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当你40岁以后,如何调整跑步。。。

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发表于 2010-2-2 12:59 | 显示全部楼层 |阅读模式
How to adjust your running when you are 40s or beyond!(当你40岁以后,如何调整跑步。。。)

As running won’t get easier as you get older, but training adjustments will keep you running strongly in your 40s, 50s, and beyond:                                                      

Lengthen your warm-up. When you were younger, you probably were able to skip warming up without suffering negative consequences. Don't even think about such rebellious behavior at 40-plus. Over the years your connective tissue has gotten stiffer. Without a proper warmup, that tissue won't function as well, making small tears more likely.

Start every workout with some fast walking, then progress to very slow running. Don't allow yourself to speed up to your normal pace until 10 minutes into your workout.

Do the minimum. Practice the minimum amount of training needed to reap maximum results. For instance, try cutting out one workout a week and see what happens. You'll probably find that working out slightly less will not only reduce injuries, but may even boost your performance as well.

Practice simple division. Long runs may take a toll on your leg muscles. If you still want to put in the miles but don't want to suffer the consequences, split your long run into two segments--one in the morning and one at night.

Make your easy days easier. If you run more than three days a week, make sure to alternate hard and easy days. The day after a long run, hill work or a speed session, run extremely easy. Keep the length of your workout short and run as slowly as possible.

Run in a pool. Water running allows you to burn calories and strengthen leg muscles while eliminating the impact that can lead to injuries. If your body complains when you run more than three days a week, use pool running on your alternate days.

Switch to walking. If you've run continuously from start to finish during your workouts, try inserting 1-minute walking breaks for every 5 minutes of running. The walking gives you the chance to use different muscles and lower your body temperature, both of which allow you to run longer without getting tired.

Back off early. As you age, your body needs more time to recover from strenuous exercise. At the first sign of trouble--dead legs, lingering aches, exhaustion--hold yourself to only three runs a week, cut your mileage in half and keep your workout intensity to a minimum for two weeks. The sooner you back off, the sooner your legs will rebound.

Inspiration guaranteed
comparing your race times to those you recorded when you were younger and faster can be frustrating. So don't do it. Instead, try one of the following midlife motivators:


Focus on distance, not speed. Aim for a "prediction best", instead of trying to run your fastest race ever, try to run as close to your predicted finishing time as you can.

Attempt something different. Whether it's a trail run, hill climb, midnight run, biathlon or road relay, a new event means a new personal best.

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发表于 2010-2-2 14:10 | 显示全部楼层
初中文化,看不懂说个啥,有好心人帮忙给翻译中不?
发表于 2010-2-2 14:25 | 显示全部楼层
小学文化,看不懂说个啥,有好心人帮忙给翻译中不?
发表于 2010-2-2 14:48 | 显示全部楼层
我很快也奔4了,先学习了,谢谢楼主. 尝试翻译,如有不对,请高手指正,以免误人误己.

当你40岁以后,如何调整跑步

跑步不会随着年龄的增长变得更加容易,但调整训练方法的将帮助40岁,50岁,及以后的你跑得更强壮:

延长你的热身。当你年轻,你也许能够跳过热身而不必承受不良后果。40岁后,千万不要去想这种叛逆的行为。多年来,您的结缔组织日益坚硬。没有合适的热身活动,结缔组织将无法正常作用,甚至更容易撕裂受伤。

每次训练从快速步行开始,然后发展到十分缓慢的跑步。直到把你的锻炼开始10分钟后,才进入您的正常速度。

你的最低训练量。尝试用最低的训练量获得最大成果。例如,尝试在一个星期里减少一个训练项目,看看会发生什么。您可能会发现,训练量略少,不仅仅可减少伤害,更加会提高你的表现。

尝试把一个训练分成几块。长距离可能会令你的腿部肌肉受伤。如果您仍然希望有足够的里程累积,但是不希望受到的后果,尝试把目标里程分为两次跑,早晨一次和晚上一次。

使你自己更好过一些。如果您每周跑步超过3天,一定保持训练的难易交替。在经过长距离,跑山或加速跑之后,第二天采用放松跑。第二天保证锻炼时间不要长,并尽可能跑得缓慢,。

在一个游泳池里跑步。在水中跑步可以燃烧热量和加强腿部肌肉,同时消除了可能导致受伤的影响。如果你的身体对每周训练超过3天有反应,在您的交叉训练日里使用水中跑步训练方法。

切换到步行。如果你从开始到结束连续跑步,在你的训练,尝试跑步每5分钟时间插入1分钟步行。步行的让你有机会使用不同的肌肉和体温降低,两者都允许你在跑得更远同时不易感到疲倦。

及早减量。随着你的年龄增加,你的身体需要更多的时间来从剧烈运动中恢复。在麻烦的迹象一出现时,如:腿抬不动,挥之不去的疼痛,力气用尽等等,减少跑量到每星期最多三次,削减一半的里程,尝试连续两个星期的低强度锻炼。越早减量,你的腿会越早反弹。

自我激励
与比你年轻的人去比较你的比赛完成时间或者速度会相当令人沮丧。所以,不要这么做。相反,请尝试以下中年人的自我动力:

专注于距离,而不是速度。瞄准“可预测的最佳目标”,而不是试图跑出自己有史以来的最快圈速,尝试跑到接近你预计完成时间就可以了。

尝试不同的东西。不管是越野跑,爬山,夜跑,两项铁人或公路接力,一个新的尝试意味着新的个人最好成绩。

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发表于 2010-2-2 15:12 | 显示全部楼层
俺40那会儿不跑步,没法试了。

年龄增大后,爆发力速度下降,但是耐力还是可以通过训练来达到很好的境界的,所以得多跑长距离。
发表于 2010-2-2 16:14 | 显示全部楼层
学习ING,谢谢
发表于 2010-2-2 16:14 | 显示全部楼层
4# 汤力水
多谢!
发表于 2010-2-2 22:21 | 显示全部楼层
汉化版的看懂了
发表于 2010-2-3 18:14 | 显示全部楼层
收藏,到40时拿出来,好好看,哈哈
发表于 2010-2-3 20:19 | 显示全部楼层
It's not always easy to think about the aging aspect.
But I will keep running till 70s or something.

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