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从0到5公里,程序猿变身极客跑者指南【12】跑步计划

跑步的坚持来自习惯和热爱,开始跑步时的经历将会影响一个人是否能够坚持下去。如何开始自己的前几次跑步,怎么将经验传授给身边想跑步的朋友。程序员们跑起来,RUN & FUN 。

图片来自比赛控网站,为上周在上海滴水湖进行的24小时接力赛。

图片来自比赛控网站,为上周在上海滴水湖进行的24小时接力赛。

怎么规划自己最初几次跑步的?

每个人身体条件差异比较差,因此最好在第一次跑步时做个简单的测试。尝试用较慢的速度(慢到可以和旁边的人聊天的程度)跑。跑到身体出现任何疲倦,肌肉酸胀,呼吸局促就停下来。这个基本可以做为跑步的起点。前两周的跑步可以用这个距离做为依据。

1. 如果无法在放松跑的状态下完成2km,说明身体的状态较差。前2周可以尝试先步行速度走500-1000m做为热身,然后放松跑到身体出现疲倦感后快走,用这种方法完成2km的距离,完成后再走500-1000m后简单拉伸结束跑步。这样的锻炼量维持两周,目标是能尽可能的少走,多跑。最终实现全程跑完2km。

2. 如果在放松跑的状态下能够完成2-5km之间的距离,说明身体状态不错。前2周可以以此为基准进行跑步。假设能够放松跑3km,那么先快走500-1000m 然后放松跑3km 再快走500-1000m后适度拉伸结束跑步。每次无需增加锻炼量。对于开始跑步最初2周最重要的就是适应。

3.如果第一次就在放松跑的状态下能完成5km以上的距离,说明身体状态非常棒。属于最好的5%那部分人。如果长期坚持跑步将会取的不错的运动成绩的。在前2周每次先慢跑1km,然后按自己觉得舒服的节奏跑5km(略有强度,但也不是气喘吁吁的状态),再慢跑1km后拉伸结束跑步。

如果之前没有跑步训练的基础,开始跑步的前2周不用增加跑量和速度,只要跑同样的里程感觉越来越轻松,越来越好就说明在进步?;嵋虼讼不杜懿?,因为每个人都喜欢做自己能够掌握的事。

如何度过跑步的第一阶段?

有科学研究一个习惯的初步养成需要21天,也就是3周左右的时间。如果每周跑3次的话,初步养成跑步习惯需要连续跑10次左右。而最初的3,4次由于热情会比较容易完成,而且自己也比较兴奋。但是后边随着身体的不适感,或是工作生活的琐事会越来越难坚持。究竟该如何度过这最初的10次跑步呢?

1. 不要设定过于宏大的目标,比如要跑多少公里,多少速度。而是要将目标设定为按每周3,4次进行跑步即可。哪怕某天由于Coding 的太晚只在午夜12点出去跑了20分钟也好。让自己进入跑步的节奏,养成习惯比在初期达到什么里程,速度目标重要的多。

2. 为跑步安排专门的时间。如果你的念头是“我有空就出去跑”,“我忙好了就出去跑”的话,你将永远没有时间去跑步。现代社会资讯这么多,房价这么高。时间是种真正的奢侈品。所以下决心为健康跑步就要将“跑步”做为一个项目加到时间表里。像是一个??楸惶砑咏⑷罩局幸谎?。像吃饭,睡觉,上班一样必须。

3. 尝试着拒绝一些东西。比如无谓的聚会,比如减少微博,微信的时间。尝试跑步时除了钥匙和少量零钱什么都不带的状态。你将有机会尝试真正由孤独带来的宁静。这种心理真正的宁静会让你慢慢爱上跑步这项运动的。安宁,独处,有时间认真思考。

加入跑步的生活模式需要一定的时间适应,但是一旦成为习惯。你将会发现它带给你的种种好处,晚上失眠的症状缓解,肩胛痛似乎在消失,食量在恢复,裤子在变肥。一切都有“正能量”

爱燃烧程序员跑步系列断点续传,继续开始连载。

您需要才能回复
  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:44:37
    这么好的文章,大家读了为什么不点赞呢?我先来

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