How did the runners get through the "weariness period"?

No matter whether it is a rookie or a big god, it will suffer from an "anaesthetic run-in period" and there will be no need for tension or shame. Slowly adjust, relax properly, and then the hero on the runway! How can the emotion of "Runner Blues", which Murakami Haruki is called "Rout Run", be avoided by rational arrangement of training and life?

Avoid stacking a lot of intensity training

More pay means more rewards. Therefore, most people are more accustomed to training as much time as possible before examinations and competitions, and improve themselves through high-intensity, multi-mile training. In high-intensity training, people's spirit is highly concentrated and very excited, but neither the mind nor the body can withstand the long-term high-excited state. Our body is not a machine, it has a fatigue index and an injury valve. After excessive training, the body will give a clear sense of fatigue. To pay attention to this feeling of fatigue, enough rest and rest can ensure the strength and effect of the next training.

Set the adjustment period

Adjust the cycle for training design. After 4-6 weeks of intensity training, set a week to adjust. The training amount is about 50%-70% of the maximum training amount. This will not reduce the physical ability, while giving the body a full break. Allows both muscle and visceral systems to be repaired. In order to withstand the higher intensity of training behind.

The training process consists of three processes: overeating, adapting, and raising. Setting an interval decrement cycle allows the body to quickly transition from an overtrained state to an adapted state, thereby increasing ability. Continuous overtraining will result in the body being unable to keep up with training requirements and will exert severe pressure. These can also cause psychological discomfort.

Cross-training and team training

Psychological fatigue caused by long-term running can be adjusted by cross-training. Swimming, cycling is a good way of aerobic endurance training. Interval training in the gym can also replace the requirement of intermittent running for cardiopulmonary and muscle stimulation to a certain extent. Cross-training several times a week, reducing the number of running sessions can increase the fun of training.

In the face of boring long-distance training, you can invite runners who are close to or with greater ability to train together. Such training is not excessively pursuing speed, and more emphasis is placed on training mileage and time. In addition to spiritual support, escort can also relieve boring emotions.

Pay attention to content other than training

Endurance Sports "The Big Book Of Endurance Training and Racing" talks about endurance training and competition in three parts. Training, recovery and diet. The three parts are almost equally important. Many runners pay more attention to training and neglect to relax and eat. The training time can be moderately reduced, and the increase in training after the recovery and selection is more suitable for endurance exercise diet. This practice can make training more efficient.

Forming a "rhythm" of life and training

"Rise of running" emotions often come from the stage where there is also a lot of work or life that needs to be dealt with. After a busy day's work, it's hard to stick to the training with a tired body. Try to fix the training time, you can try to run in the morning or in the afternoon, do not random training morning and evening, let the body form a habit, find the right "rhythm." In this way, both body and spirit can be better adapted. At the same time, it is also convenient for reasonable working hours.

If you can't go back to a happy running state by adjusting, you may simply “run and rest” for 5-7 days to allow the body to fully rest, or to quickly return to normal work and start training. A week or so of "running off" will not affect aerobic capacity and results. In the long preparation period, good mentality and health-free body are more important to the results.