跑马拉松:训练技巧
参加马拉松应该是一种有趣、有益和安全的经历. However, 准备马拉松需要很多时间, discipline and commitment, 而且常常会感到不知所措, in some cases, result in injury. This is especially true if you are new to running or are running your first marathon.
Here are some tips from specialists at the RunSafe Clinic that will help you get the most out of your marathon training. And remember, 这不仅仅是你以多快的速度完成比赛, 这是为了避免受伤和享受乐趣.
There are a variety of effective and detailed training plans available for beginner, 中级和高级跑步者. A sports medicine specialist can help design a specific training plan for your level.
因为马拉松被认为是跑步的终极挑战, 重要的是要确保你的身体准备好迎接挑战. 理想情况下,你应该只尝试马拉松,如果你:
- 至少跑了一年了吗
- 一周能舒服地跑15到25英里吗
- 是否有参加过一两次5K比赛的经验
- Have 18 weeks to train
Training Tips
交替进行轻松和艰难的训练.
你的个人训练计划将取决于你的水平. However, one basic principle that applies to all runners is to alternate easy days of training with hard days, 包括长跑和速度训练吗. For instance, 你绝对不想连续跑两天, 即使你最近错过了一天的训练. 在丘陵地带跑步能极大地提高你的耐力和力量. 定期在山上跑步应该成为你训练计划的一部分, 在旧金山哪件事容易做.
Run with others.
虽然有些人更喜欢自己训练和跑步, 找一个也在准备马拉松的伙伴或团队, can provide support, advice, structure and motivation.
Warm up and cool down.
Warming up and cooling down are essential parts of every run and should not be skipped. 通过适当的热身和降温, 你可以防止受伤,并从你的锻炼或比赛中获得最大的收获.
During a warm up, 你会逐渐准备好你的心, lungs, 肌肉:每次训练跑步或比赛时所用的肌肉和肌腱. 它可以持续5到60分钟,应该包括:
- 温和的放松练习
- Light jogging
- Static stretching
- Event specific exercise, such as sprinting or jumping over hurdles or running strides at race speed
一旦你完成了锻炼或比赛, 你应该开始冷静下来了, which not only helps your body recover but also prepares it for its next workout. A cool down can include about 10 minutes of some easy running or jogging to encourage the heart and lungs to gradually return to their normal rates. This is also the best time for stretching and self massage, because your muscles are very loose. 拉伸可以让你的肌肉为第二天的锻炼做好准备. 在伸展运动中, 你应该保持这个姿势15到20秒, 每个区域重复两到三次.
保持水分和能量.
Hydration and nutrition are very important to the success of your training runs and race. During training, you should drink lots of fluids all day long, to stay well hydrated. You should drink water or a sports drink while running, especially when going over 90 minutes. Do not wait to feel thirsty to drink something; at that point, your body is already dehydrated. A simple way to see how much fluid you require is to check your weight before and after a long run. Losing more than 2 percent of your body weight means you may not be replacing enough of your fluid losses. Also, if you have little urine after the run and it looks concentrated (dark yellow), 你可能需要多喝点液体. 保持充足的水分有助于你的表现.
You also should plan to eat during any training run that lasts 90 minutes or more. Energy bars, energy gels, fruit, 百吉饼和含糖零食都是补充能量的好选择. During your training runs, it is useful to test what quantity and combination of food and drink works best for you, 这样你就可以在马拉松比赛当天复制它.
穿合适的鞋子和跑步装备.
训练时一定要穿高质量的跑鞋. Most running shoes last a maximum of 500 miles and should be replaced once you've "outrun" them. 穿旧跑鞋会导致受伤. Also, 强烈建议您购买跑步装备, especially your sneakers, at a specialty shop where the salespeople are often runners themselves and are trained to help you select the best shoe for your needs. In addition, 你应该穿好袜子, which are a great investment because they can minimize the occurrence for painful blisters.
跑步时穿衣服, 你应该注意天气预报, in most cases, 穿得比你认为需要穿的少. By overdressing, you can increase your risk for dehydration and prevent your body from properly cooling down.
In addition, 穿着运动鞋跑步是很重要的, 你计划在马拉松比赛前穿的袜子和衣服. 让你的装备试一试,然后穿上你的鞋子, 你可以防止任何意想不到的恶化和不适.
注意你跑步的路面.
The type of surface you run on can impact your training and, in some cases, contribute to injuries. In fact, one of the five leading causes of injury is an improper running surface. Every runner has their own preference about where they like to run and on what kind of surface, such as on a treadmill, concrete, grass, sand, trails, etc. However, hard surfaces, 比如混凝土和沥青, 给你的关节制造最大的震动, 哪些会导致受伤. At the same time, sand, 哪个表面通常是柔软的, is not recommended for running – unless it is completely flat and hard packed – because the softness of the sand can increase your risk of an Achilles tendon injury. 虽然水边的沙子更坚硬, 地表的倾斜对身体造成了不均匀的压力.
虽然每种表面都有其优点和缺点, the best and safest surfaces are those that are moderately smooth and level, and absorb the most shock. Grass, 尤其是近地种植,甚至草皮, such as golf courses, 通常被认为是跑步的最佳表面. 而草很柔软,很容易穿,因为它能吸收震动, 它也使你的肌肉努力工作. However, 这些区域在潮湿时往往是不平坦和滑的, 对于脚踝不稳定的跑步者来说是很危险的. Other top recommended training surfaces include woodland trails, earth and treadmills.
In the end, it's a good idea to train on the environment you're going to run on and usually that's asphalt, 哪条街道构成了大多数城市街道. 如果你有问题, consider changing the training surface and make sure you aren't increasing your mileage too aggressively.
Be careful of injuries.
如果你在训练中受伤了,你应该小心. Subtle signs of worsening injuries are if you begin to alter your running technique or you have prolonged symptoms. If your symptoms do not improve, you should visit a doctor for a diagnosis and treatment advice. And, 如果你感觉到受伤的迹象, 你应该休息或交叉训练一到三天,直到你感觉好些为止. Biking, swimming or the elliptical machine at the gym are nice ways to keep your cardio up but gives your legs a rest.
Listen to your body.
尽管在马拉松训练中,坚持是非常重要的, 如果有一天你的身体感到特别疲劳, 听从它的召唤,休息一下. 马拉松训练对你的身体有很大的消耗, therefore getting adequate sleep and rest during this period is essential so that you don't burn out before the race.
Taper before the race.
One of the most important aspects of your marathon training is the tapering period, 哪一天被认为是马拉松前的最后21天. During this time, you should run less and rest a lot more by reducing your weekly and long run mileage. This allows you to fully recover from the previous workouts and prepare for the actual marathon. Your individual training schedule will have more specific information on how much you should taper your runs in the final three weeks.
加州大学旧金山分校健康医学专家已经审查了这些信息. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.