How can we regain the running time without running for a long time-sichen

How can we regain the running time without running for a long time? How to regain the running, even the professional athletes, few people can perform 100 percent of the initial training program. For the amateur runners, interrupt training causes all sorts of strange things. The cold weather destroys the running environment, or an unexpected cold makes you unable to travel, or a dull ankle makes you afraid to go out. If you go through a long time without running, how do you regain your running when you come back?  : first of all, please do not try to make up for those lost runs. For most runners, running is the core of training programs. If I had planned to run 500K in 3 months of spring, but one week can not run due to have a fever, should not the week run equally to the rest of the day, or increase in training had decided the rest of the day? The answer is absolutely fixed. Because it disrupts the pace of training. Reasonable training plan should be gradual, and should leave enough recovery time. Taking advantage of the recovery time may increase our ability slightly, but it has little to do with the harm that damage the recovery process of muscle fibers. Because of the lack of practice and frustration, if you really love running, lack of exercise is undoubtedly a negative thing, but remember, this matter is not as serious as you think. It’s not comforting yourself. Although many previous studies have shown that if two weeks without training, the body muscles will be insignificant, weight after a brief decline will rise, but in fact, through training, we lost the very soon back. Of course, this is just for our amateur runners. In the days when you don’t run, you can do some manual strength exercises properly. In the premise of not affecting the body injury, squat, push ups, sit ups can be, in order to maintain the inertia of the body on the movement. How do I recover? If you stop running for 3~5 days, 3 to 5 days of stop running is not terrible, because your leg strength and not how to drop, again run up will not feel uncomfortable. Runner s World suggests that in this case, the first week of recovery should be based on slow training. 30 to 40 minutes of relaxation runs can give us a sense of running. At the weekend, you can try to run a 10K to adjust. In the second week, you can train according to the amount of running before stopping, but the strength should be controlled well. By third weeks, you’ll be able to train with the intensity of the normal training program. If you stop running 6~10 days 6 to 10 days of lack of training, for not elite amateur runners, the impact can not be too big. The strength of the leg does drop a little, but the more important problem is that our body may not be as good as before. Experts recommend jogging and running for the first three days of recovery 【讲堂】长时间不跑 怎样才能重拾跑步? 如何重拾跑步   即便是专业运动员,也很少有人能百分百执行最初制定的训练计划。   对于业余跑者来说,中断训练的原因千奇百怪。   寒冷的天气毁了跑步的环境,或者一场不期而遇的感冒让你无法出行,又或者隐隐作痛的脚踝让你不敢出门。   如果经历了长时间不跑的过程,复出时又要如何重拾跑步呢?    首先,以下情况请务必杜绝   试着弥补那些丢掉的跑量   对于大多数跑者来说,跑量就是制定训练计划的核心标准。   如果我原本计划在春天的三个月里跑500K,可是其中的某一周由于发烧没能跑成,是不是应该把那一周的跑量均摊到剩下的日子里,或者在原本决定休息的日子里增加训练呢?   答案绝对是否定的。因为会打乱训练的节奏。   合理的训练计划应是循序渐进的,也应留下了足够的恢复时间。占用恢复时间增练也许能稍微加强我们的能力,但是与破坏肌纤维恢复过程所带来的坏处相比,这种益处微乎其微。   因为缺练而感到沮丧   如果你真的很爱跑步,缺练无疑是一件消极的事情,但要记住,这件事其实根本没你想得那么严重。   这并非是在自我安慰。尽管此前很多研究都表明,如果两周不练,身体的肌肉会明显有所猥琐,体重在经历了短暂的下跌后会有所回升,但事实上,通过训练,我们所失去的那些很快就能回来。   当然,这样的例子仅仅是针对我们这些业余跑者来说的。   在没能跑步的这段日子里,你可以适当地进行一些徒手的力量练习。在不影响身体伤病的前提下,深蹲、俯卧撑、仰卧起坐都可以,为的是保持身体对运动的惯性。 我该怎么恢复?   如果停跑了3~5天   3到5天的停跑并不可怕,因为你的腿部力量并没有怎么下降,再次跑起来也不会觉得不适应。   《Runner‘s World》杂志建议,这种情况下,恢复跑步的第一周应该以慢节奏的训练为主。30到40分钟的放松跑,能让我们找回跑步的感觉。周末的时候,可以尝试着跑个10K进行调整。   到了第二周,就可以按照停跑前的跑量进行训练了,但强度要控制好。到了第三周,就可以按照正常的训练计划,带强度的训练了。   如果停跑了6~10天   6到10天的缺练,对于并非精英级别的业余跑者来说影响同样不能算很大。腿部的力量的确会有些许下降,但更重要的问题其实是,我们的身体可能会不如之前协调。   专家建议,恢复跑步的前三天要放慢跑,跑量约为原计划的60~70%。三天后,可以适当增加跑量,每天增加10%是个不错的节奏。训练中,可以适当增加一点冲刺跑。   每个人身体的恢复过程都有所不同,因此恢复正常训练所需的时间也差别很大。   你最需要做的,就是实时关注自身的感受。如果觉得能找到原先跑步时的节奏与协调性,就可以重新开始正常强度的训练了。   如果停跑了10~15天   即便是训练量并不算大的跑者,缺跑15天也不是一件小事,恢复的过程可能会长达好几周。   和此前的情况一样,专家建议恢复跑步的前三天要放慢跑,跑量约为原计划的60~70%,三天后再适当增加跑量。增加跑量的过程中,要进行一些快速、慢速间歇跑的练习。   在专家看来,对于这种情况的跑者,少量多次的间歇跑或是法特莱克训练法最为有效。在进行一段时间的训练后,就可以试着用慢速跑计划的跑量。   如果在跑了两天后感觉身体无恙,就可以彻底恢复正常训练啦!   如果停跑15天以上   由于前后两次跑步间隔时间实在太长,专家建议,应该放弃原本的训练计划,重新制定一份强度、跑量更低的计划,重头来过。   训练的方法也很雷同,少跑量的慢跑到间歇跑,再到多跑量的慢跑,再慢慢增加强度与跑量。   当然,专家的建议也只是基于理论,最重要的还是身体的反馈。   如果每次跑完都觉得身体酸痛到难以忍受,无论这样的训练计划看上去有多合理,都是不适合自己的。(上海跑步者)相关的主题文章: