Triathlon how to run training speed to keep in mind four elements

One, endurance

If we look at running as a pyramid, once or twice a year as the top of the pyramid, the base of endurance is the tower base. For healthy runners, Taki is most interested in them.

However, for most runners, Taki is the beginning and end of the entire plan. There is no good foundation. Stronger strength work and speed work are impossible. Some runners often ignore the plan, which makes our running badly affected. In fact, we can design our own running plan very well, especially in the annual time for a good foundation for endurance training.

Second, strength

In daily training, regularly arranging a series of simple upper body strength exercises will effectively improve the runners' running ability. The purpose is to increase the strength and endurance of the shoulder arm and the strength of the abdominal and back muscles. With reasonable use of both arms, runners' performance can be increased by nearly 12%.

When running, another important muscle is abdominal muscles. The weak and slackened abdomen is the reason why your total amount of air delivered to the abdomen decreases during the long-distance running training, the reduced pace in the final stage of the competition, the narrowing of the chest. In addition, due to the poor strength of the abdominal muscles, it may cause trouble to the abdominal muscles.

To integrate strength into your daily running, the simple method is to do it like to do finishing movements after finishing running every day. Ten sit-ups, five push-ups and 20 arm flexions were performed initially, and 12 sit-ups, 6 push-ups and 24 arms flexed two weeks later.

Third, speed

For a runner, there are many ways to speed training: to the track and field, repeat a variety of short-distance running; do speed games; run quickly from top to bottom; participate in competitions. Speed ​​training is good for everyone, but it is even more important for the elderly because it maintains a good gait and maintains a good biomechanical structure, and both will gradually disappear with age.

There are three ways to increase speed:

1, increase step frequency 2, increase step 3, both increase the step frequency and increase the pace

The first method is preferable to the second method. An increase in stride length will result in an excessive stride, which in turn will cause some biological problems and sports injuries. Speed ​​training, especially speed training in track and field, should be gradual, painless training to improve pace and stride. It is important to step up gradually. Speed ​​training on track and field is very important to the sense of development speed, but also provides an opportunity to improve the form of running.

Fourth, rest

Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate speed and stamina very well. However, few runners take this important part of rest seriously. There is enough evidence to prove that rest is the most important factor in the four basic elements.

Running brings us a lot of benefits, and these benefits are ours in exchange for the price. The cost of running is the repeated process of muscle tissue destruction and reorganization. Running endlessly will eventually result in muscle damage. In running, we think that injury and overuse mean the same thing. The muscle tissue is stronger after the break than before.

In order to keep us healthy, safe from injury and running better, we must follow some basic principles when running.

· Run a few days less per week.

• Replace low-intensity training with 1 or 2 days of running each week. Such as aerobic, sweating training on a power bike.

· Integrate some walking activities into your training.

· Planned deep tissue massage.

Apply the same theory to your daily life. We should study the art of rest and relaxation like learning a job. This art is worth pursuing. By learning to rest and relax creatively, our body and mind are restored and strengthened.