Four Effective Training Strategies For Unlocking Your True Running Speed Potential

Four Effective Training Strategies For Unlocking Your True Running Speed Potential

4 種有效的訓練策略，釋放你的真實跑步速度潛力

If you usually log miles for distance, seeking to growth your overall speed is going to be a VERY welcome trade on your schooling software. Prepare to enjoy.

如果您通常記錄里程數，那麼嘗試提高您的整體速度將是您訓練計劃的一個非常受歡迎的改變。準備享受。

It’s not all about distance – those recommendations will have you ever building explosive power in 1/2 the time.

這不僅僅與距離有關——這些技巧會讓你在一半的時間內建立爆發力。

Whether you’ve simply taken up walking otherwise you’re prepping for your first marathon, enhancing your jogging speed is going to be high up the list. It’s a common intention among runners from all backgrounds and training goals.

無論您是剛開始跑步還是準備參加第一次馬拉鬆比賽，提高跑步速度都將是首要任務。這是來自不同背景和訓練目標的跑步者的共同目標。

The kicker?

踢球者？

If you commonly log miles for distance, looking to increase your overall velocity goes to be a VERY welcome alternate to your schooling program. Prepare to revel in.

如果您通常記錄里程數，那麼嘗試提高您的整體速度將是您訓練計劃的一個非常受歡迎的改變。準備享受。

Here we go.

開始吧。

INTERVAL RUNNING

間歇跑

Once reserved for top athletes, c programming language schooling is now the cross-to training choice for each person, from freshmen to elite health buffs.

曾經為頂級運動員保留的間歇訓練現在是每個人的首選訓練選擇，從新手到精英健身愛好者。

Interval education consists of blending bursts of severe workout and intervals of lighter hobby as recuperation. This training method is first-class defined as a series of peaks and valleys – you go difficult at the peaks and gradual it down on the valleys.

間歇訓練包括混合劇烈運動的爆發和作為恢復的較輕活動的間歇。這種訓練方法最好被描述為一系列高峰和低谷——你在高峰時努力，在低谷時放慢速度。

The ordinary c programming language run is a mix of sprinting, running, and/or strolling for recovery. The duration and intensity of every duration depends specially to your fitness stage and education goals.

典型的間歇跑混合了短跑、慢跑和/或步行以進行恢復。每個時期的長度和強度主要取決於您的健身水平和訓練目標。

For example, novices ought to start with shorter sprints at mild intensity, whereas elite runners may design an c language recurring that fits with their particular racing goals. How?

例如，初學者應該從短距離、中等強度的衝刺開始，而精英跑者可能會設計一個適合他們特定比賽目標的間歇程序。如何？

START WITH A PROPER WARM-UP TO PREPARE YOUR BODY

從適當的熱身開始，為身體做好準備

Do five to 10 minutes of cardio-based totally movement, such as going for walks or spinning, to get your coronary heart fee and body temperature up. Next, carry out a chain of dynamic warm-up physical activities for some other 5 mins. Think inchworms, squats, lunges, leg swings and arm swings.

進行 5 到 10 分鐘的有氧運動，例如慢跑或旋轉，以提高您的心率和體溫。接下來，再進行五分鐘的一系列動態熱身練習。想想尺蠖、深蹲、弓步、擺腿和擺臂。

Once you’re warmed up, dash at 85-95% of your maximum energy for 30 seconds, then jog or stroll for one minute to recover.

熱身後，以最大功率的 85-95% 衝刺 30 秒，然後慢跑或步行一分鐘以恢復體力。

Repeat the cycle for 15 to 20 mins then end it off with a 5 minute cool-down jog.

重複這個循環 15 到 20 分鐘，然後以 5 分鐘的放鬆慢跑結束。

Job DONE.

任務完成

HILL WORKOUTS

山鍛煉

Want to build explosive strength and speed? Head to the hills.

