跑者廣場 首頁
論壇首頁 論壇首頁 > 長跑相關討論與資訊 > 跑步教室
  最新文章 最新文章 RSS Feed: 速度型態練習
  常見問題集 常見問題集  搜尋論壇   行事曆   註冊 註冊  登入 登入

速度型態練習

 發表回應 發表回應
作者
訊息
浩浩 由上至下檢視
Groupie
Groupie
圖像

註冊日期: 2003-06-02
位置: 中華民國 台灣
線上狀態: 離線
文章數: 76
文章選項 文章選項   引述 浩浩 引述  發表回應回覆 直接連接到這篇文章 主題: 速度型態練習
    發表於: 2004-01-02 at 12:10pm
速度型態練習

(安比-波爾富,自1978年起在Runner’s World擔任專欄主筆,並從1978年起擔任執行編輯,同時也寫過3本書 ”The Runner's World Complete Book Of Running(跑者天地的跑步完全攻略手冊)”, “The Principles of Running(跑步手冊)”, “The Runner's Guide To The Meaning Of Life(跑者之生活指導手冊)”。他是1968年波士頓馬拉松之桂冠得主,並在同年創下214的個人最佳紀錄,他個人最引以為傲的是自1963年來均完成康乃迪克州的曼徹斯特感恩節8.05K的比賽。)

速度型態練習可以改善你的跑步姿勢,使你跑的更快且更有效率。

速度型態練習(Speed-Form Training)的目的是為了提昇你的兩腿交換效率(Leg turnover,或者有些人稱作步頻 Stride frequency)、爆發力、跑步效率(Running economy)及在跑步中如何放鬆。其最好的練習方法是經由比前些章節所述之練習方法較快速度之多樣性的速度練習去達成。

與速度跑(Tempo Repeats)至少需持續二十分鐘及最大有氧跑(Max VO2 Repeats)需持續四到五分鐘比起來,速度型態練習只需持續三十到六十秒(譯註:所以顯然是一種無氧肌肉運動練習 ),當我在田徑場上練習時,我總是發現二百公尺是速度型態練習的最佳長度。

你應以大約是一千六百公尺的比賽速度配速去跑,因為二百公尺是一千六百公尺的八分之一(譯註:廢話,還用你說嗎?),所以你應能夠辛苦地以快速度跑完而卻不會感到縮缸爆胎。而我們這些普通的小市民及死老百姓通常不會有一千六百公尺的比賽成績,所以另外一種配速方法是以你五千公尺的比賽成績的四百公尺配速減去八秒到十秒(對較快的跑者,因為他們五千已經很快了!)或減去十秒到十五秒(對較慢的跑者,因為你的五千是老牛拖破車,不減多一點還像話嗎?)。

不管是急急如律令或老牛拖破車,你應完成六次到八次的兩百公尺間歇跑,每趟間歇之間以兩分鐘到四分鐘的恢復跑來休息;當你在跑時需專心在感受平順度(Smooth)、爆發力(Strength),然後予以放鬆及支配(Controlled),步伐不要太大(Overstride)且手臂的擺動也不要太過(譯註:一般老百姓在衝刺時有手舞足蹈的壞習慣)。

上述的練習,本質上就是一種間歇練習(Interval Workout),屬於在田徑場或是其他平坦的路(譯註:不含堅硬的水泥路面喔!留得青山在,不怕沒馬跑!!!)混合著快速及慢速跑的練習;此外衝刺練習(Strides)提供你速度與姿勢另外的練習方法,衝刺練習就沒有那麼制式化。你幾乎可以在任何時候、任何地方作衝刺練習,而它們只花個幾分鐘,所以可以在你課表操完後做。

基本上,衝刺練習是在前六十到八十公尺逐漸均勻加速,只要一星期內跑四到六次衝刺練習,可以幫助你的腿及身體其餘的部位記得快速跑的姿態,沒有作衝刺練習或其他的間歇速度訓練的話,你很容易會在跑步時懶散而且在慢速跑時使用不良的跑姿(譯註:許多馬友在跑馬的後半段期間常常彎腰駝背而不自知),你會發現你自己掉入一個跑的又慢又沒有效率的跑姿。

以下是如何作衝刺練習的方法,在你課表操完後,伸展操作五到十分鐘,然後找一個平坦地來跑(平坦的草地更好),像比賽般的傾身跨步邁出,持續加速至六十到八十公尺;要專注你的跑姿,在你加速時保持姿勢的流暢與強度(但不是繃緊(But not straining)),當你覺得已到達你極速的百分之九十時開始放鬆並讓你的身體減速,然後作恢復跑一到兩分鐘的恢復跑後,再重複四到六次的衝刺練習。
定期作速度型態練習就像汽車引擊做定期熱車一般,車子可以不熱車就跑,但不會如你所願的跑的平順及有效率。

增進腿速的五大原則

一、 定期作速度型態練習可以改善你的速度、爆發力、在快跑中放鬆能力及跑步效率,沒有作如此類的練習,你的速度跑姿將緩慢且逐漸惡化。

二、 一個好的速度型態練習是一星期跑一到二次的6x200m的間歇,配速如以上之所述;專心你的配速,不要過度緊繃,步伐不要邁過大。

三、 經由每週一次到二次在課表操完後做衝刺練習,你也可以用比較不嚴格的方法來練速度型態,只要作五到六次的六十到八十公尺逐漸均勻加速即可,跑時以充滿幹勁的強力但放鬆的跑(Run strong but relaxed)。

四、 以下所述的跑步訓練也可增進你的腿力與跑步效率,一是以既長又誇張的步幅作跳躍跑,二是以非常緩慢的速度前進但是用快速度舉高膝蓋交換雙腳跳躍跑;亦或是用非常短的步幅來跑的非常快速去提昇兩腿的交換效率(譯註:印象中有看過田徑隊如此練過)。

五、 速度型態練習雖然只花一小段時間卻可產生潛在地引人注目的成果(Yielding potentially dramatic results)。
以下是原文

Amby Burfoot
Amby Burfoot has been a Runner's World editor since 1978, and the executive editor since 1986. He's also the author of three running books: The Runner's World Complete Book Of Running, The Principles of Running, and The Runner's Guide To The Meaning Of Life. Winner of the Boston Marathon in 1968, he later that year ran his marathon PR, 2:14:29. He says he's proudest of the fact that he has finished every Manchester (CT) Thanksgiving Day 5-Mile since 1963.

