Your Running Journey: AI-Powered Plans by GPT-4o [586f]

Many runners find that after a period of training, their performance stagnates, and they can't figure out why, leading to a plateau in their training level. This feeling of being stuck in place is unpleasant for anyone.

In fact, this is a common issue for many novice runners, whether you want toincrease your pace or running distance, it's not something that can be achieved overnight.In reality,when your performance hits a 'wall' and can't move forward, it's often due to certain specific factors you've become accustomed to that are hindering your progress.

Runners can effectively improve their training level by making some corresponding changes in their regular running training. Today, I'll explain how you can effectively improve your running level~

What are the reasons for your stagnation?

1. Too much 'junk' mileage

Solution: 80/20 principle

You might not have a plan, running two or three times a week, but each time at the same speed and distance. If you saw good results in the first six months of running but now your progress can't compare to before, you might need to slow down your pace and increase your mileage.

Elite athletes do most of their mileage as relatively easy aerobic runs, allowing them to complete long distances each week without over-fatiguing their bodies. The rest of the time, they push themselves extremely hard. Amateur runners, however, often run at a meaningless level between two extremes, leading to a plateau.

To run faster and farther, you must reduce such junk mileage and run smart. Ideally, you should run 4-6 days a week, with about three days of slow, long-distance aerobic runs, and the remaining one or two days pushing yourself to the aerobic threshold.

2. Continuous low-intensity training

Solution: High-intensity interval training

This often happens after breaking through the aforementioned plateau. Although you follow the 80/20 principle, it's not enough to reach the next level. Continuous low-intensity training will develop slow-twitch muscle fibers. After adhering to the 80/20 principle for a while, you need to add some high-intensity interval training, such as 800 or 1000-meter intervals. After 6 to 8 weeks, you'll find a significant improvement in your aerobic capacity.

3. Ignoring running details

Solution: Improve warm-up, strengthen training forms

For runners close to their maximum oxygen uptake peak, increasing mileage or intensity further may risk injury. If you've been running for a long time and rarely make mistakes, you should improve your running economy.Every training session should start with a warm-up. A proper warm-up can strengthen weak areas and relax tight areas, making your run more efficient in just 5 to 10 minutes.

A good warm-up should first raise the temperature of your core muscles, then fully mobilize all major joints, and finally include some strength exercises. The glutes and the back of the legs are often weak points for some runners, and strengthening these muscles is crucial for good running posture.

4. Not valuing recovery and rest

Solution: Proper energy replenishment, hydration, and sleep

If your training is flawless but you still feel slow and increasingly tired, with a declining immune system, the culprit is poor recovery habits. Pushing yourself to the limit without considering 'its feelings,' your body might go on strike.

If you eat junk food and drink beer after training, it won't do you any good. Good training should be paired with healthy nutrition, with a carbohydrate to protein ratio of 2:1 to 3:1, and calorie intake based on your recent exercise, avoiding bad fats.Especially after high-intensity training, replenishingelectrolytes and water is equally important.

What factors affect running ability?

1. Speed ability

Speed ability is determined by muscle strength, fast reaction nerves, muscle viscosity coefficient, and movement coordination. Fast reaction ability is almost innate and cannot be significantly improved through training, but effective practice can help you consistently utilize this ability. Muscle viscosity can be reduced through training, but don't expect too much improvement.

2. Anaerobic endurance

Anaerobic endurance is the ability to exercise under anaerobic or hypoxic conditions. Anaerobic endurance involves intense exercise where the body's circulatory system cannot quickly meet the muscles' oxygen needs. Anaerobic endurance can be trained by adjusting exercise intensity, frequency, and resttime to create suitableinterval and repeat runs.

3. Aerobic endurance

Aerobic endurance refers to the ability to exercise with sufficient oxygen supply at relatively low work intensity, which is very important in long-distance running and marathons.Beginner runners should undergo 3-6 months of basic aerobic endurance training, as a solid endurance foundation can strengthen your bones, joints, and muscles, reducing the risk of injury.

4. Running efficiency

Running with elastic movements, relaxed limb swings, light and effortless strides, and consistent technical movements reflects high running efficiency.When you can reduce unnecessary energy consumption during running, not only will your running performance improve,but your running career will also be healthier, effectively reducing the risk of sports injuries.

What are the aerobic endurance training methods?

1. Continuous training method

This method involves a large total load, lasting no less than 30 minutes, with no obvious breaks, and relatively low intensity. The load intensity is controlled by an average heart rate of 140-160 beats per minute, with stronger individuals controlling it at 160-170 beats per minute.

The most common continuous training is continuous jogging, such as running every day, which is also a form of endurance training. By continuously enhancing training methods and abilities, endurance will improve over time.

2. Interval training method

Each exercise load time is at least 5 minutes, controlled at an average heart rate of around 160 beats per minute. During each interval, start the next exercise before the body fully recovers, usually when the heart rate drops to 120 beats per minute.

For example, after a one-kilometer jog, take a short break but don't let your body completely cool down. Generally, when your heart rate drops to 120 beats per minute, you can start the next aerobic exercise, such as another one-kilometer run, repeating this training process.

What are the anaerobic endurance training methods?

1. Repeat training method

Each exercise load time is 30-120 seconds, with high intensity (average heart rate controlled above 180 beats per minute), and the interval time should be sufficient. Start the next exercise after the body fully recovers.

Common training methods include 200, 400, and 600-meter repeat runs. After each run, rest fully, and once the body is fully recovered, do another 400-meter run. Runners can repeat this 1-5 times based on their ability.

2. Interval training method

There are more anaerobic interval training methods, and runners can freely combine training methods. For example:High-knee sprints, back-kick sprints, wheel sprints, and small-step sprints, such as 10 seconds of fast high-knee raises to develop lactic acid anaerobic endurance, or 1-minute exercises followed by short sprints.

You can also choose 30-meter, 60-meter, 100-meter sprints, or 400-meter, 800-meter variable speed runs. Theseare mainly for interval training, and you should also note that the interval rest time should not be too long. Start the next exercise before the body fully recovers.