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today we continue to introduce the classic advice of "becoming a faster runner" from a professional coach.
7. It's time to get a look at the lactate threshold. Don't be afraid.
when you really work hard, the lactic acid will be released into the blood. It will make your legs tired and feel heavy. Each runner's own lactate threshold represents the maximum amount of lactic acid in the working muscles that they can handle and clear. This amount can tell you clearly how long you can run without any injury.
so, if you can improve your lactate threshold, you can run faster.
8, start using the lactate threshold to improve your lactate threshold.
before you start doing 1 week training Cifatelaike after 2-4 weeks, tempo run has become 1 times a week to speed training.
Before starting the lactate threshold,
first warm up about 1 miles (about 1.61km), run for 15-25 minutes, and then jogging and relaxing 1 miles (about 1.61km). Most of your speed during running is quite challenging, but it can still be completed, which is about 8 in the range of 1-10, or if you use the heart rate monitor, that is about 85-90% of the maximum heart rate.
this threshold speed "is the speed in which you can produce the maximum amount of lactic acid that the body can remove from the muscles and blood." By taking (or approaching) this speed training, you can clean up the lactic acid more effectively.
9, add a little strength training every week.
strength training not only helps to make you faster and stronger, but also changes the state of your body in the game (that is, running posture). It can minimize the risk of injury. Experts suggest that spend more time to strengthen your legs (hamstring and gluteal muscle, femoral head four) and core muscles.
this does not mean that it takes a lot of time to exercise a lot of weight in the gym. As long as 1-2 times a week, 7 minutes of hand strength training can, of course, can be done at home.
10, give yourself some of the required recovery runs.
after a hard training -- whether you've done a lot of speed training or long-distance running training -- turn a regular plan into a recovery run. These should be the slowest in your week and should be done at a "very comfortable" pace - about 2 or 3 in the range of 1-10. The purpose of these runs is to "be positive, keep the mileage and spend the time on your feet."
11, in addition, have to arrange a few days of rest.
makes it difficult for the runners to sit on the sofa, but your body needs to repair the damaged muscles. Full recovery after training is the only way to get healthier to run faster! And this will only happen.
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