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从0到5公里,程序猿变身极客跑者指南【16】持续进步

解决了前面几篇文章所涉及的种种问题,相信各位程序员也逐渐养成了跑步的习惯。接下来自然会对自己提出更高的要求,如何进一步提高自己的跑步水平?看不懂网上讨论的“黑话”怎么办?别着急,且听燃烧君慢慢道来。

131031progress

怎样让自己的跑步更进步?

跑步水平的提高是一个综合的过程。尤其在初期,跑步对时间的占用,身体的疲倦都会与原有状况发生冲突。因此持续,小幅提高的方式最为可靠。为了实现这个目标,跑者需要改善以下几个方面:

1. 身体的柔韧性。是减少运动损伤和提高运动成绩非常关键的因素。每次跑步之后进行一些静态、可控的拉伸动作是对跑步非常有益的。

2. 重视核心和力量训练。更好的核心能够保持身体的稳定,提高跑步的效率。

3. 重视休息。在每次运动结束后不要急于投入繁重的工作,可以适当休息15-30分钟。这段时间非常有助于肌肉的修复。能够更高效的投入下一场的运动中。

长跑是一项长时间的运动。长期稳定的训练是提高水平最重要的保障。

不要增加速度练习,对么?

是的,在开始跑步运动初期不要强调速度。一方面速度较快的跑步距离较短,在能力还不强的时候没办法提高对长跑最重要的能力——有氧能力。另一方面速度提高的话对关节和韧带冲击都很大。对于初跑者来说健康地坚持跑下去才是首要目标。

长跑的效果更多的来自于训练的里程和时间,而非单纯的短距离速度。因此在成绩达到一个较高水平之前无需加入速度训练。能够跑同样的距离越来越轻松就意味着跑步水平的提高。

面对一堆新名词怎么办?

新跑者参加聚会时候经常听有经验的跑者聊天一头雾水。什么 Tempo 啊,间歇啊,LSD 啊,配速啊。完全不理解是什么意思。

就像任何一种运动一样。这些新名词是属于这种运动的本身的知识和文化,也是“圈子”里的交流方式??梢酝ü嘤胗芯榈呐苷呓涣骼戳私?,也可以看1,2本跑步方面的书籍。当然与了解这些新名词比起来踏踏实实的跑上一次其实更有价值。

随着对跑步了解的深入,训练里程的增加,自然会慢慢掌握一些跑步名词和知识。

回想一下当年刚开始学习编程时是否听到一堆类似“冗余,宕机,前台展现??”之类的名词也像在听江湖“黑话”一般。但是随着在学习中的应用,这些并没有多深的奥秘。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:50:02
    这么好的文章,大家读了为什么不点赞呢?我先来

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