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椰子教你跑在冬天

很多小伙伴在经过一整个夏天的洗礼之后,可能会发现自己与跑步,从之前的痛恨到暧昧,再从暧昧到现在“不能没有你”。紧接着,“冬天怎么跑”就成了很多新晋runner的主要问题。今天常驻沈阳的椰子就来为大家解惑。

131104winterrun

一、缓慢而充分的热身

我在冬天是这么玩的,在家穿好衣服,做先慢后快的高抬腿跑,然后简单活动关节,拉伸韧带,静态拉伸,拉伸程度以不疼为限,疼了就停。然后压住配速跑到我的主场,离家大概1公里左右的广场,再拉伸一下韧带,先静态后动态,然后绕环全身的关节。如果有乳酸堆积,还会敲打下酸疼的各处,如果之前在家里的拉伸是开胃菜,这次的拉伸则是大餐,抱着求全求彻底的心态就对了。跑完之后再来一大波拉伸和放松就对了,然后就打完收工,各回各家。

二、呼吸

我的呼吸方式略奇葩了点,是两吸一呼,连续两次比较浅的呼吸之后,再一次呼出。冬天这种呼吸法可以避免深呼吸对呼吸系统的刺激。例如很多刚参加跑步的新人跑完会剧烈咳嗽,冷空气刺激是主因。

当然,“学我者生,像我者死”,呼吸方式如果乱改的话很容易岔气,大家可以试试两吸两呼或者根据自己的实际情况,选择合适的呼吸方式。呼吸的核心要点就是呼吸要轻浅,要柔和,要有节奏。至于是腹式呼吸还是胸式,倒不是什么特别需要注意的,反正主要呼吸器官是肺和横膈肌,区别有,但是普通跑者不用太纠结这个。跑步时,用舌头轻抵在上牙龈,嘴微张,这样可以冬天防止冷气直接刺激咽喉,夏天可以防止吃到“免费的蛋白质大餐”,可谓出门跑步必备姿势。

三、摆臂

注意手臂的开合角度,很多喜欢长距离的跑友都喜欢把胳膊打得过开,到了冬天这种姿势会导致散热过快,我一般把胳膊收紧一点,选择一个大臂小臂夹角小于90度又不会造成手臂麻木的位置,同时尽量让手臂靠近躯干,这样可以避免温度的过度散失。很多女孩子有横向摆臂的习惯,这很不好,因为跑步是直线运动,这样摆臂会导致大量的能量损失,在冬天则意味着更多的热量损失。

四、训练

训练的重点是减量,因为冬天肌肉需要更久的时间进入工作状态,lsd 还可以继续,tempo 和需要爆发力的变速跑降低数量和强度以后也可以继续,但是热身要充分,有什么状况一定要停下来调整,进行有针对性的拉伸和放松。

五、场地

场地选择尽量选择自己熟悉的马路或公园,进行tempo和变速跑的时候尽量进操场,不喜欢拉磨一般的绕圈的话,尽量在进入“未知领地”的时候放慢速度,这样可以避免很多意外情况。尽量选择平地,冬季肌肉丧失了不少灵活性,相对来说更容易发生各类急性的肌肉拉伤和关节扭伤。如果一定要选择越野训练的话,请务必结伴同行,以应对各种突发事件。

六、天气

作为普通人,最无法掌控就是天气,不过有个小技巧可以与大家分享,一般降雪前一天都会比较暖和,抓住这样机会就可以在雪季穿插进行训练了?;褂惺奔涞难≡?。在休息日的中午,太阳正好的时候,穿一身黑沿着有太阳的一侧街道奔跑,你能感受这世界浓浓的善意。

七、学会停下

很多刚开始跑步的人,都喜欢一直跑,直到跑不动。而我希望大家能够在这个冬天学会停下。很多身体上的变化,是你在跑步过程中无法发现的,停下的时候就则是很好的自省机会,能够让你发现问题,fix it。人生也是如此。主动积极的停下——自省对于普通跑友来说是非常宝贵的避免伤痛原则,在我看来,这是仅次于“10%法则”的第二个“跑者信条”。停下来之后再启动并不容易,但是很快,你就会适应这一状态了,此时,跑者也将进入一个新的层次。

说了这么多,其实无非想提醒大家,跑步是个高强度的运动项目。在享受跑步乐趣的同时,尽可能的避免伤病才是我们业余跑者首先要考虑的。至于跑了多少,成绩怎样则是次要的方面。这篇文章的目的也不是教大家怎样坚持冬练三九,只是给大家一个在冬季继续享受跑步乐趣的途径,而最重要的还是享受运动本身的乐趣。

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装备篇:椰子教你跑在冬天之装备篇

您需要才能回复
  1. 王智聪 王智聪

    冬天的空气伤不起啊……………………

    删除

  2. 提子 提子

    很多小伙伴在经过一整个夏天的洗礼之后,可能会发现自己与跑步,从之前的痛恨到暧昧,再从暧昧到现在“不能没有你”。说道心坎儿上,,

    删除

  3. 椰子啊椰子 椰子啊椰子

    其实还好 不高于200的时候 还是可以跑跑的 而且一天中 如果风大的话 也会有低值出现 再就是在水边跑 污染指数也会略低一点

    删除

  4. 椰子啊椰子 椰子啊椰子

    都是这么过来的

    删除

  5. 747e0df7346361dabe7d90438be477c4
    GT-MonsoonLv.1
    2015-01-22 11:59:24
    "不高于200的时候" 这个上限我做不到咯 好吧!

    回应

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