R*****s
发帖数: 41236 | 1 http://www.active.com/triathlon/Articles/10-Training-Rules-for-
看起来和runner的rule差不多 :D
While training a group of triathletes for the Age Group National
Championships in Burlington, Vermont, it quickly became apparent that
seemingly small things make a big difference. Here are 10 key lessons my
athletes learned along the way.
---------------------------------------
Training Rule #1: Listen to your body.
---------------------------------------
Don’t neglect aches or pains; treat them before they become major injuries.
It’s not unusual to start a run workout with some discomfort or pain. If
the pain continues after you have warmed up, however, you should stop the
workout and cool down.
Also, take a couple of days off before attempting the workout again. It’s
much better to take off a couple of days to recover than to be forced to
take off a couple of weeks or months to heal. Some therapies include massage
, hot / cold treatment, foam rolling, Active Release Technique and physical
therapy.
---------------------------------------
Training Rule #2: Warm up and cool down.
---------------------------------------
Take 10 to 15 minutes at the beginning of each workout to collect your
thoughts, focus on the workout and get your body ready to train. At the end
of each workout, take 10 to 15 minutes to cool down and go over what went
well as well as where improvement is needed. If you can’t finish the
workout due to time constraints, cut back the main set but keep the warm up
and cool down.
---------------------------------------
Training Rule #3: Include rest days and or rest periods in your training
plan.
---------------------------------------
Your body needs rest to recover from the challenges of training. Do not
attempt any workouts unless you are properly rested, fueled and hydrated. It
is better to skip a workout and rest than it is to try and complete a
workout when you are fatigued, hungry or dehydrated.
---------------------------------------
Training Rule #4: Change your running shoes.
---------------------------------------
The best running shoes are the shoes that fit your feet the best. They
should be replaced every 400 to 500 miles, and you should only use your
running shoes for run workouts.
---------------------------------------
Training Rule #5: The rest period between intervals is just as important, if
not more important, than the interval.
---------------------------------------
If you notice your interval times exceeding 15 seconds or your form breaking
down, stop the workout. Always finish the workout feeling that you could
complete one more interval.
---------------------------------------
Training Rule #6: Alternate the direction you run around the track.
---------------------------------------
Always running in the same direction on the track can lead to muscle
imbalances. Run clockwise one day and counter clockwise the next. Similarly,
since most roadways slope down from the center line, always running on the
left hand side of the road can lead to muscle imbalances, too.
---------------------------------------
Training Rule #7: Remember the 10 percent rule.
---------------------------------------
Don’t increase your running volume by more than 10 percent per week.
---------------------------------------
Training Rule #8: Include core workouts and yoga in your training routine.
---------------------------------------
These workouts will help you to get strong and correct imbalances that occur
from endurance training.
---------------------------------------
Training Rule #9: Know yourself. Learn what works best for you and stick
with it.
---------------------------------------
Training Rule #10: Take care of yourself.
---------------------------------------
To get fast, you need to train consistently. To train consistently, you need
to be healthy.
Stay healthy. | u*********s
发帖数: 2077 | | p********y
发帖数: 5141 | 3 这是传说中的双簧么。。。
【在 u*********s 的大作中提到】
: dingding~
| u*********s
发帖数: 2077 | 4 本来想说 学习了
【在 p********y 的大作中提到】
: 这是传说中的双簧么。。。
| i*********5
发帖数: 19210 | 5 哈哈哈
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 u*********s 的大作中提到】
: 本来想说 学习了
|
|
