4. 跑步速度和步频:
The speed of course depends on the actual length of your strides, which is
out of your control. Overstriding is the worst thing you can do. For higher
frequency of steps, the strides are naturally shorter.
In my case, 4/4 breathing would give me 7.5mph-8mph comfortably. I could
sometimes do 6/6 breathing for real easy runs, but 4/4 feels more natural.
If I run at 9mph I would do 3/3 breathing, and at 10mph I would do 2/2.
10mph is about my 5K race pace, so for longer runs I always do 4/4 or 3/3
breathing.
Keep in mind that the step frequency should be about the same even when you
run at different speeds, and actually slightly faster when you run faster.
So you would be breathing MUCH faster as your speed increases.
You are not going to magically run much faster just because you change your
style of running. More likely you will need to put in a bit more effort at
first when you change your running form. But in the long run, a good running
form helps you avoid injuries and you will eventually become faster.
Put in different words, what distinguishes a fast runner from a slow runner
is the stride length. A good runner naturally develops long strides while
maintaining high step frequency. When a bad runner tries to increase the
stride length to match up with the good runner, well, he will suffer for
sure.:)
Even at low speed, short steps and high frequency has proven to be the most
efficient way of running. This is how one should run an ltramarathon (like a
100-miler).
发信人: Rodimus (变叔- 无欲则刚), 信区: Running
标 题: ★★★ 跑步运动FAQ ★★★ (转载)
发信站: BBS 未名空间站 (Sun Sep 5 19:31:50 2010, 美东)
【 以下文字转载自 Fitness 讨论区 】
发信人: dai (百合开过·风烛残年), 信区: Fitness
标 题: ★★★ 跑步运动FAQ ★★★
发信站: BBS 未名空间站 (Fri Apr 17 05:17:00 2009), 站内
此FAQ在whx大侠原帖上修改而成,在此特向whx致谢
1. 跑步基本姿势:
长距离的跑步,也就是2迈以上,强调是效率。首先要注意的是不要故意迈大步子,要
高步频,每分钟至少150步,理想状态是180步,跑快时步频可能到190。要想象腿不是
在往前迈而是往后滑和摆动。脚落地的方法,前脚掌落地或者是脚跟落地是因人而异的
,一般最好前后脚掌同时落地,落地的声音越轻越好。这些基本原则,在哪里跑都一样
,无论是跑步机,土地,草地,碎石路,柏油路,水泥地,都可以跑。
请见最好的跑步者,Haile Gebrselassie的跑步姿势。这是他创造马拉松世界纪录的时
候:
http://www.youtube.com/watch?v=m_1tNidyhN8
注意看他的腿几乎总是在身体的后面,而且非常的smooth. 这时他的速度是12.7 mph.
Haile也常用跑步机训练。请见这段:
http://www.youtube.com/watch?v=YSp1r1QhUSY
他这时的速度是15mph. 在跑步机上跑8mph就觉得要把机器震趴下的,想象一下把速度
翻倍是什么感觉,而Haile跑得是多么smooth.
如果说职业马拉松选手身材象麻秆,不适用于你,那我们来看一下身材“正常”的
Lance Armstrong, 5'10, 170 lb.
http://www.youtube.com/watch?v=Y8f2pAT1DtY
他在人群中并不起眼,不过注意到他落脚有多轻,步伐有多smooth. 他这时的速度大约
有9.2 mph.
当然跑步的姿势就像游泳一样,光说不练是没用的,了解基本原则之后,多跑才能找到
适应自己的方法。
2. 跑步呼吸方法:
当然呼吸越快能跑得越快,但初跑者可能会因呼吸节奏影响正常的步伐。一般慢跑,保
持高步频,呼吸应该不必快于4/4, 也就是4步一吸4步一呼,跑快的时候会自然的换成3
/3, 2/2, 甚至2/1. 1/1就太快了,这个是冲刺的呼吸速度。
3. 跑步距离选择:
跑步的距离应该按一周的总量而计。初跑者一周20迈就可以了,从这个水平开始一般增
加的速度不要超过每周10%. 非常serious的业余练马拉松的也可以达到每周100迈的训
练量,而职业选手常常会有每周150迈,所以那些跑3迈就怕伤膝盖的不要whine, 正确
的姿势加上循序渐进的训练,有够你跑的。
4. 跑步速度和步频:
The speed of course depends on the actual length of your strides, which is
out of your control. Overstriding is the worst thing you can do. For higher
frequency of steps, the strides are naturally shorter.
