![<?echo $_SERVER['SERVER_NAME'];?>](/template/twentyseventeen/skin/images/header.jpg)
On August 22-30, this week, the UTMB, the super cross-country race that most runners care about, was opened in France. Ian Torrence, the author of the newcomer who is eager to participate in long-distance Mara, has the following suggestions.
Ian Torrence has now completed 189 long distance marathons and won 53 championships. Now he is the chief super coach of the McMillan Running Club and writes a column for Irunfar. He organizes 7 cross-country races from 5 km to 100 miles (about 160 km) near his hometown.
Torrence said: "I want to go until the end of the year, and I hope to get more people to know about the Super Marathon with writing, tournament organization, cultural promotion, coaching and more."
Super horse novice can be divided into two categories
Novice runner - loves running, but running history is short, affected by the surrounding friends, eager to personally try a long distance marathon.
Marathon Runners – Having completed marathons, they challenged long distance marathons. They love games and like refreshing PB. They have complete training program experience to be able to complete a 42km marathon level competition.
Where do novices start?
Long-distance marathon beginners should not be greedy. The following guidelines must be followed:
Novice runners - please choose the first show as a 50km race. It is best to encounter as many problems as possible during the race, such as: unreasonable speed, improper equipment selection, energy and moisture supply strategies, and never Have not experienced muscle soreness. The more problems you encounter, the more you can accumulate experience for the second competition.
Marathon runners - guaranteed to be adequately prepared for replenishment plans and speeding arrangements, can choose 50 miles (80 km) as their first long distance marathon debut. Of course, if you are afraid to compete directly in a two-marathon distance, you can also choose a 50-kilometer race.
A single training distance cannot be too long
Long-distance running is a double test for body and spirit. Do not train too often for long distances. Here are some requirements to follow:
Novice runners - must ensure that the accumulation of running volume, and maintain a small intensity, the same training distance with the game will greatly increase the risk of injury.
Run 2-3 hours once a week.
Do not pay too much attention to the training distance, focusing on the details of pace setting, equipment selection, energy and moisture.
For the remaining six days of the week, arrange 2-3 runs of 30-60 minutes of relaxation.
6 hours of training per week for more than 3 months. It is enough for you to complete a 50km long distance marathon with a simple to medium difficulty.
Marathon Runners - Increased intensity with the amount of training maintained.
When preparing for a 50-km or 50-mile race, you can follow the Marathon training plan distance, but change the training field from flat to off-road.
Select a weekend for back-to-back long-distance training every 2-3 weeks. Note that the distance for the next day is about half of the first day. This kind of back-to-back long-distance training is very helpful to improve runners' ability to endure fatigue.
Recovery is important
Feeling good is the bottom line, training will inevitably lead to muscle aches and fatigue, but it will not last long. As long as you insist on training and constantly challenge yourself, running will only bring joy.
Running novices - For novice runners, it is difficult for them to judge whether fatigue at this time is a sign of progress or a precursor to collapse. It is best to seek help from others before you can tell.
Marathon runners - During the marathon training, your physical and living arrangements have been adapted to each other, so you don't need to make too much adjustment after starting the ultra marathon.
Everyone - all runners who participated in the Super Horse race for the first time must be seriously restored around the game, without worrying about losing the status. Replace conventional running training with bicycles, walking, and yoga. During the four-week recovery period, you can also occasionally run for no more than one hour.
It is very exciting to set yourself up for the goal of participating in the long distance marathon. As long as you start gradually, maintain your normal state of mind and enjoy the process of weakening and strengthening. To avoid mistakes often made by novices, to focus on recovery after training, and to set practical goals. With a reasonable training plan, long-distance marathons are not out of reach.
So is the UTMB super cross-country race far from you?
Aluminum Foil For Hair Coloring can be colored, printed, and embossed at the same time, which is convenient for use.The production technique of hairdressing foil rolls includes coloring, embossing and printing, etc.Hairdressing foil rolls are available in thickness, width and length, and we accept custom requirements such as printing embossing.
Hair Salon Foil Paper has gradually become the new favorite of the hairdressing industry in the world for its convenience and swiftness, thus winning the hearts of an increasing numbers of customers. With Hair Foil Roll we can decline the tedious operation of hairdressing foil rolls. It can be used simply by being drawn out just like a piece of tissue. In today when high efficiency is pursued by everybody, you have no reason to refuse it.
Hairdressing Foil Paper,Foil Hair Salon,Pre Cut Hair Foils,Professional Hair Foils
Zhengzhou Eming Aluminium Industry Co., Ltd. , https://www.emingalufoil.com