当前位置: 华奥户外 >>海外视线

海外视线:你的最佳配速

0
发布时间:2016-03-07 14:56   华奥户外

  你的最佳配速:通过了解你能跑多快(慢)来使你越跑越好。

  When you run within your limits, every workout can be a pleasure. But start even a few seconds per mile too fast, and misery awaits: excess fatigue, loss of motivation, or even injury. That's why it's so important to know what pace is right for you. Happily, by doing a simple "magic mile" time trial, you can find the best speed for your runs, then set realistic goals and keep running—enjoyably—forever.

  当你控制自己的跑步速度,你会发现每一次练习都会是轻松的。但倘若你起跑速度哪怕多1s/mile,那对于你也会是一场痛苦的体验:训练劳损,失去积极性,甚至受伤。这也是为什么知道正确配速是非常重要的。幸运的是,你可以通过一个简单的计时测验,发现你最好的配速,它使你有了一个的准确目标,它使你保持跑步的幸福感。

  Run One Mile Hard Go to a track and jog an easy lap or two for a warmup. Walk for three to four minutes. Then time yourself running four laps, which is about one mile. Don't run all out; just push a little faster than you usually do. Record your time. By running on a track—which is flat and provides the most accurate measurement of distance—you'll get a solid indication of your top speed. You can use it as a benchmark to determine what pace is appropriate for your current fitness level on daily runs. Do the time trial every two weeks or so; try to beat your previous time, and track your progress.

  用力跑下一英里:去一个跑道,进行一到两圈的慢跑运动。之后走大概三到四分钟。然后开始记录跑完四圈(相当于1英里)后所花的时间。不要全力以赴的奔跑,只需要努力争取比往常速度稍微快一些。记录下你的时间。通过奔跑在平坦的跑道上---提供最精确的测算距离,你会获得准确的最快速度信息。你可以把它作为基准来确定多少配速是针对你目前每天训练最为合适的。每两周做一次计时测验,尝试去挑战你之前的时间,并追踪你的进程。

  Slow Down Every Day On your daily runs, aim to run two to three minutes slower per mile than your magic mile time. So if you do your magic mile in 10 minutes, aim to keep your pace around 12 to 13 minutes per mile on daily runs. At the perfect pace, you should feel comfortable and relaxed—like you can finish a sentence without having to catch your breath. If you're huffing and puffing, ease off. Don't worry about going too slow.

  每天跑慢一点:在你每天跑步练习中,计划比你的测验结果慢每英里两到三分钟。如果你测验结果是每英里10分钟,那么保持你的配速在每英里12分钟到13分钟。保持最佳的配速,你会感觉到舒适和轻松---像你可以说一句话不需要喘气。如果你气喘吁吁,请你放轻松,不用太担心你跑太慢。

  Set Race Goals Signed up for a race? Use the magic mile to set realistic goals for different distances. Add 33 seconds to your mile time to determine a pace for a 5-K. Multiply your mile time by 1.15 for a 10-K, 1.2 for a half-marathon, and 1.3 to predict your marathon potential. (See "Time Trial," below.)

  确立你的跑步目标:准备参加一场比赛?通过计时测验结果针对于不同的距离来确定你的真实目标。如果决定跑5KM那么在你测验结果基础上增加33秒,如果你准备跑10KM你的测验

  结果乘以1.15,如果是半马乘以1.2,如果是全马乘以1.3.*(详见下面“计时测验”)

  Get Used To It At a race, you'll get the best results if you try to maintain a steady pace from start to finish. Here's how to practice: Once a week, try to run your goal race pace for a half to three-quarters of a mile. Each quarter mile, check your pace and adjust if you need to. Each week, run a little farther at your goal pace until you're running one-third to one-half of the race distance.

  去适应它:在比赛中,如果你尝试从起点到终点保持一个稳定的配速,你将会得到一个最佳的成绩。下面是如何实践的: 每个星期,尝试在一英里的一半距离或是四分之三距离跑到你的目标配速。每个四分之一检查你的配速并根据你的要求来做调整。每个星期,当你跑完一半或是三分之一的距离,跑得比你的目标配速快一些。

  Time Trial

  计时测验

  If you can run one mile in 10 minutes, here's your pace for other distances.

  如果你能10分钟跑完一英里,这是你其他距离的配速。

  Distance: 5-k

  Pace per mile: 10:33

  距离:5KM

  每英里配速:10:33

  Distance: 10-k

  Pace per mile: 11:30

  距离:10KM

  每英里配速:11:30

  Distance: half-marathon

  Pace per mile:12:00

  距离:半程马拉松

  每英里配速:12:00

  Distance: Marathon

  Pace per mile: 13:00

  距离:全程马拉松

  每英里配速:13:00

 
 (原文标题:Your Perfect Pace 原文链接:http://www.runnersworld.com/running-tips/your-perfect-running-pace?cid=OB-_-RW-_-ARR翻译:朱梓洋)
 

关于华奥星空 - 华奥户外 - 隐私保护 - 网建服务 - 广告服务 - 招聘信息 - 联系我们
© 2003-2014 China Interactive Sports. All rights reserved. 北京华奥星空科技发展有限公司版权所有
网上传播视听节目许可证 编号:0105094 发证机关:国家广播电影电视总局
ICP经营许可证:京ICP证030713号 京公网安备11010102000807号
本网站由华奥星空(北京)信息技术有限公司提供制作及技术支持
客服及报障电话:4008102008 客服及报障邮箱:operationcenter@sports.cn