Which should the first runner of speed VS endurance pay attention to first?

category:Sports
 Which should the first runner of speed VS endurance pay attention to first?


If the runners endurance is not strong enough, he wants to try to speed up his running speed, which is a great physical test. Running with high intensity and speed will put tremendous pressure on the body and increase the risk of injury. If we lay the foundation of endurance, and then speed training, the effect will be better.

So, what skills can runners use in endurance training? One is the combination of walking and running. If runners without any experience run 5K directly, they are more likely to fail. Runners can adopt the strategy of combination of walking and running. After a period of running, they can excessively walk, resume their physical strength and then continue running. Then they can gradually shorten the walking time and prolong the running time until they finish the non-stop running.

Second, the speed is moderate. Especially at the start stage, the first runner often does not know how to control the speed, and as a result, he has no strength to sprint at the end. Runners need to control their speed to improve their endurance. Its better to be able to speak easily while running. This is a more comfortable speed. If you pant, its too fast. The third is to extend the distance slowly. There is a 10% rule, that is, the distance extension per week does not exceed 10%. If you can only run 10 kilometers a week at first, you can run up to 11 kilometers next week. By extending the distance a little, the runners endurance will gradually increase. So, how long can endurance training start to speed up? Usually in about two months, you can join some speed training. After 3-4 months of training, we can start to improve our speed through rhythm running, Fatlake training and high intensity interval training. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

Second, the speed is moderate. Especially at the start stage, the first runner often does not know how to control the speed, and as a result, he has no strength to sprint at the end. Runners need to control their speed to improve their endurance. Its better to be able to speak easily while running. This is a more comfortable speed. If you pant, its too fast.

The third is to extend the distance slowly. There is a 10% rule, that is, the distance extension per week does not exceed 10%. If you can only run 10 kilometers a week at first, you can run up to 11 kilometers next week. By extending the distance a little, the runners endurance will gradually increase.

So, how long can endurance training start to speed up? Usually in about two months, you can join some speed training. After 3-4 months of training, we can start to improve our speed through rhythm running, Fatlake training and high intensity interval training.