How to use the amount of running horses?

Over 50 kilometers of super horse training, running capacity is not part of the escape. But the amount of running does not mean that silly pile of kilometers on the line. Effectively increase the amount of running to avoid unnecessary pain.

Increase the amount of running

Whether it is road running or cross-country running, whether it is a competition or a personal challenge, there is no better indicator than the total running amount as an indicator of the performance of the Supermarine-class competition.

In the training plan, it is necessary to adhere to a stable total running volume and insist on long-distance running exercises. Although you don't want to overtrain, the best training method for any running race, and especially for horse racing, is to run more.

Regarding the specific figures of the weekly running volume, there is no need to frantically stack kilometers. As long as we can adhere to long-distance running, the weekly running volume can achieve the goal of completing super horses and even achieving personal good results.

Training speed

Before studying the amount of daily training, there is another factor that must be said - speed.

If you have to give advice, then I think how comfortable the body is to run. There are constant downhill slopes in off-road super horses, so you should be able to relax in training. Unless you are participating in a 50km highway supermarathon, the speed of the game is usually slower than training. If your game is more aggressive, you want to challenge yourself, or you are expected to fight for good results, then the speed of the game will naturally be faster than the speed of training.

Make a weekly run

If you only maintain the minimum amount of running, then according to your physical comfort within the range of running, perseverance is also conducive to improving the level.

If your daily run has reached 56-64 km, you can increase your running capacity to 80 km/week during preparation for the Super Horse. Usually this amount will allow you to run comfortably in the race.

If you have a weekly run of 112 kilometers in eight consecutive weeks, then you will have more help in completing and even achieving good results; at the same time, if you can participate in some short-distance races, your Super Horse performance will not be far worse. .

If the weekly run can reach 160 kilometers - in fact only a few super horse runners can reach this level, most of them are already elite members of the sport.

If you are already an experienced runner, for example, have adhered to training as planned for several years, and systematically trained for marathon, then please pay attention to the peak running period during Super Horse training and do not exceed it significantly. Prepare for the peak weekly run during the marathon. In the same way, the other phases of running capacity should be similar to those in marathon training, allowing a little more.

If you are a newcomer to horse racing, such as starting a marathon in the past year, or maintaining a stable running capacity in the past few years and not being injured, you can try to increase the weekly running volume by 16 km from last week and continue until training. Peak period.

In the rest periods of two adjacent training stages (usually 5-6 months for each training period), it is hard to avoid itching. At this time, attempts to blindly increase the running volume implied risks.

The right way is to look at multiple stages of training in a long-term perspective. Even if you are an experienced runner, it is not recommended to increase the running amount between adjacent training sessions by more than 20%.

Give a few chestnuts:

For a person who originally ran 80 kilometers, +20% would reach 96 kilometers;

For people who have a 110-km cycle, +20% will reach 132 kilometers;

Newcomers who run below 60 km per week sometimes increase more.

Anxious for success is one of the mentality that many newcomers and even old birds will stray into. In order to pursue rapid progress, in the adjacent training phase, the weekly running capacity will increase to 15-20 kilometers.

10% principle

Do not advance

Each person's constitution is different after all. Some people increase the amount of weekly running with great difficulty. Others can run more easily without injury. Either way, suddenly increasing the amount of weekly runs is not a good thing, and often physical injuries and tiredness are the result.

Therefore, even senior runners need to constantly remind themselves (or listen to people around them): Do not be aggressive.

Do not look at running in a week or two, relying on a substantial increase in running capacity, and then it is likely to fall into the trough caused by injuries and boredom - this situation will even continue until a few weeks before the game.

Behind the 10% principle

When talking about "increasing the amount of running," you may have heard about the "10 percent rule." What it means is that the increase in weekly running should not exceed 10% of last week. In general, this is a very reliable guiding principle.

However, the principle is not fixed. Some senior runners, after a certain period of rest, will have more weekly running capacity than the previous week's 10% - and their condition is still very good. This also tells us that people who are truly wise are using the ideas behind the principle: gradually increasing their running capacity to a reasonable degree.

Rationally: The 10% principle is a guideline for increasing the amount of running, but it is not a rigid requirement.

The "10%" figure is arbitrary and floating within a small range above and below is fully acceptable and depends on the individual's ability to bear.

The so-called "run week"

In addition, the so-called "Run Week" is not necessarily a natural week, but can also be defined according to your physical condition, but care must be taken to avoid excessive increases in the running of any adjacent cycle.

Hypothesis

Your current weekly run is 60-80 kilometers, if you have a few days off from Monday to Wednesday, and fill 60 kilometers between Thursday and Sunday. Then, in the first three days of the next week, he ran 50 kilometers.

Regardless of how you plan to make arrangements for the rest of the second week, the past seven days have accumulated a total of 110 kilometers - it is likely that you will be overweight, and there is no need to be so aggressive. You can completely reduce the number of planned runs in the next 7 days by 10-15%.

In the super-horse training process, more frequent and longer distances, and often back-to-back long-distance training, must be more than during marathon training.

Set cordon

It is recommended to find an indicator that can reflect the total running time over a longer period of time, such as the floating average of the weekly running volume for three consecutive weeks. This kind of measurement index can not only be used to give early warning of excessive short-term training, and injuries caused thereby, but also can prevent tiredness caused by fatigue.

The 10% principle and the weekly running average are useful tools. However, it must be borne in mind that, no matter how it is measured, the premise for increasing the amount of running is not at the expense of physical and mental health. If you need to spend a few days waiting for an injury and recovery, don't be sorry for the missing days.

If training and work or life trifles are superimposed on one another, you will almost collapse, so please make a reasonable trade-off. Perhaps this adjustment will require a 15-30 km reduction in weekly runs within a week or two. But if such a short-term adjustment will allow your body and mind to get a better rest, reduce stress and gain happiness, it will allow you to benefit in the longer term.

Physical and mental pleasure can make longer-term progress.