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从0到5公里,程序猿变身极客跑者指南【17】设定里程碑


养成跑步习惯,经过一段时间规律的锻炼之后,程序员对自己身体的自信也会渐渐增长。是给自己树立一个里程碑的时候了!5km?10km?曾经那么遥不可及的数字其实并没有那么可怕。参加比赛也不是职业运动员的专利,只要愿意,你也可以。

131105-chengxuyuan17

如何完成自己的第一个5km?

对跑者来说,能轻松的跑一次5km意味着已经跨过了长跑的门槛。每个人的身体基础不同,有些人可以第一次长跑就可以完成5km,而有些人则需要2,3个月的准备。无论怎样,5km 这个数字这都算是个很重要的跑步“里程碑”。

大部分的人在持续训练8-20次之后都能够完成一次5km。第一次5km可以考虑在周末经过充分休息后尝试。在跑前1小时考虑补充300-500ml水。

开始跑前先做10分钟的动态热身,然后开始慢跑。在其实阶段尽可能慢。甚至可以用前边的1.5-2km进行热身。2km之后会进入一个比较舒适的区间,此时保持节奏和步频,不要忽快忽慢。同时要控制呼吸,不要急促地喘气。在过了4km处往往碰到瓶颈,但此时已经离目标不远了,只要坚持肯定能够完成5km。

如果对初次5km没有什么把握,可以找有经验的跑者陪跑。这样更有助于控制速度的稳定和掌握节奏,同时有人激励也能跑得更轻松一些。

跑一次5km也许在他人眼中不是什么很大的成就,但这就像是一个刚入门的程序员第一次写了一个小的demo一样。所有人都是从这个起点开始,通过不断的学习和训练成为别人眼中的“大?!钡?。

要不要报名参加比赛?

如果已经持续跑步1,2个月了。那就勇敢地报名参加一场5km或10km级别的比赛吧。以比赛作为目标能更好地鼓励跑者进行日常训练。

针对第一次比赛有以下几点小提示:

1. 首次比赛最好是难度不大的10km以内的里程。熟悉赛事流程,氛围和感受环境。而不要第一次就选择马拉松或是半程马拉松这种对普通人挑战性较大的比赛。

2. 赛前保持持续训练的同时也要注重休息,让身体处于最佳状态。建议比赛前2,3天开始停跑,早睡早起让身体充分休息。

3. 比赛初期不要过于兴奋,在前三分之一左右的里程让自己逐渐适应比赛的强度,避免伤病和意外。对比赛的目标以完赛为主,不必过于在意成绩。

4. 完赛之后注意放松和休息。身体疲倦后抵抗力下降,比较容易生病。多补充高蛋白食物帮助肌肉恢复。

回想一下自己第一次参加编程大赛时的感受吧,参加跑步比赛时的激动和紧张不会更少。跑者同样会在兴奋和期待中迎来自己第一场比赛,第一次完赛。

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您需要才能回复
  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:50:27
    这么好的文章,大家读了为什么不点赞呢?我先来

    回应

  2. 9f71bde1151e27cd73f887aa36d578ca
    徐彤Lv.17
    2018-11-24 10:08:03
    精彩!

    回应

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