Yesterday I was browsing the shelves of a large bookstore 而且 I was struck by the fact that almost all of the health/diet/fitness publications appeared to be written by celebrities. I was particularly surprised to see that the ‘running’ books on offer were written by a couple of well-known radio 而且 TV presenters. 现在, 这些书显然是面向完全的新手推销的, 但他们也对目标设定提出了建议, 培训, 营养和强制性训练“计划”. These books were also rather long 而且 quite pricey, 而且 also made running appear quite complicated. My initial thought was ‘I could do better than that’ (as could many other of the thous而且s of extremely competent coaches, 仅英国的体育科学家和学者). The only problem is that by the time you have removed all the waffle 而且 personal anecdotes it would be a very short book.
所以——这是我的(简短的)指南，教你如何成为一名“跑步者”。. This is aimed at the complete novice adult who is otherwise healthy but would like to get fit 而且 enjoy a sport at a recreational level without having to organise their life around it 而且 living like a monk. If you are interested in 4-minute miles or 2h20m marathons this isn’t for you!
First of all, if you don’t like running (or endurance activity) do not try to become a runner. Find something else you enjoy if you want to establish a lifelong fitness habit. The primary goal should be to establish an enjoyable habit that is sustainable in the long term, not to get ready for an event in 6 months / lose weight / get ‘fit’ (although these might be nice ‘spin off’ benefits).
不要把马拉松看作是最重要的事情. 较短的比赛同样令人满意, 能更频繁地完成吗, 更少的破坏性和更少的痛苦. 所以，当你开始跑步时要谨慎. 此外, if you are beginning from a very low level this may initially involve walking, then a combinations of running 而且 walking (eg 1 minute run / 1 minute walk – if you are dubious about this just convince yourself that you are ‘interval 培训’ to give it some legitimacy) before eventually progressing to continuous running. I would suggest running a pace that you can hold a conversation at (hard at first but gets easier).
Run by distance (eg 3 miles) or time (eg 30 minutes) but avoid timing yourself over measured distances, 至少一开始是这样, 否则在你意识到之前，每次跑步都变成了计时赛. 我倾向于拖延时间，但你可能不一样. 如果你想长期坚持，大多数跑步应该是“简单的”. Given the previous instruction to keep the pace slow (conversational) to make the majority of runs easy they will also need to be ‘short’. ‘Short’ is obviously relative but for the newbie runner I’m going to suggest 20-30 minutes is appropriate for the majority of runs.
不要每天都做同样的事情. So, 多样性是关键, this can be achieved by doing less on some days 而且 going longer or faster on others. Let’s say that after a few months of running you are comfortable going 30 minutes on 5 days of the week. Try increasing the length of ONE of the runs by 10 minutes per week until you reach an hour (KEEP THE OTHER RUNS THE SAME). 你也可以偶尔让其中一个跑得快一点, 或者用花哨的术语, “节奏跑”. The simplest way to achieve this is to run ‘out’ at your normal easy pace 而且 then come back a bit quicker at a ‘can’t quite talk’ pace. Alternatively, you could do a fartlek – run around a hilly course 而且 run up the hills hard.
Although the point above gives general advice, don’t tie yourself into a strict schedule. 生活也会在某些情况下阻碍你, 你会无缘无故地“感觉不到”. 如果是这样的话，宁可谨慎也要少做. If you plan a tempo but feel a bit rubbish on the ‘out’ leg, keep it easy on the back leg.
在某些时候，你可能会想要比赛. 试一试，但一开始要短一点(5k - 5英里). 作为一个新手，你不知道你有多好, so for the first few the goal should be simply to run strongly 而且 evenly. Racing is a skill that needs to be learned through practice before you can expect to realise your potential. 因此, no hard or long 培训 in the week before racing or until fully recovered after (which will take longer than you think). 所以，不要欺骗自己，你可以每周进行一次“公园跑”作为“节奏”. 你我都知道这会变成每周计时赛…
警惕夜店之夜. 是的，有一个很好的社交元素, 但如果是大集团, there is a high likelihood that no one is 培训 optimally (remember – 培训’ not ‘testing’). 强度的工作? 可能. 此时此刻, a few bodyweight circuits after an easy run a couple of times per week is probably sufficient. 小腿偏心强化!!
That’s it – learn to read your body 而且 keep it consistent week after week, month after month 而且 you should never be far away from being fit enough to jump into any short race without negatively impacting your personal or professional life. No mention of HIIT, heart rate zones, blood lactate, periodisation or other mumbo jumbo. You can save the £16 you would have spent in 水stones or else buy a more interesting book instead!