想要建立爆發力和速度？前往山丘。

The greater resistance of going up and down hills locations a miles higher call for on your frame than going for walks on a flat surface. I desire you’re prepared.

上坡和下坡的額外阻力比在平坦的路面上跑步對身體的要求更高。我希望你準備好了。

Sure, this could no longer be your favourite aspect to do, but here’s what you stand to gain by way of tackling greater hills:

當然，這可能不是您最喜歡做的事情，但這是您通過攻克更多山丘可以獲得的好處：

Build higher low-priced shape

• 建立更好的經濟形式

Build extra strength than walking on a flat surface

• 比在平坦的表面上跑步時產生更多的力量

Improved VO2 max.

• 提高最大攝氧量

Increased stride energy

• 增加步幅力量

Improved running economy and performance

• 提高運行經濟性和效率

Reduced impact forces on your muscle tissues and joints thanks to operating towards gravity

• 對抗重力，減少對肌肉和關節的衝擊力

You in? Here’s a way to do hill reps right.

你呢？以下是正確進行山地代表的方法。

Find a hill that’s roughly one hundred-200m in duration. Make positive the incline is difficult however now not too difficult which you won’t be capable of preserve excellent form at some point of the climb.

找到一個大約 100-200m 長的小山。確保斜坡很難但不太具有挑戰性，否則您將無法在整個攀爬過程中保持良好的狀態。

Before you address the hill, perform a 10 to 15 mins heat-up on flat terrain.

在爬山之前，在平坦的地形上進行 10 到 15 分鐘的熱身。

Once you’re geared up, dash up the hill at eighty five-ninety five% of your most effort, then jog or stroll down for recuperation. Repeat the cycle 8 to ten times, then finish it off with a 10-minute cool-down jog or walk.

準備好後，以最大努力的 85-95% 衝刺上山，然後慢跑或步行恢復。重複這個循環八到十次，然後以 10 分鐘的慢跑或步行結束。

But tempo and form additionally count on this one:

但是速度和形式也很重要：

Try strolling up the hill at your 5K pace, or barely faster, taking pictures for the amount of exertion in the course of the climb. Make it your purpose to push yourself out of your consolation zone, but don’t allow your shape cross south. Keep a consistent attempt up the hill.

嘗試以 5K 的配速或稍快一點的速度跑上山，以在整個攀爬過程中充分發揮力量。將自己推出舒適區作為你的目標，但不要讓你的形式向南走。在山上保持一致的努力。

Focus on the floor more or less 15 to 20 toes ahead of you – and avoid staring at your feet or gazing manner as much as the pinnacle of the hill, especially on steep inclines. This will help you keep your eyes on the prize.

專注於您前方大約 15 到 20 英尺的地面 - 避免盯著您的腳或凝視到山頂，尤其是在陡峭的斜坡上。這將幫助您關注獎品。

As you get more healthy, try tackling greater hard hills with a wider variety of grades and lengths.

當您變得更健康時，請嘗試以更廣泛的等級和長度應對更具挑戰性的山丘。

GO ‘PLYO’

去PLYO

Also referred to as explosive or jump schooling, plyometrics are some other high-quality manner to target your speedy-twitch muscle fibres and construct explosive pace even a Lamborghini driver might look twice at.

也稱為爆發力或跳躍訓練，增強式訓練是另一種針對快肌纖維並建立爆發速度的好方法，即使是蘭博基尼車手也會看兩眼。

Plyometric sporting events consist of fast and effective actions starting with an eccentric action – muscle lengthening – and ending up with a concentric movement – muscle shortening. These are key for any speed schooling application.

增強式訓練包括快速而有力的運動，從離心動作開始——肌肉拉長——最後是向心動作——肌肉縮短。這些是任何速度訓練計劃的關鍵。

And I’m not simply talking out of anecdotal proof—research clearly backs this up, too.

