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反季节异地备赛小贴士

在北方待久了,每到冬季都会纠结。不想“猫冬”浪费了大好时光,但是严酷的天气又很容易打击出门跑步的心情。这时报名一个南方赛事或许是个不错的选择,一方面给自己一个坚持训练的目标,另一方面还能借机旅旅游,和全国各地的跑友们见见面聊聊天。但是面对数十度的温差,如何训练呢?准备类似的异地比赛还有哪些需要注意的呢?

140121-4

很多跑者平时生活在比较寒冷的北方,但是南方温暖的地方今年多了许多吸引人的赛事。很多北方的小伙伴也忍不住注册报名了这些比赛,于是如何安排训练成了一个问题。业余爱好者不可能像专业训练队一样,需要高原环境就飞去高原跑,需要温热气候区飞去南方跑。绝大多数跑者只能因地制宜在工作、生活的城市安排自己的训练。以下几条建议可供大家参考。

1.移师室内

可以适当把一部分训练安排在室内进行。特别是室外温度极低,或是雾霾严重时,在终年温暖的健身房或许是个不错的选择。如果在家里购置了跑步机,就更方便了??梢苑旁谂?,电视旁,享受运动的每一刻。当然并不是说需要彻底杜绝室外运动,室内训练可以作为整个冬季训练的一个重要补充部分,让你减少出门前的犹豫和纠结,专注于自己的训练计划,同时模拟一个温暖的环境。

2.选好装备

进行冬季室外训练时,着装是个大问题。如果说夏季日常穿着和运动时的穿着差不多的话,那么冬季跑步着装则和平时穿的衣服大不相同。穿着普通的毛衣或是保暖内衣运动会非常难受。原因一般都是过度保暖、不排汗、不透气,这也许猛看起来比较反常识。冬天跑起来也会出汗,同时身体也会发热,因此仔细搭配服装就变得十分重要。一般推荐“三层穿衣法”,关于这点问题,爱燃烧已有多篇文章可供参考。不过每个人在实际中,还要根据自己的情况反复体会、测试,才能最终找到适合自己的穿衣方案。来到南方城市参赛的时候,实现根据天气预报,以及历年参赛者的经验反馈准备自己比赛日的穿着。

3.赛前调整

天寒地冻的季节里,身体的肌肉和关节也变得僵硬,反应迟缓。平时训练的时候一定要注意热身运动,不要受伤。一直要坚持到赛前不能放松,你一定不希望辛苦准备了许久的比赛却因为受伤而功亏一篑。另外饮食也要十分注意,特别是南北饮食差异较大,来到比赛城市之后,赛前又少不了和天南海北的跑友小聚吃喝,打着补充碳水的旗号大吃一顿那是少不了的。不过,此时请稍微让压抑一下大快朵颐的冲动,新奇的食物等赛后续再品尝也不迟。

4.控制强度

在陌生的城市比赛时,有时会因为兴奋而忽略环境对身体的影响。其实,在陌生的赛道上并不是创造个人PB(最好成绩)的最佳时机,这个时候根据自身感觉,把配速放慢一些完全可以接受,跑不动了走两步也没有问题。异地参赛嘛,就是要开心。以观光城市的心态跑在赛道上才是真谛!

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