“This is the right way to run! 》How to arrange running training schedule? 6 running menu prescription pads

“This is the right way to run! : Running National Player╳Professional Physician╳Sports Coach Takes You From Safe Start to Healthy Long-distance Running” by Li Qide, Zhou Shiwei, Chen Zhiguang, Liu Dezhi, Wei Zhenzhan / Published by Folder Culture Publishing Co., Ltd. (The following excerpts are from this book p.90-p. 95) When we start to invest in the sport of running, how should we decide on the training and methods of running today? How to implement your own training schedule content and methods? We can use the following methods to try to arrange a class schedule that suits us and determine our daily training content. Literally speaking, long-distance continuous running means running for a relatively long distance and time. The training method is not to rest in the middle. From the beginning to the end, the middle is uninterrupted. It can be said to be long-distance continuous running. In terms of training intensity, expect to reach 60% to 80% of your maximum heart rate. In terms of running speed, it is probably lower than our actual best result, because it takes a long time to run, so the speed is reduced and the time is extended, so that the running can last longer. To evaluate the intensity of long-distance continuous running, it is mainly expected that the maximum heart rate can reach 60% to 80%. The time of exercise and the ability of the individual determine the intensity of training. The duration is determined according to the maximum heart rate, ranging from 45 minutes to 120 minutes, mainly based on the individual’s maximum heart rate as a judgment indicator. If the intensity of my training today is relatively high and tiring, the duration or running distance will be relatively shortened; if the intensity of today’s practice is relatively low, it will take a relatively long period of continuous exercise to allow the body to gain enough stimulation and exercise. This training is carried out continuously without rest in the middle. Except for a short stop to replenish water, no rest time will be arranged to enter this schedule. Running training. In addition, if you feel any discomfort in your body, stop immediately. Although the running distance and running time we set are relatively long, if discomfort occurs, it is very important to take a rest and stop immediately so as not to cause a burden on the body. This training was developed to build basic aerobic endurance and improve the ratio of fat to fuel for energy supply. The focus of the training can be clearly understood with the graph. On the vertical axis on the left, the red part refers to the percentage of fat used, and the blue part is the percentage of glucose, that is, blood sugar. The intensity corresponds to the higher the intensity to the right. This table shows that if the intensity of our body’s participation in exercise is higher, the nutrients provided by the body will be more to the right, that is, glucose is used as a source of fuel; if the intensity is more to the left, the lower the intensity, it is Fat as a source of fuel. Therefore, there will be a point where the two curves intersect. This point will be changed according to our personal aerobic endurance and physical fitness. For example, my physical fitness is relatively weak, and this point will move towards Move to the left, at a relatively low-intensity position, the body will be supplied with fat. After training, the intersection point will move to the right, so that people can run at a faster speed. At this time, the body will use glucose as the main energy source of supply. We need to allow ourselves to use low-intensity, long-term running, and long-term exercise to continuously increase the ratio of our body to use fat as an energy source. Example: Let’s use an example to illustrate how to use this training method to help a 30-year-old runner set the content of the exercise schedule. First of all, we can know his maximum heart rate: 220-30=190 beats/min. If he wants to run at 70% of the maximum heart rate, his heart rate will reach: 190×70%=133 beats/min. The training intensity consisted of 60 minutes of continuous running. The intensity of long-distance continuous running can be adjusted from 60% to 80%, and the continuous running time can be set from 45 minutes to 120 minutes according to your actual situation. Continuous rhythm running The intensity of this training should reach 80%∼90% of the maximum heart rate. Compared with the previous item, it can be found that the intensity of this training is relatively high, so the training time will be shorter , the time setting is about 20 to 30 minutes, which is continuous and continuous. The main purpose of this training is to develop the rhythm of the game, that is to say at what speed to run. This training will gradually increase our lactic acid threshold, making us run faster and faster, and still use aerobic as the main source of energy supply, because I increase the speed and duration of aerobic duration, so Gradually delay the occurrence of running fatigue, and the time of fatigue will be extended later. Remember to properly replenish water during training. To illustrate: Basically the maximum intensity (in running terms speed) at which an individual can continue an exercise (such as running) for an extended period of time. Sustained exercise at an intensity above the lactate threshold will lead to fatigue, forcing you to slow down as a result, affecting performance. The choice of the intensity of intermittent rhythm running is the same as that of continuous rhythm running. The range is 80% to 90% of the maximum heart rate, but the duration is roughly 3 to 5 minutes, which is much shorter than continuous rhythm running. The most important reason is It is because if you choose interval rhythm running, the training intensity is higher, so the duration will be relatively short. There will be breaks in the middle, the ratio of running time to rest is about 2 to 1, and the rest time is shorter. The purpose of training for development is the same as for sustained tempo running. For example: If you choose the intensity of exercise based on speed today, and you choose to run 800 meters at a speed of 5 minutes (it takes 5 minutes to complete a 1-kilometer run), it will take 4 minutes, and the intermission in the middle will be is 2 minutes to maintain a 2:1 ratio of exercise and rest. After the rest, run 800 meters again, and repeat this continuously 7 times to achieve the training