如何提高跑步耐力和速度?

周王小胖要减肥
跑步 耐力 2022-10-15 17:50 阅读( <!DOCTYPE html> <html lang="zh-CN"> <head> <meta http-equiv="content-type" content="text/html; charset=UTF-8"> <meta charset="UTF-8"> <meta http-equiv="X-UA-Compatible" content="IE=edge"> <meta http-equiv="Cache-Control" content="no-siteapp"> <meta http-equiv="Cache-Control" content="no-transform"> <meta name="viewport" content="width=device-width, initial-scale=1, maximum-scale=1, minimum-scale=1, user-scalable=no, viewport-fit=cover"> <meta name="applicable-device" content="pc,mobile"> <link rel="shortcut icon" href="https://huolijie.com/favicon.ico" type="image/x-icon"> <meta name="robots" content="max-snippet:-1, max-image-preview:large"> <link rel="stylesheet" id="style-css" href="https://huolijie.com/templates/huoli/static/css/style.min.css" type="text/css" media="all"> <link rel="canonical" href="https://huolijie.com/q/4699.html"> <title>如何提高跑步耐力和速度?|跑步|耐力 - 活力界-让生活充满活力</title> <meta name="keywords" content="耐力,跑步,如何提高跑步耐力和速度?,如何,提高,跑步,耐力,速度"> <meta 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</div> <!--Post--> <div class="wrap"> <!--Single--> <div class="single f-box"> <div class="single-top"> <h1 class="title"> <a href="/q/4699.html">如何提高跑步耐力和速度?</a> </h1> <div class="info"> <span class="author" title="作者"> <img alt="周王小胖要减肥 " src="/storage/avatar/profile/15/userpic1597.jpg" class="avatar" width="16" height="16"> <a href="#" title="作者周王小胖要减肥 " rel="author">周王小胖要减肥 </a> </span> <span class="list" title="分类"> <i class="huolijie i-list"></i> <a href="/topic/paobu.html" rel="category tag">跑步</a> <a href="/topic/naili.html" rel="category tag">耐力</a> </span> <span class="time" title="更新时间"> <i class="huolijie i-time"></i>2022-10-15 17:50 </span> <span class="view fr" title="阅读量">阅读(<em>140</em>)</span> </div> </div> <div class="single-content"> 跑步锻炼是人们最常采用的一种身体锻炼方式,这主要是因为跑步技术要求简单,无需特殊的场地、服装或器械。无论在健身房、运动场或马路上,甚至在田野间、树林中均可进行跑步锻炼。可以自己掌握... <a href="/topic/paobu-about.html" >跑步</a> </br> 对进行某活动的耐久能力。具体地讲,耐力是衡量某者长期地做某事或某动作所能坚持的持久多久的一个指标,一般可从身体素质和意志方面来讲的。 </br> <p>下面就是小编为大家精心整理的"如何提高跑步耐力和速度?"相关知识以及问题智能甄选的最佳答案,希望能解决您所想知道的问题:</p> <p><img src="/storage/q/2022/10/15/16/ld4f1ybhvd0.jpg" alt="如何提高跑步耐力和速度?"/></p> <hr/> <h2>如何提高跑步耐力和速度?</h2> <p>乳酸阈值跑英文是“Tempo Runs”,国内有些媒体翻译为节奏跑、乳酸门槛跑、乳酸阈值跑等等,英文单词“tempo”中文表示乐曲的速度、节奏、拍子,运动或活动的速度,所以“Tempo Runs”字面意思应该是速度跑,为了更明确地区别间歇跑的概念,我们采用乳酸阈值跑的翻译。</p> <p>乳酸阈值跑是一种理想的强化跑步速度和力量的训练方式,训练的核心要点是比10公里比赛的速度稍慢,在较平稳的努力水平下完成。</p> <p></p> 乳酸阈值跑的好处 <p>乳酸阈值跑能提高你的无氧耐力也就是乳酸阈值,这个指标对跑步来说非常重要,它是指乳酸开始在在肌肉中堆积的临界点,肌肉中的乳酸堆积能够引起跑者的肌肉酸痛和疲劳,通过乳酸阈值跑,减少乳酸在肌肉中的堆积,提高跑步速度的同时降低跑步疲劳感。</p> <p>乳酸阈值跑的过程中身体会离开感觉的舒适区,因此也有助于培养跑步所需要的意志力和耐力。</p> 如何进行乳酸阈值跑 <p>不管你是在准备5公里跑还是马拉松跑,乳酸阈值跑都应该是训练计划的重要组成部分,尤其是对渴望提高跑步成绩的跑者来说更是如此。</p> <p>首先,先进行5-10分钟的轻松跑来热身,紧接着是15-20分钟的节奏跑训练,配速比10公里比赛慢10秒。如果不清楚自己10公里比赛配速,可以将跑步的强度控制在一个相对比较舒服的努力水平,或者通过呼吸的节奏来判断:轻松跑时,大部分跑者是吸气的过程中迈出三步,呼气的过程中迈出两步;节奏跑是吸气的过程迈出两步,呼气的过程迈出一步,如果呼吸快于这个节奏,说明你的速度过快。</p> <p>节奏跑后是5-10分钟的冷身慢跑,然后做跑后拉伸或者瑜伽,结束整个训练过程。</p> <p>每周进行15-20分钟的乳酸阈值跑就可以从中大大获益,但是水平相对较高的跑友可以将乳酸阈值跑的时间增加到40分钟以上。</p> <p></p> <p></p> <p></p> <p></p> 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跑步锻炼是人们最常采用的一种身体锻炼方式,这主要是因为跑步技术要求简单,无需特殊的场地、服装或器械。无论在健身房、运动场或马路上,甚至在田野间、树林中均可进行跑步锻炼。可以自己掌握... 跑步
对进行某活动的耐久能力。具体地讲,耐力是衡量某者长期地做某事或某动作所能坚持的持久多久的一个指标,一般可从身体素质和意志方面来讲的。

