As the saying goes, "endurance" training in winter, "speed" running in summer, and "achievements" in spring and autumn not only reflect the training law of middle and long distance running, but also show that the training objectives and training ideas are different in different training seasons, which is why professional sports teams attach so much importance to "winter training, summer training".
For mass runners, having just experienced the reserve of "winter training" and the experience of competition in the first half of the year, the special endurance will be in an ideal state, which will lay a good foundation for the smooth development of "summer training" high-intensity training mode.
So, how should we grasp the "summer training"?
For long-distance running training and competition, the ideal temperature is 10-15 ℃. If it is not for heavy exercise load training, the temperature of 20-25 degrees Celsius can also withstand. However, if the temperature rises above 30 degrees Celsius, the training quality will be affected whether it is a long-distance endurance class or a short and medium distance interval training.
Because, once the temperature reaches more than 30 degrees Celsius, the heat in the body is not easy to transmit and emit directly, and the core temperature rises. At this time, the muscle contraction ability will decline, sweating more, body dehydration more, easy to appear electrolyte imbalance, manifested as dizziness, muscle weakness or twitching, the nervous system will also appear protective inhibition, training enthusiasm and excitement will decline, and the pace will continue to decline.
If high temperature is accompanied by high humidity, the situation will be worse. Because it is difficult for sweat to evaporate when exercising in a high humidity environment, the efficiency of evaporation and heat dissipation is reduced, which will further increase the sweating volume and dehydration rate and form a vicious circle.
Therefore, we should correctly understand the difference in body feeling between "summer" training and "winter" training, rationally understand that it is normal for the speed of summer training to decline, and be able to adjust the exercise load in time according to your body changes in training.
First of all, the marathon training theory emphasizes the "large exercise load" mode, with the amount of exercise as the basis and the intensity of exercise as the improvement. Based on the above point of view, although continuous high temperature in summer will bring many difficulties to long-distance endurance classes, aerobic endurance training of about 25-30km should be added at least every 2 weeks.
Of course, for long-distance endurance classes in summer, don't care about the pace deliberately. You can choose the morning or evening time to complete the distance. During the training, it is necessary to do a good job of cooling, replenishing water and electrolytes.
Secondly, on the basis of ensuring aerobic endurance, improving "speed endurance" is a concept that should be emphasized in summer training. Generally, the "speed endurance" of marathon runners refers to the specific level of 5000m and 10000m.
Recommended interval training methods for improving 5000m and 10000m: method 1:1000m x 10 times, interval time: 3 points/person; Method 2: 3000 m x 3 times, interval time: 8 points/piece; Method 3: (800 meters x 5 times) x2 group, interval time: 2 points/piece, 10 points/group; Method 4: Mixed oxygen 10 km+3000 m+600 m+300 m, intermittent time: 10 minutes+5 minutes+3 minutes. Timing: systematic training stage, in good competitive condition; Arrangement frequency: once a week.
In addition, summer training should also focus on the arrangement of exercise load and training means. For example, from May to June, for the purpose of accumulating mileage, some 400m speed training should be properly added; In July, for the purpose of improving speed and endurance training, increase the number and load of interval training;
In August, for the purpose of improving marathon specific training, increase the number of mixed oxygen training for 20~25km; In September, improve the quality of 30km long distance training (the pace gradually approaches the race pace), and make preparations for pre race training in advance according to the race time in the second half of the year.
First, avoid heavy exercise load training under high temperature. The temperature above 25 ℃ will affect the training quality of marathon runners. Therefore, professional marathon athletes such as He Jie, Wu Xiangdong, Zhang Deshun and Yang Shaohui will conduct closed training in the relatively cool temperature training bases in Toba, Qinghai and Chenggong, Yunnan in summer.
For mass marathoners, try to choose morning and evening for long-distance endurance training. Of course, whether running in the morning or in the evening, you should avoid running on an empty stomach and eat a few pieces of bread and bananas an hour before training.
Try to choose a running place with relatively safe running environment, good ventilation and convenient water (cooling), and avoid direct sun exposure.
Secondly, always pay attention to water supplement and cooling. Under the influence of high temperature, running in summer is prone to heat cramps, dehydration, heatstroke and heat stroke. Therefore, we should pay attention to supplement water, fruit juice and electrolyte drinks in daily life, and supplement electrolyte drinks in time during and after training.
Sunscreen work shall be done before each training, and cooling work shall be done during training. During the training, once there is physical discomfort, stop the training immediately.
In addition, running in summer consumes a lot of energy, so we should pay special attention to diet and nutrition. It is necessary to ensure adequate intake of meat (mainly beef), seafood (mainly fish and shrimp), chicken, duck, goose, egg, bean products and other high protein foods, as well as milk, yogurt and other dairy products, as well as healthy green food (vegetables and fruits), rice, noodles, and cereals.
In short, the effect of summer training is beyond doubt. But the difficulty of summer training is far greater than that of other seasons. Therefore, in the training, we should not rush for success, the load should be gradual, and the key courses should be carried out according to our ability.
At the same time, in training, we should also dare to find out problems, find out sports weaknesses and strengthen them, so as to promote the overall improvement of comprehensive sports ability, so that we can run more freely and healthily in the competition.