安迪Renfree博士,首席讲师 运动及运动科学,与ODAPP官网分享他如何成为一名跑步者的简短指南.

 

Yesterday I was browsing the shelves of a large bookstore 而且 I was struck by the fact that almost all of the health/diet/fitness publications appeared to be written by celebrities. I was particularly surprised to see that the ‘running’ books on offer were written by a couple of well-known radio 而且 TV presenters. 现在, 这些书显然是面向新手的, 但它们也包含了设定目标的建议, 培训, 营养和义务训练“计划”. These books were also rather long 而且 quite pricey, 而且 also made running appear quite complicated. My initial thought was ‘I could do better than that’ (as could many other of the thous而且s of extremely competent coaches, 仅英国的体育科学家和学者). The only problem is that by the time you have removed all the waffle 而且 personal anecdotes it would be a very short book.

所以——以下是我的(简短的)关于如何成为“跑步者”的指南. This is aimed at the complete novice adult who is otherwise healthy but would like to get fit 而且 enjoy a sport at a recreational level without having to organise their life around it 而且 living like a monk. If you are interested in 4-minute miles or 2h20m marathons this isn’t for you!

人们穿过林地

First of all, if you don’t like running (or endurance activity) do not try to become a runner. Find something else you enjoy if you want to establish a lifelong fitness habit.  The primary goal should be to establish an enjoyable habit that is sustainable in the long term, not to get ready for an event in 6 months / lose weight / get ‘fit’ (although these might be nice ‘spin off’ benefits). 

不要把马拉松视为人生的全部. 较短的比赛同样令人满意, 可以更频繁地完成吗, 更少的破坏性和更少的痛苦. 所以,当你开始跑步时,要谨慎. 此外, if you are beginning from a very low level this may initially involve walking, then a combinations of running 而且 walking (eg 1 minute run / 1 minute walk – if you are dubious about this just convince yourself that you are ‘interval 培训’ to give it some legitimacy) before eventually progressing to continuous running. I would suggest running a pace that you can hold a conversation at (hard at first but gets easier). 

Run by distance (eg 3 miles) or time (eg 30 minutes) but avoid timing yourself over measured distances, 至少在最初, 否则,在你意识到之前,每次跑步都变成了计时赛. 我倾向于拖延时间,但你可能不同意. 如果你想要长期坚持,大多数跑步应该是“容易的”. Given the previous instruction to keep the pace slow (conversational) to make the majority of runs easy they will also need to be ‘short’. ‘Short’ is obviously relative but for the newbie runner I’m going to suggest 20-30 minutes is appropriate for the majority of runs. 

女人跑

不要每天都做同样的事情. So, 品种是关键, this can be achieved by doing less on some days 而且 going longer or faster on others. Let’s say that after a few months of running you are comfortable going 30 minutes on 5 days of the week. Try increasing the length of ONE of the runs by 10 minutes per week until you reach an hour (KEEP THE OTHER RUNS THE SAME). 你也可以偶尔让其中一个跑得快一点, 或者用一些花哨的术语, “节奏运行”. The simplest way to achieve this is to run ‘out’ at your normal easy pace 而且 then come back a bit quicker at a ‘can’t quite talk’ pace. Alternatively, you could do a fartlek – run around a hilly course 而且 run up the hills hard.

Although the point above gives general advice, don’t tie yourself into a strict schedule. 生活有时会阻碍你, 你会无缘无故地“感觉不到”. 如果是这种情况,那就宁可谨慎,少做一些. If you plan a tempo but feel a bit rubbish on the ‘out’ leg, keep it easy on the back leg.

在某些时候,你可能会想要比赛. 做吧,但一开始保持短距离(5公里- 5英里). 作为一个新手,你不知道自己有多好, so for the first few the goal should be simply to run strongly 而且 evenly. Racing is a skill that needs to be learned through practice before you can expect to realise your potential. 因此, no hard or long 培训 in the week before racing or until fully recovered after (which will take longer than you think). 所以,不要欺骗自己说你可以每周跑一次Parkrun作为“节奏”. 你我都知道这会变成每周的时间考验…

跑步者的腿

要警惕俱乐部之夜. 是的,有一个很好的社交元素, 但如果是大型团体, there is a high likelihood that no one is 培训 optimally (remember – 培训’ not ‘testing’). 强度的工作? 可能. 在这一点上, a few bodyweight circuits after an easy run a couple of times per week is probably sufficient. 古怪的小腿加强!!

最后,享受这个过程!

That’s it – learn to read your body 而且 keep it consistent week after week, month after month 而且 you should never be far away from being fit enough to jump into any short race without negatively impacting your personal or professional life. No mention of HIIT, heart rate zones, blood lactate, periodisation or other mumbo jumbo. You can save the £16 you would have spent in 水stones or else buy a more interesting book instead! 

 

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