schedule. For high-intensity intermittent running, choose 4 minutes to run 400 meters. You can obviously feel that it is much faster than 5 minutes, and the intensity is also improved. For example, run 400 meters at the intensity of 4 minutes, rest for 96 seconds after each run, and complete 400 meters at the intensity of 4 minutes after the rest, repeat 10 times. The ratio of running time to rest in this kind of training is about 1:1, which provides enough recovery time for the body. Sprinting Sprinting is to increase our running speed and stride frequency, and it can also improve running efficiency. For people whose main purpose is health and fitness, the content of this training schedule and the high-intensity interval running mentioned above may not be included in our usual exercise schedule, because they are harmful to the body. The stimulation is relatively high. As the name suggests, sprint running is the speed generated by sprinting with all your strength. Since the exercise time is very short, in this training method, heart rate is not used as an indicator of intensity monitoring, and time is used to judge exercise intensity and the amount of progress. If the sprint time is between 10 seconds and 30 seconds, the rest time ratio will be lengthened. For example, we run at a speed close to full speed for 20 seconds, and then rest for 120 seconds after running for 20 seconds. Do 20-second sprints at a time, and repeat 10 times. Through such repeated training, it is a very important and effective training content to improve our running speed and stride frequency, and at the same time improve our running efficiency. Recovery run The training intensity of recovery run is very easy, the range is very wide, the intensity ranges from 50% to 70% of the maximum heart rate, and the duration is about 15∼45 minutes. This method mainly allows us to establish the habit of running and relieve physical fatigue. Generally, when you are new to running and you are not used to it, you will probably plan to run for about 3 days a week, and some people will even run for more than 5 days a week. There are different adjustments according to each person’s life style. In the process of developing a running habit, the training methods just mentioned have different intensities, and the implementation will cause different degrees of fatigue to the body. At this time, it is very suitable to arrange training content such as recovery running, let us The body can relieve the fatigue accumulated in previous training, and can still perform dynamic mode, so that the body can maintain the habit of exercising, and exercise while resting, so the body can recover better. For more exciting content, see this book for details, click here to buy the book now! ●Buy books through the links above in this article, and the income from “Sports Vision” will be donated to public welfare organizations every year. Related book excerpt: “This is the right way to run!” “Will running wear down cartilage? Running in old shoes won’t hurt your feet? Destroy 11 common myths about running! Introduction to the book Running has many benefits, such as improving cardiovascular function, improving body metabolism, strengthening the bone and muscular system, and reducing the risk of disability, but how to run properly? Let the experts tell you! From national experts teaching you how to run correctly, rehabilitation physicians protecting your body, to sports coaches taking you to train your muscle strength, through correct running posture, warm-up and stretching, sports protection, and nutritional supplements, experts in various fields will take you through a painless run! Only with a correct concept can you exercise correctly and run with a good body! The first step in running is to prepare knee pads? Can the problem be solved without running? Wearing used old shoes, running will not hurt your feet? Are these wrong or right? There are many concepts that the public firmly believes in, but from the point of view of rehabilitation physicians, they are huge myths. Let doctors dispel rumors and answer doubts step by step. You must run, but are you running right? Running to catch the train, running when crossing the road when the green light is counting down… There are many situations where running is used in life, but in terms of technique and posture, relatively few people pay attention to it. Correct running posture is very important. The healthier you run, the more you need to “run correctly”! Let the former national triathlon professor personally demonstrate the correct running posture for you, from head to toe, perfectly adjust to the most correct posture at one time! From strength training to running posture, from physical load to strength management, runners must! Who is suitable for running? What should people pay attention to when they want to start running? How to exercise your muscle strength? Physical education professors and sports coaches teach you to formulate running training prescriptions, formulate training methods according to different levels, live demonstration pictures will take you to exercise muscle strength, and stepping into the road of running will no longer be difficult. Running is most afraid of injury. It is very important to stretch and maintain your body correctly! Are your feet sore after running? What to do about muscle soreness? When running, I am most afraid of sports injuries. It is very important to develop the habit of correct stretching and learn how to deal with first aid! Only by running safely and exercising correctly can you stay away from sports injuries. Author brief introduction Li Qide Protector Wo Xing Wo Plastic Co., Ltd. Executive Director Former Taoyuan Chang Gung Hospital Rehabilitation Department Physical Fitness Center Rehabilitation Sports Coach Zhou Shiwei Physician Zhou Shiwei Ph.D. in Kinesiology from University of Texas Dr. Chen Zhiguang, Taoyuan Chang Gung Memorial Hospital, Rehabilitation Department, Attending Physician, Chairman of Taiwan Artificial Limbs and Assistive Devices Research Association, Professor Liu Dezhi, Director of Physical Education, Taipei City University, Professor Wei Zhenzhan, Department of Aquatics, Taipei City University, Triathlon National Champion 2022 World University Triathlon Coach of the national championship team Professor of the Department of Aquatics, Taipei City University ※ Read more excerpts of sports books ※ Welcome to subscribe to the “Sports Vision Newsletter” to share with you stories, opinions, knowledge and touches in the sports circle!