What kind of training do middle-distance runners need?

With the rapid development of middle and long-distance running, the competitive level of athletes is getting higher and higher. Middle and long-distance running events have gradually become a typical physical fitness event that combines periodic speed, speed strength, speed endurance and technology. Its outstanding feature is high

The special ability of "speed" continuous running reflects the speed strength and speed endurance level of middle and long-distance runners.

The special speed, speed strength and speed endurance of middle and long-distance runners are the comprehensive training effect of the overall coordinated development of various sports factors between athletes and special competitions.

Since speed power has the comprehensive characteristics of speed and strength, for middle and long-distance running events, one of the decisive factors that determine the performance of special sports is speed power.

Therefore, to achieve good sports performance, speed and strength training is the key.

Characteristics of Speed ??Strength Training Speed ??strength is an important component of strength quality and refers to the ability of the neuromuscular system to mobilize its functional potential to demonstrate maximum strength in the shortest time.

It is a special manifestation of strength quality that combines muscle contraction force and contraction speed, and has the comprehensive characteristics of speed and strength.

Precisely because of its particularity and comprehensiveness.

Therefore, when conducting speed strength training for middle and long-distance running, this special strength quality should be combined with the characteristics of the event.

Speed ??strength training plays a significant role in promoting the cardiovascular endurance, muscular endurance and technical level of middle and long-distance runners.

Through the observation of some major events, it is not difficult to find that the winners of middle and long-distance running competitions can often maintain a certain running speed in the final sprint stage of the competition, and use leading tactics to carry out fast and advantageous sprints.

This requires athletes to have extraordinary aerobic exercise ability, and the acquisition of this extraordinary aerobic exercise ability is closely related to various speed strength training methods.

Therefore, one of the main factors that determines the performance of middle and long-distance running is speed and strength.

The main methods and means of speed and strength training. Dr. Joe Vigil, an American middle-distance running coach, tested the physical fitness of many middle-distance runners and showed that: 800-1500m runners have excellent leg strength and good muscle endurance. Those who run above 5000m

Athletes have good strength and ideal muscular endurance.

For middle and long-distance running events, the main factors that determine the performance of specific sports are speed strength, speed and speed endurance levels.

Speed ??endurance is the foundation, speed is the core, speed strength and strength endurance are the guarantees.

It emphasizes aerobic and anaerobic mixed training after aerobic metabolism training, and finally high-intensity speed strength training based on ATP-CP and anaerobic glycolysis metabolism to comprehensively improve the supply capacity of various systems of athletes in training and competition.

, improving energy output and athletes' speed and strength ability under fatigue is the mainstream of today's middle and long-distance running training.

The following exercise methods are of great benefit to improving performance: 1. Main training methods (1) Continuous training method Continuous running training has been proven to promote the increase in heart volume and capacity, effectively improve athletes' aerobic metabolism, and improve breathing and circulation.

System functions and methods to improve anaerobic metabolic capacity.

There are usually two types of continuous running.

The first type: fast continuous running, usually lasting 45 minutes to 1 hour, with the heart rate controlled at 160 to 175 beats/min.

This method can not only develop specialized aerobic metabolism, but also improve the aerobic/anaerobic mixed energy supply capacity, which is an important means of training for middle-distance endurance running.

The second type: continuous running at constant acceleration, usually lasting 1 to 1.5 hours. The heart rate is 145 to 160 beats/min at the beginning. As the speed increases and the body adapts, the heart rate gradually reaches 165 to 180 beats/min.

This method not only helps the body's adaptation process, but also enables athletes to bear the optimal exercise load, develops the final sprint ability of middle and long-distance running, and is also the main method of speed and strength training.

⑵ Repeated training method The repeated training method is not controlled by the interval time, but requires high speed and a slightly longer distance. The next exercise is carried out according to the athlete's physical recovery.

This approach helps to improve the quality of the training load and the organism's ability to tolerate lactic acid accumulation.

When repeating training runs, the sections generally used are: mid-range running between 200 meters and 400 meters, 6 to 8 groups; long-distance running between 600 and 800 meters, 6 to 10 groups.

The interval time is controlled at about 6 minutes. Generally, when the heart rate returns to 110 to 120 beats/minute, the next exercise begins.

During the interval, it is recommended that the athlete's heart rate return to 110 to 120 beats/min before the next exercise.

This method allows athletes to withstand maximum exercise loads, thereby improving speed strength and speed endurance capabilities.

⑶Interval training method The interval training method is composed of five factors: running distance, speed, number of times, interval time and interval method.

When using interval running training, the running speed and interval time should be strictly controlled. The speed, distance and interval time should be determined according to the actual situation, and should be completed as specified as possible to improve the athlete's final sprint ability.

During interval running training, the sections generally used are: mid-range running between 100 and 400 meters, 6 to 8 groups; long-distance running between 600 and 1,000 meters, 4 to 6 groups.