而且我不只是在談論軼事證據 - 研究實際上也支持這一點。

A study, pronounced by way of the Journal of Strength and Conditioning Research, discovered that middle and lengthy-distance runners who accomplished plyometric sporting events for six weeks stepped forward their 2400m race effects by kind of four%. That’s big.

《力量與體能研究雜誌》報導的一項研究顯示，進行六週增強式訓練的中長跑運動員將他們的 2400 米比賽成績提高了大約 4%。那是巨大的。

It may not look like a whole lot, but it might also be the precise aspect you need to gain your subsequent PB.

它可能看起來不多，但它也可能是實現下一個 PB 所需的確切內容。

Use this listing of examples (however this is totally not distinct) of plyometric physical activities that paintings thoroughly for improving speed:

使用這個例子列表（但這完全不是排他的）對提高速度非常有效的增強式練習：

Box jumps 跳箱

• Power cleans 強力清潔
• Squat jumps 蹲跳
• Standing lengthy jumps 站立跳遠
• Med ball tosses 醫療球投擲
• Snatches 搶奪
• Frog jumps 青蛙跳
• Plyo pushups Plyo俯臥撑
• 2-leg certain 2腿綁定
• Depth jumps 深度跳躍
• Box squats 箱式深蹲
• 
  
• Start by means of choosing some of those sporting activities and including them to either your put up-run ritual or as a part of your pass-education workouts.

首先選擇其中一些練習並將它們添加到您的跑步後儀式或作為交叉訓練鍛煉的一部分。

Plyo education is technically greater challenging and demanding, so it’s even more vital which you perform them correctly to keep away from damage and losing a while.

Plyo 訓練在技術上更具挑戰性和要求，因此正確執行它們以避免受傷和浪費時間更為重要。

I pretty urge you to lease a teach or private trainer to evaluate your approach or to movie yourself, so that you catch any errors.

我強烈建議您聘請教練或私人教練來評估您的技術或拍攝自己，以便您發現任何錯誤。

LISTEN TO YOUR BODY

傾聽你的身體

Training hard is prime for success, but so is paying attention to your body and taking masses of recuperation while recuperation is wanted. Otherwise, you‘re asking for injury and burnouts.

努力訓練是成功的關鍵，但同樣需要注意你的身體並在需要恢復時進行大量恢復。否則，您要求的是受傷和倦怠。

As a widespread rule, observe hard workout routines – suppose durations and hill reps –with at least one or, ideally, two less difficult schooling days. Then, take a complete day without work education at the least once a week.

作為一般規則，遵循艱苦的鍛煉 - 想想間歇和山代表 - 至少有一個，或者理想情況下，兩個更輕鬆的訓練日。然後，每周至少休息一整天。

In other words: Don’t chew extra than you could swallow.

換句話說：不要咀嚼超過你可以吞嚥的東西。

To know whilst you want relaxation, you need to recognize the signs and symptoms. So, here are the various most common:

要知道何時需要休息，您需要了解這些跡象。所以，這裡有一些最常見的：

Persistent aches and pains

• 持續的疼痛和痛苦

Chronic fatigue

• 慢性疲勞

Irritability and temper swings

• 煩躁和情緒波動

Elevated coronary heart price

• 心率升高

Loss of urge for food

• 食慾不振

Undesired weight reduction

• 不希望的體重減輕

Chronic dehydration

• 慢性脫水

Loss of overall performance

• 性能損失

Lack of sleep

• 缺乏睡眠

Sickness and the common flu

 疾病和普通流感

And that, folks, is it.

伙計們，就是這樣

Your guide to enhancing your jogging pace. Incorporate these speedwork tips into your workout plan, then it’s a rely of time and exercise. Just recollect to maintain song of the whole lot and recollect no longer to do an excessive amount of too soon.

提高跑步速度的指南。將這些速度訓練指南納入您的鍛煉計劃，這只是時間和練習的問題。只要記住要跟踪所有事情，記住不要做太多太快。

Happy sprinting.

快樂衝刺吧。

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