Speed-Form Training
by Amby Burfoot

Speed drills can improve your running form, making you faster and more efficient
The purpose of speed-form training is to improve your leg turnover (or stride frequency, as some call it), power, running economy, and relaxation while running. The best way to achieve all this is through a variety of speed drills that you run faster than the workouts in the previous chapters.

While tempo repeats last up to 20 minutes and max VO2 repeats last 4 to 5 minutes, speed-form repeats should last just 30 to 60 seconds. When measuring by distance on a track, I've always found that 200 meters is a good length for speed repeats.

You should run these repeats at about the same pace you could run in a one-mile race. Since the 200-meter repeats represent only one-eighth of the mile distance, you should be able to run these hard and fast but without straining. Another way to figure your pace is to run your 5-K race pace minus 30 to 40 seconds per mile (for faster runners) or 40 to 60 seconds per mile (for slower runners).

Either way, you should be able to complete six to eight repeats of 200 meters at this pace. Take a two- to four-minute recovery jog after each repeat, before beginning the next one. While running, concentrate on feeling smooth, powerful, relaxed, and controlled. Don't overstride and don't pump your arms excessively.

Strides offer another way to work on your speed and form. While the above workout is essentially an interval workout, with its mix of faster and slower running on a track or other good surface, strides are less structured. You can do them almost anytime, anywhere. They take only a few minutes at the end of a workout.

Basically, strides are gradual accelerations over 60 to 80 meters. By running four to six strides several times a week, you help your legs and the rest of your body remember what it's like to run fast. Without strides or some type of speed-form drill, it's easy to get sloppy in your running and do only slow running with bad form (for more information, see "Good Form" on page 12). You can find yourself slipping into a pattern where you're training to run slowly and inefficiently rather than faster and more economically.

Here's how to do strides. Finish your workout, stretch for 5 to 10 minutes, and then find a smooth, level place to run (a grassy field is excellent). Lean into your first stride as you would the beginning of a race, and continue accelerating for 60 to 80 meters. Concentrate on your form, staying smooth and strong (but not straining) as you accelerate. As you reach about 90 percent of your top speed, relax and allow your body to decelerate. Jog for a minute or two, and then repeat another four or five times.

Regular doses of speed-form training are like regular tune-ups of your car engine. The car can keep running without the tune-ups, but it won't run as smoothly and efficiently as you'd like.


5 Principles of Improving Leg Speed

1. Regular speed-form training will improve your speed, power, relaxation at faster speeds, and running economy. Without it, your form will tend to get sloppy and deteriorate.

2. A good speed-form workout is to run 6 x 200 meters once every week or two at approximately the pace you could run your fastest mile. Concentrate on controlled speed during these 200-meter repeats. Don't strain. Don't overstride.

3. You can also improve your speed-form, in a less rigorous way, by running strides once or twice a week after your workout. They only take five or six gradual accelerations of 60 to 80 meters. Run strong but relaxed.

4. Other running drills can also improve your leg power and running efficiency. Among them: bounding, with long, exaggerated strides; high knees, in which you move forward very slowly but with very rapid and high knee lifts; and hot feet, or running with very fast, very short strides that improve your leg turnover.

5. Speed-form training takes only a small time commitment while yielding potentially dramatic results.







回到最上面
陳英謙 由上至下檢視
系統管理
系統管理


註冊日期: 2002-05-07
位置: 中華民國 台灣
線上狀態: 離線
文章數: 2014
文章選項 文章選項   引述 陳英謙 引述  發表回應回覆 直接連接到這篇文章 發表於: 2004-01-02 at 8:46pm
以前學校田徑隊教練有時會開200公尺的課表,我不太明瞭用意,跑長跑練200公尺何用?因此常常含混帶過。
感謝浩浩兄譯了這篇文章,有固定課表、每星期做閒歇跑的朋友可好好參考。
回到最上面
ysn 由上至下檢視
manager
manager


註冊日期: 2003-03-31
位置: 中華民國 台灣
線上狀態: 離線
文章數: 1593
文章選項 文章選項   引述 ysn 引述  發表回應回覆 直接連接到這篇文章 發表於: 2004-01-02 at 9:12pm
阿謙可否將浩浩翻譯的好文章收錄至知識園地.謝謝你們!
回到最上面
陳英謙 由上至下檢視
系統管理
系統管理


註冊日期: 2002-05-07
位置: 中華民國 台灣
線上狀態: 離線
文章數: 2014
文章選項 文章選項   引述 陳英謙 引述  發表回應回覆 直接連接到這篇文章 發表於: 2004-01-02 at 9:14pm
已經收錄進去啦
回到最上面
 發表回應 發表回應

討論區選單 討論區權限 由上至下檢視

Forum Software by Web Wiz Forums® version 9.73
Copyright ©2001-2011 Web Wiz

頁面執行時間為 0.125 秒。