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观点 | 关于跑步的非专业建议

跑步除了配速,姿态,训练安排之外还有很多值得注意的地方。而这里介绍的更多的是一个跑者从1km开始到100km,3年多跑步经历的经验。

P1030526

1.不要急于增加训练量和速度。如果没有基础,建议以月为单位增加跑量。无基础到全程马拉松的过渡时间不要小于10个月到1年。虽然很多人天赋很好,毅力惊人。但没有平稳过渡的跑量基础很可能会受伤或者厌倦跑步。

2.永远不要让自己恨跑步。过高强度的训练会让人身体不舒服,空腹跑步身体不舒服。大部分跑友都不是职业运动员,生活中有很多不可控因素。一旦你让身体不舒服,你心里上就会恨跑步,就会在潜意识找各种理由逃避训练。很快你就没办法坚持了。

3.训练中再轻微的不适也要停下来。跑步时,身体应该是处于很好的状态,大脑会分泌各种兴奋的多巴胺,组织液也起到润滑作用。一旦肌肉,骨骼,韧带有轻微不适的感觉,其实会比想象中严重。因此要放慢速度,甚至完全停下来走。一般小的伤病可以在48h内自愈。如果没有自愈说明伤病并不轻。要引起重视,小的伤病累计将变成大的伤病使你几个月无法训练。到时候你不得不从头开始,对人信心的打击完全不是一次训练未完成可比较的。

4.没有认真准备不要仓促比赛。长距离比赛比拼的是日常训练,而不是意志。很多人愿意把马拉松完赛看成意志的胜利。在不具备条件的情况下拼出伤病,甚至付出生命的代价。但做为一个业余跑者,一次马拉松完赛没什么意义。能够常年健康的参赛才是真正的胜利。对于比赛永远将赛前准备做为完赛的保障,而不是付出生命的勇气。

5.持续训练比偶尔的突击更重要。保持身体的状态,掌握合理的训练节奏,是我认为的最好的训练方式。过程轻松,成绩提高稳定。而平时不训练,靠赛前1,2个月的突击来完成一个比赛。通常是匆忙而慌乱的。训练到比赛意外频发,各种失落感让你会轻易放弃。

6.重视装备。所有的跑鞋,装备都有大量科研人员的心血。虽然有很多人崇尚自然,认为应该用自身的能力去完成什么。但是我们的身体的进化远跟不上社会和自然的变化。比如我们的脚掌确实适合跑步,但是那是适合在草原,土地上跑。我们身体没有进化出在柏油马路,石板路上跑的机构。我们的祖先为了生存确实每天能跑上百公里。但那就是他们的生活,现代人没办法从小就在生存的压力下每日长途奔袭,而锻炼出超强的身体能力。重视装备,?;ぷ约旱纳硖?。跑量在5km以上的时候,就要选一双合适自己的跑鞋。最后吐槽一句,原始人的寿命在40岁以内,但是现代人平均寿命在80岁左右。你需要你的身体服役他们设计寿命的2倍。所以要?;に?。

7.跑完要拉伸。拉伸能够放松肌肉,减少伤痛。每次训练结束最少15分钟的拉伸。无论肌肉的回复还是对伤病的避免获益良多。

8.柔韧性与核心肌群的训练。一个只安装大功率发动机的车并不是最快的。同理,只有一双粗壮大腿的人也不是跑的最快的。跑步并不是单纯的跑,是个系统工程。你的柔韧性与核心能力往往在你跑到一定水平时候成为你的瓶颈。

9.规律的生活。即使训练时候我们有怎样的快感,但是训练还是疲倦的。如果过渡熬夜,暴饮暴食,酗酒。都会随着你跳动更有力的心脏输入你的体内造成更大的伤害。

10.训练几个人,跑完一群人。训练时,每个人的计划不同,速度不同。因此大部分是一个人效率更高。长距离时可以找配速相近的1,2个人作陪。更能鼓励自己完成训练。但跑完之后和相熟的跑友交流训练和生活中的趣事会让你下次更想来训练和比赛。既不要每次训练完一个人默默的离开,那样的训练太孤寂了。也不要训练随便应付,浪费了自己的宝贵时间。
跑步并不比其他事更高尚,但是如果你喜欢,就能让生活更美好一点。

您需要才能回复
  1. 89bf2fdfdd83602f47f08a7a2e227b1e
    昨日天涯Lv.3
    2015-05-29 19:23:42
    说的太好了

    回应

  2. 17d86042374159d5de81ba7fcb6bed11
    小伙子不错Lv.3
    2015-10-19 16:54:49
    7.跑完要拉伸。拉伸能够放松肌肉,减少伤痛。每次训练结束最少15分钟的拉伸。无论肌肉的回复还是对伤病的避免获益良多。
    回复->恢复

    回应

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