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夏季的跑步计划

夏季似乎是和跑步最疏远的季节。炎热的温度让任何一次训练都无比艰辛,秋冬季的比赛此时似乎还为时尚早。怎么安排夏季的跑步计划?怎样才能够最合理的安排训练内容?一起来看看关于夏季的跑步计划吧。

P1040733

七月:战胜伤痛
“最好的打击疼痛的方法是跑步的时候不要使用那个部位” Calvin “Geno” Mayes说,他是新泽西,卡尔德维尔的一位理疗师也是Iron理疗诊所的老板。他说:“对于跑者来说最难的也是最简单的事就是倾听身体的声音。它会给你一些信号,但你必须要关注”有一些东西要指出:关节疼痛,比如膝盖,髋部,脚踝。腿下部特别疼痛要改变你的步幅以适应不同强弱的肌肉。

如果你认为你需要一些突破,就先从受伤部位的RICE开始(休息,冰敷,压缩,高举)“如果24小时后依然无效,可以吃些布洛芬或其他止痛药” Mayes 说。进行些感到轻松的交叉训练,游泳,水中行进,自行车,尽可能不要加重疼痛。如果一段时间的自我修复没有明显好转,可以寻求理疗师帮助“如果你觉得某处发紧却一直不能放松,不要一个月后再治疗” Gillanders补充说“这只能导致更多的问题?!?/p>

布洛芬或其他类似的非处方药能够帮你缓解疼痛,但是Gillanders说“这只能康复过程中有些时间使用,它并不能解决慢性问题?!庇Ω靡馐兜侥切┓⑷然蛘弑募∪庥透嗄芄谎诟翘弁次侍?,却不能解决疼痛“这能让你在比赛中感觉好一些并且有一些帮助” Mayes说“但应该意识到这只是临时绷带,你需要想办法解决这些疼痛?!?/p>

跑前:动态热身
1次动态热身能够让我们的肌肉活跃起来,“这将对短程很有效,而且能够强化你的协调性和平衡度,这些对长距离也非常有益?!?Andrea Henry说,他是圣地亚哥的跑步教练也是一个理疗师。在10分钟动态热身之后进行以下训练

高抬腿:走路高抬腿45秒,接着跳跃高抬腿45秒

藤步:Carioca舞步(里约热内卢一种地方舞步,估计类似于桑巴,应该是侧向转胯交叉腿跑)你的左脚在前跳30秒,然后转过来用右脚在前跳30秒回到起点。

垫步:向前垫步20秒,然后后撤步20秒

垫脚跳:向前小步幅跳,接着向右,再向后,再向左形成一个小矩形。重复并将距离扩展到20英寸(约50cm).换另一个方向再做一次。

跑后:泡沫柱
跑后可以通过用泡沫柱敲打来解决一些跑步中持续存在的小缺陷,这样也能保你保持肌肉活力并减少受伤。

敲打平时有问题的地方,比如小腿,股四头肌,股后肌群,不要忘记你的臀部这些被Gillanders称之为“过度使用而且并未充分恢复的”位置,用泡沫柱水平放置在你的臀部上下滚动,接着在垂直放置东西方向滚动。

在主要肌肉放松后,可以躺在泡沫柱上以至于他能在你整个脊椎骨上滚动,将你的手臂在胸两侧45度打开(“对于那些整日做的跑者这样是非常好” Gillanders说)

不用把你的泡沫柱恢复单设一个训练项目“应该花10分钟对整个身体进行放松”他说“并不需要花30分钟让你感觉更好?!?/p>

八月:重新发现你的咒语

如果但丁是个跑者,八月将是他的第六个循环。全国范围温度和湿度都全面升高,但动力也持续下降??墒乔锛镜谋热救绰砩暇鸵吹搅?。如果你被炎热阻止了训练,你可能会在秋季比赛的起点十分后悔。这里有5种解决方法。

跑些越野线路:这些线路比马路有更多的树荫。充满变化的越野线路也要求更专注,这就意味着你必须专注于自己的脚而不是炎热或是未完成的里程。

规划一些你喜欢做的训练:如果你真的喜欢跑山而讨厌节奏跑,那就跑山吧“这肯能并不是完美的训练” Leivers说“但如果这项训练能让你兴奋,那你就会更喜欢去做?!?/p>

重新确认或设置新的或长或短的目标:“给自己一个四周,三个月和六个月的目标” Baker说“一旦目标在脑海中产生并被写在纸上,他们就离实现更近了?!?/p>

报名一个短程比赛:可能是5公里或者半程越野马拉松“站在终点的满足感会驱动你即刻完成后边的训练?!?Underhill说

最终,如果你跨过了阻碍继续向前的墙壁,你会会期望明天快点到来?!叭绻慌懿轿揖突岣芯鹾懿睢?Jessica Hofheimer说,他是弗吉尼亚罗斯顿的跑步教练和普拉提教练“我对自己非常失望,因为他值得去尝试,继续坚持,没有什么能够带来跑步一样感觉?!?/p>

九月:长距离为主

即使你不准备参加一场小范围的慈善赛。每周的例行训练你应该像所有跑者做的那样,跑更远的距离。不论你的目标或是水平,不管是18英里还是4英里“这是跑者能做的最有效的训练之一” Fitzgerald说“这能改善耐力和有氧能力,而这些能力让你在更长的距离保持更快的配速?!笨Ъ镜木旁?,温度慢慢下降,这是完成你从未完成过的长距离最完美的时间。这有一些让你的长距离跑更有效和愉快的方法

规划你的线路:“你耗费太多精力在对训练的焦虑,而耗费太少的精力在训练本身了?!?Kathy Butler说,他是科罗拉多,尼德兰的印度山峰跑步俱乐部的联合创始人。选择一条你个人认为路面状况最好的线路。在你家附近你是不是总喜欢提早放弃?那就去找一个不会受回家念头诱惑的地方,如果你更喜欢随时可以补充水并在家洗澡,那就围着家跑圈吧。但是要注意,折返的线路比环形线路更消耗人的精力,因为你不得不同一条路跑两遍。

你自己的配速:长距离通常被称为LSD,即长距离慢跑?!耙蛭愕呐渌倌芄涣奶於夷苋媚愫粑娣?Fitzgerald说“如果你正在跑24公里训练的最后3公里,你要尽可能努力。也就是说,如果你准备在一次慈善赛中创造个人最好成绩,尽力跑长距离的最后几公里(状态接近半程的最后5到8公里,全程的最后8到12公里)能够让你的身体适应这种状态。

将训练分段:一旦你开始跑,就把训练分解成几部分“前半段就当作日常训练” Leivers说“我让精神放松并享受这种状态,我告诉自己不会动用精神力直到9英里的时候我需要精神力来驱动自己?!焙团笥岩黄鹋?,或是把线路分成几段能让你的里程过的快一点。

补给:“如果你第一次跑超过60分钟,带一个能量胶?!?Leivers说“你可能不需要,但是当你缺少能量的时候这非常有帮助?!倍杂谟芯榈呐苷?,超过90分钟的训练会带一些吃的和水。每小时需要补充240到300卡路里或是60到75克碳水化合物。关键在于尽早开始并且持续补充?!叭绻愣陨硖辶⒖滩钩湟恍┛防锬慊岜苊庖恍┪覆课侍??!?Dimmick说。他建议每15分钟就少量补充一些卡路里。

(节选自runnersworld 11月30日 《逐月训练出一个更快,更强壮的自己》作者:Dimity McDowell 翻译:南山kaka)

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