Master these five points, you will not be so tired when you run.
For runners, running is a kind of enjoyment, marathon is a painful and happy sublimation, but sometimes, we often have fatigue, for example, a certain stage always feels unhappy; or a period always feels tired Can't run.
Tired, it is the main reason why many people are difficult to keep running and marathon. Today, the marathon assistants will explain why the runners are "tired", at what time they will be "tired" and how to solve this "tiredness" well.
The fatigue in running is mainly divided into three types, one is mental fatigue, the other is training fatigue, and the other is fatigue caused by diet, biological clock and so on.
Usually, mental fatigue accounts for the largest proportion of ordinary runners.
For example, first-time runners are often very excited when they start running. They insist on running for a week or a month. Some people who want to lose weight don’t have the slightest change in weight, so they don’t have any interest and continue to run. This also creates a vicious circle. The more you run, the more tired you are, the more you can't reduce the fat.
For example, runners who pursue marathon scores, especially amateur runners, often do not systematically train because they are busy at work, repeat the same training every day, such as running a 10km aerobic run for 1 month, the same distance, the same The speed, the same venue, day after day, until the game comes, ran out of the worst scores in history. At this time, the negative emotions of self-destruction are easy to accumulate. If the training method is not adjusted, it will follow. Lose interest in the marathon and then give up.
Another type of fatigue is overtraining fatigue, and many people who are now pursuing marathon results will feel so tired.
For example, there are a lot of people who are beginners who learn to run the Great God's monthly run volume of more than 600 kilometers. If the talent is good and the age is light, it may last for a while, but it is likely to be a long-term fatigue state, such as in a field. Before the marathon, the crazy increase in the amount of running, it is likely that the game cycle can not be restored, and the final results will not be satisfactory.
For example, before the 2017 Shijiazhuang Marathon, Xiaobian trained for 30 consecutive days and 30 kilometers, and the average pace was within 4 minutes and 30 seconds. As a result, my Shijiazhuang marathon did not recover. After 10 kilometers, I retired. The following week, I actively adjusted and stopped training for the big run. The Qingdao Marathon was very easy and won the domestic championship.
Therefore, for the runners who pursue hard work and training, the main reason for fatigue is caused by insufficient recovery. For example, like the runner of Quan Ma 221, Zhen Zhenhua, sleeping 12 hours a day is the magic weapon for his victory. There is no good grade for a good break.
There is also a very common fatigue (diet, biological clock), but it is not easily noticed by the runners.
Diet style and intake of nutrients greatly limit the athletic ability of the public runners. Some people love to eat, and a meal is almost inseparable from meat. Some people love vegetarian food, and they are radish cabbage all year round.
Any extreme eating style will cause imbalance of body function. If you eat too much meat, it will cause digestive burden on the stomach. If you have too much body oil, it will be difficult to maintain long-term running. If you don't eat meat, it will cause insufficient strength. Insufficient soy products, some people will feel dizzy from time to time, and they are weak.
For example, Xiao Bian is a person who loves to eat meat, so many people ask me: "Running so many marathons, and the whole horse 2 hours and 36 minutes, you can still maintain muscles is not easy." In fact, I mainly maintain muscle I just loved to eat meat. I also ran away because of too much meat. For example, last year’s Lanzhou Marathon, I ate a plate of lamb and a plate of sweet and sour pork on the night before the game. I ran all the time the next day. Finally, I walked through the completion.
In addition to improper diet (too much meat, too greasy, too much...) can lead to fatigue, lifestyle habits can also cause fatigue.
For example, drinking too much, eating barbecue without degree, too high frequency of day and night will lead to fatigue.
There is also a better topic for morning run and night run. The previous discussions are all from the perspective of health and safety. Today, we talk about the difference between the two.
If you run frequently, runners who often try morning and night runs should find that the morning run is generally not as good as the night run. In the morning, they usually run very slowly, and at night they are full of energy and can easily run out. Speed, why is this?
Because people just woke up, all aspects of the body have not been mobilized, the muscles of the morning are very sticky, so it takes a very long warm-up time to fully activate the body.
At night, after a day of activities, all aspects of the body's functions have been activated in the evening, so that the state is very good.
