Do you choose to run for health or to run a marathon?

Different people have different goals for running, some for weight loss, some for health, others for a smooth and successful participation in the marathon or even create the best score (PB) in the competition. Then naturally, different goals will correspond to different running methods. Methods, for example, running for health and running for a horse are different. The biggest difference is two points, one is the amount of running, and the other is how to run to achieve the corresponding amount of running.

First, how much should I run for health?

Recommended Running Capacity: 75 minutes of running per week

According to the joint proposal of the American Heart Association and the American Sports Medicine Association, 75 minutes of intense activity accumulated each week is sufficient to increase endurance. Running is essentially a high-intensity activity. Therefore, 75 minutes of running each week is already awesome. . We recommend that the public run 3 times a week (once every other day), about 25-30 minutes each time, about 3-4 kilometers, so that it is easy to reach 75 minutes a week, running about 12-15 kilometers. Of course, the more you run, the greater your health gains, but the premise is that you don't run too much. If you can achieve 150 minutes of running every week, running almost 5 times a week, 30 minutes each time, then your exercise level is high, and such exercise is more beneficial to health.

Second, in order to run healthy should be how to achieve 75 minutes running

If you are running for health, then you only need to run at a pace you think is appropriate, that is, what is commonly referred to as low- and moderate-intensity jogging (LSD running). That is, every running speed can be changed without any changes. Just finish the running time or run at the speed you can feel.

There are runners to ask: I am usually too busy, do not have time to run, can I run for 75 minutes once a week, the effect is equivalent to running 3 times, 25 minutes each time? For such questions, our answer is this: Although we do not advocate such a concentrated and prolonged exercise, it is not impossible under the last resort. It is only that a once-a-week high-intensity exercise may be in exercise. After the second day, there was a noticeable muscle soreness. Therefore, it was time to disperse the exercise and experience better and less tired. In terms of sports effects, there is not enough evidence to prove that one-time exercise is 75 minutes, and each time 25 minutes of exercise is performed three times a week. There are significant differences in health benefits.

Third, how much should I run for horse racing?

The marathon is an extreme sport. A 21-kilometer half-horse and a 42-kilometer horse need continuous hours of continuous exercise. If there is not enough running horses, then your body is obviously unbearable, cramping, hitting a wall, severe fatigue or even serious. The accident will naturally be inevitable.

The phrase we often say is "There is no diamond to be used for porcelain." Do not try marathon easily without running capacity. Do not register for a marathon without adequate training preparation. So what is enough to handle the marathon training?

You should run at least 30-35 kilometers at least once every 1-2 months before running the Malaysian horse (on condition that you can finish 30 kilometers in 150 minutes. If you can't finish 30 kilometers within that time, you can reach 150 minutes in the longest time. ); 1-2 months before running a half horse should run at least 10-15 kilometers;

The best preparation period for the whole horse race is 6 months, and at least 3 months are required for preparation; the best preparation period for the half-marathon competition is 4 months, and at least 2 months are required for preparation.

To prepare for the entire horse, the ideal monthly running capacity should reach 150-200 km, at least 100-150 km; for half-horse preparation, the ideal monthly running volume should reach 80-120 km, or at least 60 - 80 km.

Fourth, in order to run and how to run in order to achieve high running volume

For health, there is nothing wrong with keeping LSD running at only one pace. There is no need to make any changes in speed and running methods, but if you plan to participate in a marathon, only such training is inefficient. Second, It is easy to hurt. This is why many runners are making slow progress. The main reason for the pain is that training is lacking in change and dull and monotonous.

The best preparation mode - pyramid training

In order to prepare for marathon more efficiently, in addition to accumulating the necessary amount of running, pyramid training is the best mode. The so-called pyramid training is to organically combine different speed training and easily run at Taki, indicating that it is the main body of training. However, it is not only easy to run, but also the marathon with speed running, anti-lactic acid running, intermittent running and sprinting, the faster the training, the less the amount of running, but it is indispensable, reasonable arrangement of different speeds , you can fully develop human performance capabilities, which will help you prepare for a real and efficient. Therefore, the essence of pyramid training is to properly arrange different speed training during preparation training. So how do you practice it?

Xiao Bian then from top to bottom for everyone to popularize pyramid-level training methods:

1, easy to run

Also commonly known as LSD training, it is often arranged in the early stages of the marathon preparation stage, the purpose is to lay a good aerobic foundation, and improve fatigue recovery, and lay the foundation for later higher intensity training. Easily run at the bottom of the pyramid, indicating that it accounts for the largest proportion of total running, laying the foundation for the entire preparation, remember that we must let ourselves learn to slow down first, and now the slow is for the future.

2, Marathon run with speed

A marathon run with speed is another form of LSD run, but the intensity is higher. As the name suggests, it is to train at the expected marathon speed to grasp the rhythm of the game and build confidence, thereby enhancing the confidence of the game. This kind of running method is located on the second floor of the pyramid, and the proportion of the total running volume is second only to easy running. It is often used for 3-4 weeks before the game.

3, anti-lactic acid run

Anti-Lactate Run As the name implies, it mainly trains the body's ability to fight lactic acid. When we run at the same time, we will soon fall into fatigue once we increase the pace. This is mainly caused by lactic acid accumulation. Therefore, if you really want to increase your ability, you must do it. The anti-lactic acid run training, which enhances the body's ability to fight lactic acid and tolerate lactic acid, is located in the middle of the pyramid.

4, intermittent running

The famous intermittent run is located on the top of the pyramid, indicating its strength. Therefore, the running amount of the intermittent running is also relatively small. Through such short time, high strength, but less running training, it can stimulate the cardiopulmonary system well, help you to break through the bottleneck, and effectively improve endurance.

5, sprint run

Sprint is the best way to run, so why is it necessary to run sprint training at the spire? It can increase explosiveness, which is conducive to the improvement of running economy. Running is for easier jogging.

Pyramid training does not mean running at different paces every week

The so-called pyramid training is more of a training concept. It does not mean that every runner can train for a week, run a marathon with a speed run, run a lactic acid run... but must combine the marathon preparation cycle. These different paces of running are arranged at different stages of the preparations. The training is easy when you are awkward. Generally, the preparations can be divided into four stages, namely, the basic period, the advanced period, the peak period and the competition period. For each stage, arrange various running methods as shown in the figure below.

V. Summary

The biggest difference between running for health and running for a horse is that, apart from the amount of running, the important difference is that running for health is as simple as running at a constant speed. There can be no change, and for the marathon race, you can't just run. To run LSD, but to do more combination training at different speeds.

However, the two are not antagonistic, and they are even unified to some extent. Both require step-by-step training that can help us develop good habits for exercise. What's more, after a happy race, it takes a period of healthy running to let the body relax; most healthy runners also hope that they can challenge the marathon after a while. Because whether it is running for health or running for a marathon, it all stems from the love for running.