j**h 发帖数: 1230 | 1 版上大牛们多次强调180步频的最佳running economy.请问无论比赛/训练/身高/体重/
腿脚/距离长短都是如此吗?
我今天easy run时想起这件事,自测一下,步频只有接近170--那就意味着每分钟比最佳
少跑十步.试着增加cadence至180,结果pace从9:30涨到9甚至8:30,但呼吸速度也明显增
加,由平稳到有点喘,勉强还算conversational pace吧.
问题:
1. 180好像比我的'自然'步频快了些,需要push,能否在FM/long run中坚持到底而不
crash at end?可以通过training来达到吗?
2. 速度为步频步幅之积,也直接与心率相关.跑不同pace时,比如说tempo vs. easy,因
为目标心率/步频/速度都是已定常量,那么步幅也就被决定了?换言之,跑快跑慢都要调
整步幅来实现吗? | b*******e 发帖数: 1150 | 2
I think you just need to get used to the high cadence, it can be applied to
any runs, easy, tempo and long run, once you get used to it, it will not
demand more effort.. I practise this 180 cadence when I am doing easy runs
for several times, and now I feel very comfortable with it.
right, you just adjust the 步幅 for different runs. last time that coach Li
said his 步幅 for 400m is about 2.25, so he can literally finish 400m in 1
min with 180 cadence.
【在 j**h 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 版上大牛们多次强调180步频的最佳running economy.请问无论比赛/训练/身高/体重/ : 腿脚/距离长短都是如此吗? : 我今天easy run时想起这件事,自测一下,步频只有接近170--那就意味着每分钟比最佳 : 少跑十步.试着增加cadence至180,结果pace从9:30涨到9甚至8:30,但呼吸速度也明显增 : 加,由平稳到有点喘,勉强还算conversational pace吧. : 问题: : 1. 180好像比我的'自然'步频快了些,需要push,能否在FM/long run中坚持到底而不 : crash at end?可以通过training来达到吗? : 2. 速度为步频步幅之积,也直接与心率相关.跑不同pace时,比如说tempo vs. easy,因 : 为目标心率/步频/速度都是已定常量,那么步幅也就被决定了?换言之,跑快跑慢都要调
| r********r 发帖数: 2912 | 3 改变一下呼吸的节奏,每次呼吸的时候多跑几步,比如从2-2改成3-2或者3-3,呼吸就
不会有那么大的负担了
【在 j**h 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 版上大牛们多次强调180步频的最佳running economy.请问无论比赛/训练/身高/体重/ : 腿脚/距离长短都是如此吗? : 我今天easy run时想起这件事,自测一下,步频只有接近170--那就意味着每分钟比最佳 : 少跑十步.试着增加cadence至180,结果pace从9:30涨到9甚至8:30,但呼吸速度也明显增 : 加,由平稳到有点喘,勉强还算conversational pace吧. : 问题: : 1. 180好像比我的'自然'步频快了些,需要push,能否在FM/long run中坚持到底而不 : crash at end?可以通过training来达到吗? : 2. 速度为步频步幅之积,也直接与心率相关.跑不同pace时,比如说tempo vs. easy,因 : 为目标心率/步频/速度都是已定常量,那么步幅也就被决定了?换言之,跑快跑慢都要调
| f*******d 发帖数: 12693 | 4 2-2其实挺自然的,可能我肺活量小,所以被迫2-2.
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 改变一下呼吸的节奏,每次呼吸的时候多跑几步,比如从2-2改成3-2或者3-3,呼吸就 : 不会有那么大的负担了
| w****1 发帖数: 4931 | 5 I think you are not breathing as deeply as you could. Your breathing
possibly also limited your speed over shorter distances such as 5K. I mean,
if you need to breathe 2-2 in easy runs, how fast would you breathe in a 5K
race?
【在 f*******d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 2-2其实挺自然的,可能我肺活量小,所以被迫2-2.
| d****i 发帖数: 4354 | 6 3k-5k这种速度的跑就是需要尽量的使劲呼吸,所以也会增强肺活量,VO2Max也会提高。
【在 f*******d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 2-2其实挺自然的,可能我肺活量小,所以被迫2-2.
| f*******d 发帖数: 12693 | 7 还是2-2,我确实不会呼吸。
我每一笔都呼或者吸一下,如果3-3的话速度稍微快一点,比方超过9分pace我就会觉得
第三步吸不进去了。
,
5K
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I think you are not breathing as deeply as you could. Your breathing : possibly also limited your speed over shorter distances such as 5K. I mean, : if you need to breathe 2-2 in easy runs, how fast would you breathe in a 5K : race?
| c*********n 发帖数: 2120 | 8 I also do not know how to breathe...
Just start to practice 4-4 this morning on treadmill, which was very easy to
forget unless I totally focused on the breathe. But it did feel easier than
before, although it can be because of the cool temperature in the gym...
【在 f*******d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 还是2-2,我确实不会呼吸。 : 我每一笔都呼或者吸一下,如果3-3的话速度稍微快一点,比方超过9分pace我就会觉得 : 第三步吸不进去了。 : : , : 5K
| b***i 发帖数: 10018 | 9 easy pace可以试试腹式呼吸
to
than
【在 c*********n 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I also do not know how to breathe... : Just start to practice 4-4 this morning on treadmill, which was very easy to : forget unless I totally focused on the breathe. But it did feel easier than : before, although it can be because of the cool temperature in the gym...
| m******g 发帖数: 516 | 10 Is 192 too many? That's mine on or above my MP pace before getting really
tired. |
|