Correctly recognize the four elements that improve your running ability

The level of players in running sports is high or low, in fact, this is the result of different capabilities. The so-called comprehensive capabilities include many, but in the end it is reflected in the speed capability, anaerobic endurance, aerobic endurance, running efficiency, the combination of these four basic capabilities.

Velocity ability - speed capability is determined by the strength of muscles, fast-response nerves, the size of the muscle viscosity coefficient, and the coordination of movements. Among them, the quick response ability is almost natural, and it is unlikely that it will be improved through training. However, effective practice can help you to improve the stability of this ability to show in more competitions. Muscle stickiness or friction can be reduced through training, but it cannot be expected to improve too much. In addition, it is difficult to determine the degree of improvement, generally only by the feeling of the athlete.

Anaerobic Endurance - Muscles have both anaerobic and aerobic metabolism during exercise. Anaerobic endurance is the athlete's ability to exercise under anaerobic or anoxic conditions. When anaerobic endurance exercise is intense, and the oxygen supply rate of the body's circulatory system is far from satisfying muscle requirements quickly, the muscles are fast in high-intensity, short-term (from dozens of seconds to several minutes) in an oxygen-deficient environment. The ability to mobilize and work hard is very rare and valuable. Anaerobic endurance can be improved through anaerobic training, but it is worth noting that young children before the age of 13 should not be adopted, and 13-15 year-old athletes should be used with caution. This issue will be discussed in detail later. The training methods for improving anaerobic endurance are: intensity and intermittent times, and intermittent time control are more closely related to intermittent running and repeated running.

Aerobic endurance - this is everyone's familiar. It is the muscle's ability to exercise under relatively low working intensity and with sufficient oxygen supply. It is characterized by long and stable muscle movement. Therefore, it is even more important in long-distance running and marathon projects. Aerobic endurance is the basis of any sports event including track and field. Its role far exceeds the needs of the competition. The ability of all athletes to improve and stabilize their ability to train and compete, and their ability to recover after training and competition are all It does not matter. It is recommended that athletes at the beginning stage should have at least 3 to 6 months of basic aerobic endurance training, because a solid foundation of endurance can bring about enhanced bones, joints, and muscles, resulting in intermittent running at high intensity of speeding and running. Reduce the possibility of injury during training. The training methods that can be used are: continuous running and slow intermittent running. The "Fatlake" training method is a good choice.

The efficiency of running - the one that can reduce unnecessary energy consumption is the best interpretation of high efficiency. This is the most profitable of all running projects to improve their performance, and it benefits from the athlete's entire athletic career. Flexible movements, swinging limbs, running into light and easy movements, technical movements, and effortless running are all examples of high efficiency. With this ability, not only is the performance of the sport greatly improved, it is also a protectionist for the healthy and sustainable development of the athlete's sports career, because it can also reduce the possibility of sports injuries. The biggest mistake that many athletes make is the lack of attention to running efficiency.

The efficiency of running in a long-distance race is undoubtedly very important. In the sprint, it is equally irreplaceable. The coordination of movement guarantees the maximum speed and extends the running distance at the highest speed. The efficiency of running can be improved through daily, persevering training. Any extra energy waste, even if it is minimal at each step, will be the main culprit of losing the game.