The first runner prepares for half a horse and masters four skills to achieve twice the result with half the effort.

category:Sports
 The first runner prepares for half a horse and masters four skills to achieve twice the result with half the effort.


Weekly training

For novices, half-horse training has a gradual process. At the beginning, the amount of running per week can reach 16-24 kilometers, and then gradually increase to 40-48 kilometers. Generally, runners need 8 weeks to prepare for the race, but for comprehensive consideration, it is better for novice runners to prepare for a half-horse race 3-4 months in advance to prevent injuries, illness and other factors affecting the preparation.

Runners should be trained at least three times a week. The usual training time should be at least 30 minutes, and the weekend should be extended appropriately. Through accumulated training, runnersendurance and strength will be gradually enhanced.

Training content

According to the seven-day distribution of training a week, runners should not only run at least three times, but also include cross-training, a run of at least 16 kilometers, and rest days after a long run.

Cross-training, such as swimming and cycling, can keep the runner in good physical condition while recovering and reduce the risk of injury. Long-distance running can enhance the endurance of runners and lay the foundation for the completion of the race. The rest day after long-distance running is to prevent overtraining and give the body a full rest.

ietary structure

During the training period, the diet was mainly natural and healthy food, with emphasis on balanced nutrition. In addition to ensuring the adequacy of macronutrients such as carbohydrates and proteins, we should also ensure the adequacy of nutrients such as fibre, vitamins and minerals, which are the basis for the success of the competition.

Runners need to drink more water when supplementing water. However, after running for more than an hour, you need to supplement water and electrolytes with sports drinks. In the usual training, runners should pay attention to which foods and drinks are more helpful to their training, and rely on them to help themselves in the race. Never eat any unfamiliar food or drink during the competition. Avoiding injuries makes runners feel helpless, eager to train but physically unacceptable. In order to prevent injuries, runners should always pay attention to their physical feelings when strictly following the training plan. When pain occurs in some parts, specific measures should be taken immediately to prevent the injury from deteriorating. Not to mention ignoring physical condition in order to achieve the goal of the competition, which is the most likely cause of overtraining. Once injury occurs, it may affect training for weeks or even months. Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396

Runners need to drink more water when supplementing water. However, after running for more than an hour, you need to supplement water and electrolytes with sports drinks.

In the usual training, runners should pay attention to which foods and drinks are more helpful to their training, and rely on them to help themselves in the race. Never eat any unfamiliar food or drink during the competition.

Avoid injury

Injuries make runners feel helpless, eager to train but physically unacceptable. In order to prevent injuries, runners should always pay attention to their physical feelings when strictly following the training plan. When pain occurs in some parts, specific measures should be taken immediately to prevent the injury from deteriorating. Not to mention ignoring physical condition in order to achieve the goal of the competition, which is the most likely cause of overtraining. Once injury occurs, it may affect training for weeks or even months.