适当的长途跑步训练

“长途跑步”没有设置定义。对于一些人来说，它可能意味着半马拉松比赛。对于别人来说，它可能意味着一个超级马拉松比总计50公里或更多。

无论它对你意味着什么，长途跑步训练需要时间和精力。运行很长，这只是培训的开始。

Adding other elements to your training, such as weight lifting or short sprints, can help boost your performance. A January 2018 meta-analysis published in theInternational Journal of Sports Physiology and Performancefound thatstrength trainingmade long-distance runners faster.

研究人员发现，实力培训，特别是与运行时间更快。这意味着您不需要专注于建立肌肉，尽可能地关注举重重量。另一个重要的发现是，无论经验水平如何，抵抗培训都有助于，因此初学者和高级赛跑者都可以获得利益。

Sprint training, such as running up hills or running sprint distances on a track, is also associated with faster long-distance times. A small study published in the中国力量与调理研究in April 2019 reviewed the training regime of 85 elite male runners and compared their results.

Researchers have found that the most important factors separating the top runners from those who lagged behind were total distance, easy runs, tempo runs and short-interval training. That means you need to focus on the total amount of miles you are running, how much easy recovery running you do, how you mix up fast and slow runs and how you train with explosive sprint workouts.

据说，长途运行仍然是您培训的组成部分。当您将培训计划组合使用时，您只需使用力量培训和更短的运行，或短跑，或冲刺。

设计适当的培训计划不仅仅是尽可能快地运行。您的培训计划的另一个目标应受到伤害预防。根据这一点澳大利亚体育委员会那about 70 percent of runners suffer from an injury during any 12-month period. Of that 70 percent, 42 percent of the injuries affect the knee.

大多数伤害者将受到过度使用造成的。一个正确设计的培训计划可以帮助您避免通过缓慢构建距离而过度使用。只要您在大竞赛之前没有拖延，您应该能够通过平衡您的长途运行来降低伤害风险，并使用力量培训和短期。

跑步a marathon is a common goal for long-distance runners, which makes it a good example of training program design. An article from the波士顿田径协会outlines a 20-week marathon training program that requires you to train four days per week.

该计划用四个不同的训练块制定。它从一个为期三周的准备阶段，让你准备好训练来了。然后你搬进了一个六周的半马拉松阶段，让你准备好运行13英里。

之后，你会经历九周的马拉松阶段，你逐渐增加你的里程。这是一个为期两周的逐渐变细阶段，让您在比赛前恢复。在逐渐变细阶段，您将大大减少您正在运行的里程数，实际上可以提升你的马拉松表演并降低伤害的风险。

有更多的时间来训练,你可以更加缓慢crease the intensity of your workouts. However, if you're short on time, your training has to be condensed. A 16-week long-distance running plan for beginners from theNational Strength and Conditioning Association涉及每周进行四到五天的运行培训，这不包括力量训练训练。

每周包括周一的休息日，因为周日是最长的训练日。该计划是以这种方式建立，因为马拉松常在星期天举行，周一你需要休息日，从您的长期运行中恢复。

Read More:如何为您的第一个马拉松训练，仍然享受跑步

在国家实力和调理协会培训计划中，您将开始前七周，一周早些时候，有一天的跑步和山丘冲刺有一天，总计5英里。

In weeks eight through 11, you'll do three days of shorter runs, one day with a short run and hill sprints and 12 miles on your Sunday run. Weeks 12 to 15 have three shorter runs, one day with mile-run repeats and a 20-mile run on Sunday.

马拉松比赛前一周分别在周二和周四营运4-和3英里。这是比波士顿竞技协会计划更短的逐渐变细阶段，这可能是由于分配的培训时间较短。

力量训练是许多跑步者丢失的谜题。到本周末，您可能会被您正在做的所有跑步疲惫。激励自己恢复健身房可能很困难，以获得更多锻炼。如果您愿意将工作纳入，实力培训可以帮助您的长途跑步。

当您开始强度培训常规时，您不需要覆盖。两到三天的重量举重应该是充足的，特别是如果你是这种类型的运动。每个会话都可以是具有低体，上体和核心练习的全身锻炼。一篇文章美国举行议会包括五个可以帮助跑步者的练习。

健康experts recommend the plank for core stability, the single-leg deadlift for hamstring strength, the goblet squat for leg strength, the lateral lunge for inner thigh and outer-hip strength and the TRX row for upper back strength.

2016年8月审查发表于此中国力量与调理研究发现将力量训练与Plyometrics相结合帮助了长途跑步者。这项研究看着培训协议，使用40％至70％的用户one-rep Max进行体重训练练习。这被认为是低到中强度。

In each strength training workout, there were two to four lower-body exercises performed. There were also about 200 jumps as part of a plyometric workout, and five to 10 short sprints. The workouts were performed two to three times per week.

It's important to note that these runners were experienced and participated in running competitions. Ifyou're a beginner，您可能希望只有一天的力量和拼凑训练的一天。从那里，你可以逐渐积聚，因为你更习惯这种类型的培训。

Read More:参加比赛的培训？这是在哪里开始

长途跑步在您的身体上耗尽并要求您的身体苛刻，这意味着除了锻炼外，您必须考虑恢复和营养。水合是这项运动的一个重要方面。

If you're dehydrated during your run, it candecrease your performance并使您更大的疲惫或热风风险。全天，即使您没有运行，您也应该饮用液体以准备培训。水运作良好，但你也可能有运动饮料。

During your run, you can sip on a sports drink to replenish carbohydrates and electrolytes like sodium and potassium. To see if you're drinking enough during training, weigh yourself before and after. If you lose more than百分之两你的体重通过汗水，你可能不会喝足够的液体。

To fight dehydration, consume10 to 15 ounces在跑步期间每20到30分钟每20到30分钟。对于每磅体重丢失，完成培训时喝一品脱液体。

如果您正在运行超过一小时，小吃也会有所帮助。一到两小时的运动，30克碳水化合物are recommended to replenish your body's energy stores. For runs lasting two to three hours, aim for about 60 grams of carbs. During runs lasting more than two hours and a half, you can consume 90 grams of carbohydrates.

These carbs can come from sources like sports gels, sports drinks or snack bars. Try a few options to see what works best for your stomach during training.

对于长途跑步训练，鞋类可以发挥重要作用。这种类型的活动需要足够的鞋类。否则，它可能会导致伤害。

当你买一双新的跑步鞋时，在一天结束时购买它们。那是你的脚最大的时候。

跑步比你可能期望的速度快。如果您每周跑到最多10英里，则应每九到12个月更换鞋子。更换鞋子确保您有足够的缓冲来吸收跑步的冲击力。

极简主义鞋类是可能或可能不帮助你的跑步鞋的相对较新的趋势。这些类型的鞋子提供比正常跑鞋更少的缓冲。他们中的许多人都有一个较小的鞋跟，这让你的脚在地上落地时更平坦。

如果您正在考虑最低次鞋，请确保您缩减培训。您的肌肉，肌腱，韧带和骨骼会有更多的压力。根据2017年1月发布的一项小型研究美国运动医学杂志那athletes with minimalist shoes are more likely to experience pain while running.

研究人员已经注意到，每周跑35公里的受试者的受伤发生率显着更多。另一个因素是体重。重量超过71.4公斤的跑步者更有可能遭受伤害，而佩戴最小舞者的鞋子与他们的较轻的同行相比。