Correctly Understand the Four Elements of Improving Running Ability
Running athletes in the level of high and low, in fact, this is a combination of different capabilities created. The so-called comprehensive ability includes many, but in the final analysis is reflected in the speed ability, anaerobic endurance, aerobic endurance, running efficiency, the combination of these four basic abilities.
Speed ability - speed ability is determined by the strength of muscle, rapid response nerve, muscle viscosity coefficient and the coordination of action. Among them, the rapid response ability is almost born, through the day after tomorrow training to improve the possibility is not, but the effective exercise can help you improve the stability of this ability to play in order to show more in the game. Muscle viscosity or friction can be reduced by training, but can not be expected to improve too much. In addition, it is difficult to determine the degree of improvement, generally only by the athlete's feeling.
Anaerobic endurance - muscle in the exercise of oxygen and aerobic two metabolic methods. Anaerobic endurance is the athlete's ability to exercise under anaerobic or hypoxic conditions. Anaerobic endurance exercise more intense exercise, and the body circulation system oxygen supply rate is far from quickly meet the needs of the muscles, so the muscle in the hypoxic environment, high strength, short time (from tens of seconds to a few minutes) fast The ability to mobilize and work with high intensity is very rare and valuable. Anaerobic endurance can be improved through anaerobic training, but it is worth noting that: 13 years old children should not be used, 13-15 year old athletes should be used with caution. This aspect of the problem will be specifically discussed later. To improve the anaerobic endurance training methods: intensity and intermittent times and intermittent time control more careful intermittent run and repeat run.
Oxygen endurance - this is more familiar to everyone. It is the muscle in the relative work intensity is small, there is sufficient oxygen supply under the conditions of muscle movement ability. It is characterized by long muscle movement and relatively stable. So it is more important in the long-distance and marathon projects. Oxygen endurance is the basis of any sport including track and field, and its role is far more than the needs of the game, all athletes training and competition ability to improve and stabilize, as well as training, after the game recovery ability with this Not unrelated. It is recommended that the athletes at the initial stage run for at least 3 to 6 months of basic aerobic endurance training, because the solid endurance base can bring enhanced bones, joints and muscles, so that in the high-intensity speeding practice and running intermittent Training to reduce the possibility of injury. The training methods that can be used are: continuous running and slow intermittent run. "Fatlake" run training method is a good choice.
Run the efficiency - the most can reduce the consumption of unnecessary energy is running the high efficiency of the best interpretation. This is the most profitable item in all running projects, and benefits the athletes throughout the sporting career. Action flexible, limbs swing stretch, ran into the brisk freely, technical action throughout, never tired of running the whole process should be running a high efficiency of the specific embodiment. With this ability not only a significant improvement in athletic performance, it is also athletes health career, sustainable development of the protection of God, because it can also reduce the possibility of sports injuries. Many athletes committed the biggest mistake is the lack of attention to the efficiency of running.
In the long run the efficiency of running is undoubtedly very important, in the sprint in the same irreplaceable, coordinated action to ensure that the highest speed of play, extending the maximum speed of running into the distance. The efficiency of running can be improved through routine, unremitting training, any excess energy waste, every step is minimal, will be the culprit to lose the game.
Speed ability - speed ability is determined by the strength of muscle, rapid response nerve, muscle viscosity coefficient and the coordination of action. Among them, the rapid response ability is almost born, through the day after tomorrow training to improve the possibility is not, but the effective exercise can help you improve the stability of this ability to play in order to show more in the game. Muscle viscosity or friction can be reduced by training, but can not be expected to improve too much. In addition, it is difficult to determine the degree of improvement, generally only by the athlete's feeling.
Anaerobic endurance - muscle in the exercise of oxygen and aerobic two metabolic methods. Anaerobic endurance is the athlete's ability to exercise under anaerobic or hypoxic conditions. Anaerobic endurance exercise more intense exercise, and the body circulation system oxygen supply rate is far from quickly meet the needs of the muscles, so the muscle in the hypoxic environment, high strength, short time (from tens of seconds to a few minutes) fast The ability to mobilize and work with high intensity is very rare and valuable. Anaerobic endurance can be improved through anaerobic training, but it is worth noting that: 13 years old children should not be used, 13-15 year old athletes should be used with caution. This aspect of the problem will be specifically discussed later. To improve the anaerobic endurance training methods: intensity and intermittent times and intermittent time control more careful intermittent run and repeat run.
Oxygen endurance - this is more familiar to everyone. It is the muscle in the relative work intensity is small, there is sufficient oxygen supply under the conditions of muscle movement ability. It is characterized by long muscle movement and relatively stable. So it is more important in the long-distance and marathon projects. Oxygen endurance is the basis of any sport including track and field, and its role is far more than the needs of the game, all athletes training and competition ability to improve and stabilize, as well as training, after the game recovery ability with this Not unrelated. It is recommended that the athletes at the initial stage run for at least 3 to 6 months of basic aerobic endurance training, because the solid endurance base can bring enhanced bones, joints and muscles, so that in the high-intensity speeding practice and running intermittent Training to reduce the possibility of injury. The training methods that can be used are: continuous running and slow intermittent run. "Fatlake" run training method is a good choice.
Run the efficiency - the most can reduce the consumption of unnecessary energy is running the high efficiency of the best interpretation. This is the most profitable item in all running projects, and benefits the athletes throughout the sporting career. Action flexible, limbs swing stretch, ran into the brisk freely, technical action throughout, never tired of running the whole process should be running a high efficiency of the specific embodiment. With this ability not only a significant improvement in athletic performance, it is also athletes health career, sustainable development of the protection of God, because it can also reduce the possibility of sports injuries. Many athletes committed the biggest mistake is the lack of attention to the efficiency of running.
In the long run the efficiency of running is undoubtedly very important, in the sprint in the same irreplaceable, coordinated action to ensure that the highest speed of play, extending the maximum speed of running into the distance. The efficiency of running can be improved through routine, unremitting training, any excess energy waste, every step is minimal, will be the culprit to lose the game.
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