There is such a training tool that allows you to run faster, increase your endurance, and hone your courage so that you dare to get out of the comfort zone: all without any additional training.
This secret weapon is to relax.
If you have not paid much attention to it, it would be a mistake.
Coaches all think that relaxation is an integral part of training and can effectively improve the training. “It is time to change our understanding of relaxation. If people realize that relaxation can actually improve their state, they will be more willing to persist.†Sports psychologist and author of Running Science, Steve McGuinness (SteveMagness) said.
The traditional idea is that post-training jogging can lower heart rate and body temperature, and can help rule out by-products of metabolism, such as lactic acid. Three recent studies have shown that relaxation has little effect on prevention of soreness, and Magnus said that in any case, body temperature and heart rate will return to normal after 30 to 60 minutes. However, continuing to exercise while feeling tired and nutrient-depleted can force the body to use muscle fibers that are not involved when energetic, and can also increase the efficiency of the body's energy supply. In addition, running coach Craig McMillan also said: "By continuing to run while tired, relaxation can hone your will."
Run a few more miles to finish training
After a training session with speed, or after 5/10 km training for half-horse/full-marathon adjustment, run for another 30 - 40 minutes. Don't worry about the pace, just make sure your posture is correct and gentle: Bad walking will increase the risk of injury. Jogging teaches the body to burn more fat and increase the efficiency of using glycogen when energy is tight, McMillan explained.
The effect: You can run longer distances before you need to replenish energy, and you can avoid hitting walls in long-distance races.
With rhythm running speed closing
After high-intensity runway training (short-distance sprints, such as 200 meters or 400 meters), use 1-2 laps to run at a pace to relax, then slowly slow down to jog, and run 1-2 laps. "When the body is already full of lactic acid, running the body at a relatively fast pace can recycle lactic acid," said Magnes. This is very important because the accumulation of lactic acid can cause a series of chain reactions that hinder muscle contraction.
Effect: Run faster distances faster before feeling tired.
Strength training as relaxation
After a slower, longer-distance retraining session, relax with a 5-10 squat, bow-step, open-close jump, or bobbie jump (10 to 15 in groups of 30 seconds apart). Forcing muscles to continue doing work while muscles are already tired will increase the use of fast muscle fibers, allowing you to exercise them without additional speed training (fast muscle fibers).
The effect: Fast muscle fibers will act as a back-up during long-distance races and run when the slow muscle fibers are tired.
5km speed sprint to relax
After half-horse/horse-speed training, use 5 sets of 20- to 30-second 5-km speed sprints (60-90 seconds jog) to relax. The sprint forced the knee to rise higher and the swing arm to be more intense and able to exercise to different muscle groups after a slower pace of training, explained Denver's running coach Jay Johnson. This is another way to use fast muscle fibers when tired.
Effect: Will get used to moving forward with fatigue (and use different muscle groups)
Chain Link Fence
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Features
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Ÿ Edge Style: Knuckle-Knuckle or Knuckle-Twist top mesh finishing.