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经验 | 如何从5KM到马拉松

相信经过一段时间的积累,遵循 从0到5公里,程序猿变身极客跑者指南 的方法练习,很多跑友都可以轻松完成5k,不少人可能会想要尝试一下马拉松。别着急,经过4个月左右的科学训练,每个人都可以完成马拉松比赛,骄傲地称自己是 marathon finisher。不过保守起见,大家还是先来一个半程吧。

131120finisher

一、基本原则

1、10%加量

每周加量不超过10%是避免受伤的基本准则,是很多跑者用身体获得的教训,同时也是循序渐进提升跑量的不二法门,毕竟罗马不是一天建成的,跑量也不是一天两天就能上去的。更重要的是,我们的目标是没有伤病,跑步是拿来当一辈子的爱好的,如果刚起步就伤了,那怎么行。

2、比加量更重要的是休息

学会休息,是普通跑者避免伤病的主要手段,作为普通跑者,一周4练就可以了,剩下的日子用来躲避坏天气或者增加一些有针对性的交叉训练,比如腰腹、腿部的训练,或者换些像游泳、自行车一类的耐力项目来锻炼到更多部位的肌肉,同时对心肺系统也有所提升。

3、聆听身体的声音,避免受伤

前两条是手段,第三条才是目的。随着气温的下降,身体进入奔跑状态需要更久的时间,也更容易受伤。很多新人都以为自己不会受到伤病的困扰,直到伤了才知道,在自然规律面前,我们只能服从。哪疼,就是说明身体在跟你提意见,最开始可能是不舒服、别扭,都是在提醒你,停下来有针对性的调整、拉伸、敲打。与其说,跑步让我学会了坚持,不如说跑步让我学会放弃。

二、选择比赛

以家住沈阳的椰子自己为例,如果我选我的第一场比赛,我会选辽宁省内的丹东鸭绿江马拉松,理由如下:

1、比赛组织成熟,是一个拥有9年历史的老比赛。组织上都磨合的不错,而且参赛选手不多,服务水平不会被稀释。

2、赛道难度小,关门时间长。赛道平直,半程关门时间3小时。

3、全程宝矿力管够,省却背补给的后顾之忧。

4、省内比赛离家近,避免舟车劳顿,充分发挥本土作战的优势。

5、丹东的旅游、餐饮都不错,住宿费用也不高,跑完可以玩俩天。

6、报名费低,团报¥25,自己报¥30,真是马拉松界的业界良心。

通过我的介绍,你大概对初马选择怎样的比赛心理有数了,快去网上查查周边的比赛情况,然后筛选一个适合的比赛作为初马。

三、制定训练计划

大家训练计划的总原则就是保证保证一周4训,一般我会要求大家一周一次 tempo run、一次 LSD、一次变速练习。而在冬季可以把 LSD 作为重点,因为可能不少新人都有体重控制方面的问题,LSD 在减脂和提升耐力方面功效卓著,而且速度和tempo在冬天确实有伤的风险,保证一月一次即可,天气暖和以后再把它们重新放入训练计划当中。

另外,需要注意的是,如果大家准备时间充裕的话,可以放弃加量,也就是2-4周时间是不加量的,作为2个稳定期,把距离稳定在每次7-10km,为未来的比赛打好基础,不妨在这个期间尝试下各种配速,或快或慢。

再就是各种腰腹力量练习要跟上,尤其你的休息日。如果你的比赛坡路比较多,腰部会承受比较大的压力,提前准备可以远离腰部损伤。休息日不是一动不动,而是要尝试其他项目,来提升运动乐趣??壳蕉资歉霾淮淼脑し老ジ撬鹕说亩?,如果膝盖有不适,可以通过这个动作来加强膝盖周围的肌肉。

最后,大家在比赛日的前一个月完成一次15-18k就可以了,加量到10k以后,也不用每周都加量10%,保证每周有一次10以上的长距离就可以了,这样身体负?;嵝∫坏?,也有利于更好的恢复。

现在国内可以指定比赛计划的网站有my asics和 micoach,建议两相比照一下,做个适合自己的计划,我一直在用asics的,感觉有点简陋。micoach 的训练计划倒是很丰富,也有很多档次选择,就是配速略有点乱,不是我喜欢的匀速。大家可以看看谁家的风格更符合自己的要求,然后再根据本文做一点修改,形成属于自己的跑步计划。

再就是希望大家对自己有信心,通过科学训练和学习跑步知识,人人都可以完成一次马拉松,这也正是马拉松这项大众体育项目的魅力所在。

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