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冬季不停跑—如何在冬季进行训练

本打算跑长距离的日子恰好赶上了一场大雪的话,跑还是不跑?这是个问题……冬天里,寒冷的天气对每位跑者来说都是一个巨大的挑战。跑在冰天雪地中是一件令人兴奋的事!但必要的?;ご胧┮廊徊豢傻粢郧嵝?。在制定冬季跑步计划的时候,保守一些有时会更好。下面有几条冬训的建议和大家分享。

140120-winter

化整为零

如果时间允许,可以把一个较长的距离分成多次短距离来完成。比如打算完成20公里的训练量,可以早上跑10公里,晚上下班后再跑10公里,对于难以一次拿出大块时间练习的人来说一日多练是一个有效积累跑量的方法?;蛘叻殖闪教焱瓿梢参闯⒉豢?,因为从安全的角度来说,在冬季,可以适当缩短连续在户外活动的时间。

尝试跑步机

室内的跑步机可以让跑者免受极端天气之苦。用跑步机的时候,可以准备好一部喜欢的电影,然后轻松地按下开始键,接下来身体只要跟着预设好的机器节奏运动即可。当你的心思不再紧盯着距离的时候,你会发现时间过得很快。而且用跑步机的另一个好处是,各种不补给饮食随手可及,无论距离长短都不用顾虑太多。虽然也有说法宣称只有在室外才是真正的跑步,不过越来越多的人渐渐开始尝试跑步机,并且取得了不错的效果。相信这也适合每一位读者。

根据实际情况适时调整

事先计划好的训练计划并非铁板一块。在实际执行的过程中,随时都可以根据身体感觉,生活、工作安排或是天气情况适当增加或降低训练的距离、强度。特别是在冬季,偶尔会有恶劣天气,比如极寒低温或是狂风暴雪,我们作为热爱生命的跑者,没必要在这时候“玩命”。当然,选择合适穿着并且循序渐进锻炼的人,完全可以在温度降到零下之后坚持跑步。不过低温的天气确实不太适合进行速度训练,此时肌肉、关节的灵活性都会下降,承受强度训练的话受伤的可能性会增加。

除了时间的调整,冬季训练的距离和跑步方式也可以灵活掌握。比如减少长距离折返跑,代之在固定线路绕圈训练,这样万一发生意外也能及时得到帮助。在熟悉的场地安排补给也更自如,如果是操场的话,完全可以把饮料事先放好,就不用背在身上了(注意保温,冻成冰块就悲剧了)。大雪之后,主路上的积雪被清理堆叠到路边,不知深浅,此时尽量减少路跑的次数,及时跑也要特别注意脚下安全。

交叉训练

要提高跑步成绩不需要天天都在跑道上练习,在训练计划中适当插入其他类型的运动作为交叉训练也是冬季训练的一个好选择。特别是那些不喜欢跑步机,受天气因素影响较大的人,或是受到伤痛困扰的跑者。游泳、力量训练都是不错的交叉训练,自行车或许不太适合冬季室外进行,不过室内的自行车架也是个选择。

聆听身体

如果上述几种方法都不太适合你,尽管按自己高兴的方式去跑。冬天户外清凛的空气会让你的思绪和心率都爽到。低温风雪和高温酷暑,都是成长的机会。坚持冬训,不知不觉中你会发现自己的毅力和体力都会变强了。冬去春来,那时的你将会还念这段踏雪奔跑的日子。

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