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从0到5公里,程序猿变身极客跑者指南【13】呼吸与里程问题

跑步这个看似简单的运动其实真的跑起来问题还真不少,不经过很长时间的训练没法达到随心所欲的状态。很多初跑者都会有“每次跑该不该增加里程?”和“跑步呼吸怎么控制?”这样的疑问。爱燃烧做出解答

当跑不动的时候请高喊“BAZINGA"

当跑不动的时候请高喊“BAZINGA"

每次跑该不该增加里程?

如果没有良好的基础最初的2周可以无需增加里程,而是让身体逐渐适应跑步的节奏和状态。从第3周开始可以尝试增加里程。具体增加幅度可以根据每个人的基础不同而进行调整。一般可分为以下三类:

1. 原本运动基础较差,经过2周的跑步才能实现2km的放松跑。这些跑者不要急着增加里程,再给心肺,肌肉,骨骼一些适应时间。每次2km的跑量可以再维持1-2周。如果第二天几乎感觉不到前一天跑过步时才可以考虑增加跑量了。

2.对于原本运动基础较好的可以考虑在每周的3次跑步中,选择一次身体感觉最好的增加里程。幅度不要过大,看身体的反馈后再决定是否要继续增加。而且一般增加跑量以周为计算单位,不是每次跑增加,而是每周考虑比上一周略增加一点即可。对于初跑者,每周增加2km是个可接受的增加量。

在跑步增加里程这个问题上无需攀比,注意自己的感觉。毕竟跑步是个长久的事,不是完成某个项目这类短期的工作。感觉疲倦就维持之前的跑量,甚至减少。感觉不适就减少跑量甚至休息几天。对于大部分人来说跑步是为了健康,也是为了长久的跑下去。

跑步的呼吸问题怎么解决?

很多人在跑步过程中都会出现“岔气”,呼吸困难等问题。解决这些问题要注意在跑步过程中呼吸要渐进式的,有节奏的并且是有控制的。

起跑时不要过快,尤其是冬天,让整个身体包括呼吸逐渐适应寒冷的空气??梢韵扔媒下乃俣扰?-2km做为热身。在身体已经微微出汗的状态下再按自己熟悉的速度跑。这样就能避免跑步时出现的“岔气”现象

在呼吸过程中保持节奏,将呼吸的频率与步伐频率进行配合。这是既能让人跑的轻松又呼吸顺畅的办法。不必过于关注几步呼吸,只要舒适顺畅就好。

在跑步过程中还要对呼吸进行控制,相对激烈的运动让身体需要更多氧气。身体对氧气的利用是有一定的范围。大量摄入的氧气不一定都能被身体利用,而心肺的过量工作除了消耗大量能量也可能造成不适。因此在跑步过程中,控制自己吸入空气的量,不要张大嘴急促呼吸,而是有节奏,悠长而又深入的呼吸。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:47:17
    这么好的文章,大家读了为什么不点赞呢?我先来

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