In my case, 4/4 breathing would give me 7.5mph-8mph comfortably. I could
sometimes do 6/6 breathing for real easy runs, but 4/4 feels more natural.
If I run at 9mph I would do 3/3 breathing, and at 10mph I would do 2/2.
10mph is about my 5K race pace, so for longer runs I always do 4/4 or 3/3
breathing.
Keep in mind that the step frequency should be about the same even when you
run at different speeds, and actually slightly faster when you run faster.
So you would be breathing MUCH faster as your speed increases.
You are not going to magically run much faster just because you change your
style of running. More likely you will need to put in a bit more effort at
first when you change your running form. But in the long run, a good running
form helps you avoid injuries and you will eventually become faster.
Put in different words, what distinguishes a fast runner from a slow runner
is the stride length. A good runner naturally develops long strides while
maintaining high step frequency. When a bad runner tries to increase the
stride length to match up with the good runner, well, he will suffer for
sure.:)
Even at low speed, short steps and high frequency has proven to be the most
efficient way of running. This is how one should run an ltramarathon (like a
100-miler).
5. 跑步辅助core strength练习
Hard Core - Exercises to Strengthen Your Abs For Better Performance
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486
6. 岔气
跑步腹部疼痛是初学者常见的问题。原因在于跑步时内脏震动,上下器官碰撞,不是什
么大毛病。需要多加强core的训练,还有多跑,增强横隔膜,腹肌力量,更有效支撑脏
器,就不会再痛了。
7. 跑步心率控制
请早晨刚睁眼不要起身测量一下静止脉搏,然后按照目标心率百分比算运动目标心率:
(220-年龄-静止心率)*百分比+静止心率
8. PRONATION
http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html
9. 跑步拉伸
常用跑步拉伸动作可见:
http://www.coolrunning.com/engine/2/2_1/126.shtml
stretch是个比较controversial的话题,什么时候,多长时间,什么方式都没有定论,
甚至要不要stretch,有的说跑完慢跑走一段放松就够了。一般来说,应该在跑后,每
次三十秒最好,不要超过一分钟,每个动作最好做四次,如果时间不够,两次应该保证
。另外,我体会,早上跑完做一次,晚上再做一次也很有效果,象推墙的calf stretch
,跑完的感觉并不强,但晚上做的时候紧绷感更强。
10. 跑步,膝盖疼要怎么解决?
发信人: gaons (atl), 信区: Fitness
如果想继续跑,看1。个人经验(膝盖疼痛恶化不要怪我)。我的膝盖也是伤得很厉害。
1a, 买双nike lunar glide/lite,或者asics gel系列的跑鞋。
1b, 带护膝, 平时注意保护膝盖
1c,练习大小腿部肌肉
1d, 加营养
1e,看医生, 休息,做treatment
1f, 忍痛跑。不管心率和速度。能坚持下来还是多少有效果d。不要太慢就好。
2, 不跑
3,换骑单车,椭圆机,游泳。。。
11. 常用跑步网站
http://www.coolrunning.com/
http://www.rrca.org/
http://www.runbayou.com/index.htm
http://www.runtheplanet.com/
http://www.runnersworld.com/
http://www.sportsinjurybulletin.com/
http://www.attackpoint.org/trainingpaces.jsp
http://www.runningahead.com
http://www.letsrun.com
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改本文·[FROM: 65.200.]
※ 修改:·dai 于 Nov 14 05:51:22 修改本文·[FROM: 24.22.]