Older runner running attention to what

What does ageing runners pay attention to when running? With age, will affect runners' pace or pace? First, the pace will not decrease with age, but the pace of reduction will be very obvious. There are three main reasons for the reduction in stride size: the decrease in muscle mass, the decrease in flexibility of the hips, knees and ankles, and the decrease in the efficiency of the nervous system. Older runners will need to increase their stride rate to accommodate the shortening of pace, which will slow down the speed, but will eventually lead to inappropriate stance.

How can we delay or even prevent the shortening of the pace?

1, ramp sprint training

Fast-twitch fibers are the tissues that mainly affect stride, but most runners mostly rely on long-distance or rhythm running. These two training modes have very little stimulatory effect on fast muscle fibers. In order to use the nervous system for fast muscle fibers Sensitive, and the most effective response, the key is sprint training, and the most effective sprint training is ramp sprint training. The specific recommendations are as follows:

Find the ramp, ensure that the slope will not affect the normal pace, complete the 6 to 10 seconds sprint with 90% of the maximum intensity, and resume the downhill slope; then complete the 8 to 15 second sprint run with the maximum intensity of 85-90%. , Downhill as a recovery, alternating 4 to 6 groups.

2, lunge exercise

As the runner grows older, the joint's flexibility and control of the joint's muscle strength are simultaneously declining. The solution is to practice the bow and arrow while improving strength and flexibility. The specific recommendations are as follows:

The body is upright, legs are shoulder-width apart, and arms hang naturally on either side of the body. Take 0 o'clock in front of you and bend your knees so that the thighs are parallel to the floor. Be careful not to extend your knees beyond your toes. Return to the initial position and follow the position of the clock at 3, 6, 9, 12, 15, 18, 21 o'clock. Complete 1 to 2 groups.

3, grouping high-intensity exercises

High-intensity group exercises can not only increase muscle strength, but also enable exercise of the muscle shuttle in skeletal muscle. When the muscles are stretched during running, the muscle shuttle warns the nervous system to contract the muscles. It is used to protect the muscles from excessive stretching, but the negative effect is to hinder the increase of pace. So if you let the muscle shuttle adapt to the stretching of the muscle, it means that the pace will increase. suggestions below:

With a target speed of 3,000 meters, a group exercise of 200 meters will be completed and 20 teams will be completed. The venue is required to be on the track field or on a flat road surface, and the middle is completed with a double completion time as a rest and recovery.

What do older runners pay attention to when running?

1, do not exercise excessive

Young runners can quickly take a break between strength training and endurance training, while older people can only cause injuries if they only speed up and fight PB.

2, wear suitable running shoes

If the training is not legal, young runners can wear comfortable running shoes can also deal with the past without injury, and elderly runners need a pair of running shoes suitable for their gait and physiological structure, so as to reduce the risk of injury.

3, refuse to gain weight, eat protein-rich foods

If you are normal in your 20s and 30s, there is no reason to get fat when you are old. Because your metabolism slows down, the calorie balance of food is even more important. Choosing protein-rich foods can help you recover quickly from training.

4, increase cross-training

If you can't run enough to maintain your weight without getting hurt, then it's advisable to add other forms of aerobic exercise, such as cycling and swimming. Although cross-training may not directly improve your running level, it does help you maintain a high level of cardiorespiratory ability, which alone can not be achieved by running.