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Running for Time vs. Distance跑时间,还是跑距离

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发表于 2013-3-21 18:22 | 显示全部楼层 |阅读模式
By Alex Hutchinson

Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much farther you have to go, which spurs you to accelerate near the end. Time feedback, however, is discontinuous: You have to keep glancing at your watch. As a result, studies find that you're more likely to maintain an even pace throughout a time-based interval, but run faster in a distance-based effort. Both approaches have advantages, depending on the purpose of your run.

研究者发现我们的意识会以不同的方式来处理距离和时间。当看到通过努力就可以到达的终点线时,从视觉方面的反馈,你可以知道还有多远的距离你就可以到达终点,这将激励你在距离终点不远的地方加速向前。而时间方面的反馈,则是不连续的,你必须不断地看你的表。结果是,研究发现基于时间间隔训练,你可以更好地保持匀速的节奏,但是,要想跑的更快些,则需要基于距离。二者都有各自的优点,取决于你跑步的目的。

RUN BY TIME跑时间
...TO HONE A SENSE OF EFFORT磨练努力的意识
The late Harry Wilson, coach of former mile world record holder Steve Ovett, had his athletes spend the winter focused on time-based repeats. Runners had to tune into their bodies to identify the pace they could sustain, a vital skill for racing. When running by effort, pay attention to your breathing rate and how your legs feel. Tempo runs are another workout where getting the feel right is crucial. Once a month, run your tempo by time. Afterward, use your watch or a mapping app to check how far and fast you went.

已故的Harry Wilson, 前1英里跑世界纪录保持者Steve Ovett的教练,让他的队员用一个冬天的时间来进行基于时间的重复跑训练。运动员必须让他们的身体能够感知他们身体能够维持的配速,这是比赛时一项重要的技能。当你跑步时,你应该注意自己呼吸的频率和脚的感觉。节奏跑(乳酸门槛跑)是另外一种训练方式,从中所获取的良好感觉是至关重要的。一个月可以基于时间完成一次节奏跑。之后,你可以用你的计时表或者地图应用软件来检测你可以跑多远和多快。

...AND SAVE YOUR PSYCHE拯救你的内心
Repeating standard measured workouts when you're returning from a break or when you're simply not feeling great can be a blow to the ego, or tempt you to overdo it in order to hit more "respectable" splits. If you know you're not up to your usual standards, hit the roads or trails for a fartlek run. The basic structure of the workout can be the same--just don't measure it.

当你刚从休息中恢复或者你只是自我感觉状态不佳时,重复进行标准的测试训练,可能会成为一种自我的打击,甚至会诱使你为了完成更多的"体面"的单元,而使你过训练。如果你觉得自己无法达到正常状态,你可以尝试一下在路上或是林间小路进行法特莱克是跑法。训练的基本原则是一样的---不要用数据去衡量。

RUN BY DISTANCE距离跑
...TO LEARN PACE感知配速
As spring approached, Wilson switched  to one track and one fartlek run each week; by summer, all speed work was on the track. The switch forced runners to focus on their actual goal race pace (and revise it up or down if necessary). The curves and lines of the track provide continuous feedback, enabling you to tap into your finishing instincts--a good dress rehearsal for the real thing.

由于春天的到来,Wilson将训练改变为每周进行一次场地跑和一次法特莱克式跑;在夏天,所有的速度训练都是在场地进行。这种转换迫使跑者更加关注他们实际的比赛时的目标配速(必要时可以进行增减调整)。跑道的弯道和直道可以提供持续的反馈,可以激发你完成比赛的本能---为真正比赛所进行的彩排。

...AND HOW TO KICK如何加速
Many runners fall into the trap of launching a finishing kick in every track repeat. If you feel fresh enough to sprint at the end of an effort, set out at a quicker pace on the next repetition, rather than ingraining the jog-and-kick pattern. And don't be afraid to finish knowing you had one more gear: "Train, don't strain," as coach Arthur Lydiard used to say.

大家在跑完场地训练之后就会陷入一个训练的最后阶段全力冲刺的陷阱中。如果你觉得这次完成的足够轻松,就应该在下次训练中把速度提高一点,而不是慢跑-冲刺的模式。不要害怕去完成训练因为你还有额外的秘诀,“训练,而不是施压,” 正如Arthur Lydiard教练曾经讲过的。
发表于 2013-3-21 20:59 | 显示全部楼层
好东西,值得大家分享。
发表于 2013-3-26 14:00 | 显示全部楼层
我觉得按时间跑更适合我,但内心里还是会纠结一下月跑量
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