下面就是小编为大家精心整理的"如何提高跑步耐力和速度?"相关知识以及问题智能甄选的最佳答案,希望能解决您所想知道的问题:

如何提高跑步耐力和速度?


如何提高跑步耐力和速度?

乳酸阈值跑英文是“Tempo Runs”,国内有些媒体翻译为节奏跑、乳酸门槛跑、乳酸阈值跑等等,英文单词“tempo”中文表示乐曲的速度、节奏、拍子,运动或活动的速度,所以“Tempo Runs”字面意思应该是速度跑,为了更明确地区别间歇跑的概念,我们采用乳酸阈值跑的翻译。

乳酸阈值跑是一种理想的强化跑步速度和力量的训练方式,训练的核心要点是比10公里比赛的速度稍慢,在较平稳的努力水平下完成。

乳酸阈值跑的好处

乳酸阈值跑能提高你的无氧耐力也就是乳酸阈值,这个指标对跑步来说非常重要,它是指乳酸开始在在肌肉中堆积的临界点,肌肉中的乳酸堆积能够引起跑者的肌肉酸痛和疲劳,通过乳酸阈值跑,减少乳酸在肌肉中的堆积,提高跑步速度的同时降低跑步疲劳感。

乳酸阈值跑的过程中身体会离开感觉的舒适区,因此也有助于培养跑步所需要的意志力和耐力。

如何进行乳酸阈值跑

不管你是在准备5公里跑还是马拉松跑,乳酸阈值跑都应该是训练计划的重要组成部分,尤其是对渴望提高跑步成绩的跑者来说更是如此。

首先,先进行5-10分钟的轻松跑来热身,紧接着是15-20分钟的节奏跑训练,配速比10公里比赛慢10秒。如果不清楚自己10公里比赛配速,可以将跑步的强度控制在一个相对比较舒服的努力水平,或者通过呼吸的节奏来判断:轻松跑时,大部分跑者是吸气的过程中迈出三步,呼气的过程中迈出两步;节奏跑是吸气的过程迈出两步,呼气的过程迈出一步,如果呼吸快于这个节奏,说明你的速度过快。

节奏跑后是5-10分钟的冷身慢跑,然后做跑后拉伸或者瑜伽,结束整个训练过程。

每周进行15-20分钟的乳酸阈值跑就可以从中大大获益,但是水平相对较高的跑友可以将乳酸阈值跑的时间增加到40分钟以上。

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