So don't feel that you are tired in the morning and you are tired. After jogging and warming up, you may find yourself stronger.
Five solutions to fatigue
1 change ideas + cross training to enhance flexibility
In addition, proper flexibility is also the main way to get rid of fatigue. When your legs are more open, when you run more easily, you can run more easily, and your mental fatigue will naturally be lifted.
2 self-disciplined living habits
In general, the difference in the efficiency of runner recovery time and progress is determined by the genes, age (the slower the recovery is, the slower the recovery), the history of training, the gender (the slower recovery of women than men), and the regularity of life.
Diet, sleep time and quality, and various life stresses all affect recovery time, and good sleep is the best way to ensure recovery as soon as possible.
So, whether you are a workaholic or a student party, whether it is a man or a woman, a self-disciplined lifestyle and a good night's sleep are the main ways to get your body back as quickly as possible.
3 difficult and easy to alternate training principles
For training, if you have an intensity training today, it can cause immediate fatigue, tissue damage, water shortage and glycogen depletion. Depending on the level of the runner, it usually takes 2 to 10 days to fully recover.
After each fatigue, you will adapt to higher level training, so in order to gradually improve yourself, you need to find a balance between training and recovery. Scientifically speaking, this is called “over-compensation”, that is, training is to provide stimulation to the body to reach a higher level, and recovery is the means to adapt and promote the body. Therefore, only if you recover well, can you run well.
Training intensity, length of time and cycle will affect the body's fatigue. Gene levels, fat burning capacity, changes in capillaries, and improvement in bodily functions are the result of day-to-day endurance training.
Everything needs strength and weakness, relaxation and longevity, and running is no exception. The combination of strength and weakness can not only get rid of your physical fatigue, but also get rid of mental fatigue to a certain extent.
The advantages of strong and weak match:
A. Avoid glycogen depletion: running the same intensity for two consecutive days can lead to a risk of glycogen depletion in the body;
B. Preventing disease: Proper training will make the immune system stronger and stronger. Many studies have found that the rate of 20 to 50 minutes of exercise per day is lower than that of sedentary people. However, after high-intensity training, the immune system is inhibited, and it is easy to contract the disease. Therefore, after the intensity runs, you must relax and run to relieve fatigue;
C. Reduce the effects of muscle soreness.
4 monitor body data
The definition of overtraining: that is, in a relatively long period of time, the training load is combined with other life pressures, exceeding the ability of the body to recover and actively adapt. For example, the level of exercise for one month is extremely poor. Short-term fatigue after intensity training is not overtraining.
The best way to avoid overtraining is to monitor your body data in real time.
A. Weight: The body weight is measured at fixed times every day. If the weight loss for several consecutive days is usually a lack of water, if it lasts for several weeks, it may be due to insufficient calorie intake, perhaps because of overtraining.
B. Heart rate in the morning: The heart rate data that wakes up every day is the best presentation of the state. If the heart rate is 5 times more than usual, it is very likely that the body has not recovered.
C. Temperature environment: The running pressure in summer is greater than that in winter, especially in hot weather. It is very easy to dehydrate, and adjust your training plan according to the daily weather conditions.
D. Sleep time and quality: A day's sleep time does not cause too much impact on the body, but prolonged sleep is likely to cause extreme fatigue.
E. Balanced diet: Is it reasonable to assess your diet every day, and do you eat and drink because of hunger?
F. Heart rate at standard pace: It is possible that runners often find that their heart rate varies greatly at the same pace. For example, at the same 5 speeds, the heart rate is 7 more than usual, which means no Recovered in the last training.
5 ultimate recovery skills: hot and cold alternate + massage
In addition to balance training and diet science, there are many recovery methods that professionals like, one is hot and cold alternating therapy, and the other is massage.
In addition to 12 hours of sleep a day, Zhen Zhenhua often uses alternating hot and cold methods to recover.
The hot and cold alternation therapy originated from the group competition, preferably within 20 minutes after running. It includes repeatedly invading the body into hot water and cold water, usually using bathtubs, barrels and other equipment.
The hot water temperature is about 35 degrees Celsius, and the cold water is about 10 to 16 degrees Celsius. It may be dangerous if it is too hot or too cold.