导航

一举多得—跑步机坡度训练

在城市中进行越野跑训练要面对很多困难,其中最主要的两点就是没有一个真实的自然环境和日趋严峻的污染问题。而在室内,使用带有坡度功能的跑步机进行训练,则有一举多得的效果。虽然不能完全还原真实野外训练的感觉,但对于习惯了钢筋混泥土的都市人群来说,这也是一个很不错的替代选项。今天,爱燃烧邀请到子尘(@让子尘飞一会)同学,请他谈谈有关跑步机上进行坡度训练的心得。

140109-1

参加过一次超马牛人的分享会之后,我开始了跑坡训练,并且把它纳入到我的日常训练之中。

在城市里备战越野跑,不可能随时都在自然环境中训练,因此有必要找一些相应的模拟训练方式。跑坡就是一个很好的选择,它节省时间,在室内的跑步机上还不受天气因素的影响。

除了对越野跑,跑坡训练对马拉松的备战也很有效。它都可以锻炼到我们的臀部和大腿以及小腿的肌肉。对于那些基本不做任何力量训练的人,这也相当于做了一种迷你的力量训练。增加力量训练可以让跑者跑得更有效率,能?;はジ腔蚪捧椎裙亟诿庥谏送?。

在跑步机上的跑坡训练,我一般会选择一周1-2次,依个人的训练比赛计划而定。对于刚开始进行坡度训练的跑友,关键在于找到一个适合自己的速度和坡度??梢源涌熳呖?,比如速度和坡度都是5,稳扎稳打循序渐进。

一次运动持续的时间建议不要低于半小时,最好能达到45-60分钟为最佳。这样就会达到一个最好的锻炼效果。至于为什么是45-60分钟,从实际来看,很多比赛设置的缓坡路段长度在5-10公里作用,正符合训练的时间。如果我们平时加入了这样的一项有针对性的训练,在我们打开比赛官网看到海拔高差图的时候就能做到心中有数了。

一节典型跑坡训练课可以这样安排。在跑步机上以高坡度的快走开始,以此热身5-10分钟。然后将速度与坡度的变化逐渐调整至自己适合的一个训练强度,持续45分钟。在训练的接近结束的时候,保持速度不变的,把坡度逐渐降低。在甚至降到训练坡度一半的时候,你可能会像平时跑平路一样。当把坡度彻底放平之后,我甚至会感觉自己飞奔在一条缓缓的下坡上。

关于跑坡的一些技术要领有:头部摆正目视前方;肩部自然放松,随脚步变化自然带动双臂运动保持平衡;核心肌肉力量需要一些控制,但不要僵硬;髋部保持平稳不能左右晃动;大腿带小腿向坡度的方向抬起,前脚掌落地。随着坡度的增加,步幅要随之减小,反之则增加。

跑坡训练不但能提高肌肉耐力,而且还能刺激我们的最大心肺,把肌肉线条拉得更加修长。

在比赛中如果一个你成功跑完一个距离不短的缓坡,会給整场比赛的自信心带来极大的提升。

附速度与坡度爬升的关系参考:

速度10,坡度从10-6,跑一小时后(即运动10公里)爬升分别是1736,1564,1391,1218,1045。

速度8,坡度从10-6,跑一小时后(即运动8公里)爬升分别是:1389,1251,1113,974,836。

小伙伴们都来跑坡吧!

140109-2

扩展阅读:

《灵活玩转跑步机》

《跑步机FAQ》

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