导航

新年新规划

又到岁末,新的一年即将来临,很多人会选择在这会儿回顾过往,为来年指定各种规划。对跑者来说,其中当然少不了新一年的跑步计划。无论是日常训练、还是备战比赛,制定计划都有不少好处。爱燃烧2013最后一篇就和大家聊聊跑步计划。

131231

有些资深跑者也许会说,“跑步嘛,最重要的是开心,不用搞那么多条条框框约束自己嘛。来来来,30公里走起?!闭庵执笊褡匀豢梢源有乃皇苌?,但对于跑步新手以及大多数跑友来说,制定跑步计划的好处多多。

一、凡事预则立

无论你的目标是什么,完成5公里、10公里?还是半程马拉松甚至全程马拉松?也无论你现在的水平如何,操场跑10圈大气不喘一口,还是上两层楼就上气不接下气?

大胆设想,以终为始。先列出现状和目标之间的差距,再一步步写出为实现目标要做的事。把10公里分解成两个5公里,把5公里具体到操场12圈,10圈跑不下来就来5圈,实在跑不动就先从走开始,不积跬步无以至千里。

制定好一份适合自己的计划,这仪式一般的过程在无形中也可以带来激励。

二、督促保证执行

相比起宏大却抽象的愿景,眼前具体的目标更容易让人行动起来。

“今天晚上用1小时左右完成一个10公里?!本捅取拔乙苈砝?!”更具操作性。同样,列出计划之后,就省去了每天纠结做什么,跑不跑的问题。跑量就在那里,不增不减,列计划的时候相信你就已经安排出时间了,真正的跑者不会用没时间来做不去训练的接口。

1小时,也就是看两集《生活大爆炸》的时间而已。

三、随时掌控自我

严肃跑者总是各种名词术语不离口,“长距离、tempo、增量、减量”听得人晕晕乎乎。其实这些术语并没那么神秘。

新手入门可以从时间、距离安排跑步计划,比如每周10公里,分成三次跑平均每次3公里,一、三、五晚上固定半小时完成,先坚持两个月。OK,一份十分可行的跑步计划就制定好了。八周之后,觉得每次三公里不过瘾了,可以每周增加一个5公里,一个10公里,再把周一的3公里跑快一点。OK,有长距离和速度训练了。

每次训练之后可以随手记下三言两语的感受,类似“今天尝试了10公里,有点累但能坚持”,“今天3公里后加速,膝盖有点不舒服,要注意”,过一段时间再翻看,既可以回顾自己一步步成长的经历,也可以为下个阶段的训练计划做参考。

四、不怕变化

“从前有一个跑步的报名了马拉松,后来他放鸽子了?!鄙畈蝗缫馐邪司?,虽说“计划赶不上变化”,但并不能因此而拒绝一切计划。

就像题图中那份清单的主人,虽说比赛没去成,这200多公里的跑量可是实打实的。

2014,爱燃烧预祝跑友们万事如意,再创PB!

您需要才能回复
  1. what what

    雾霾天气,严重打击了跑步积极性。。健身房的便利性和空气质量真不敢恭维。

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