How can you run like a big god?

Want to run faster, farther, and more effort, you need the following strategies to improve running efficiency.

Zersenay Tadese of Eritrea is the holder of the current half-century marathon world record (58 minutes, 23 seconds) and the gold medal winner of the fourth-half marathon. In 2008, a study data report from Spain showed that the body's oxygen consumption rate (ratio of oxygen consumption and weight per kilogram of body weight) per kilometer ran out less than the average runner (three hours). 30%. Even 20% less oxygen consumption than Frank Shorter, the marathon champion of the 1972 Olympics.

Unlike the maximum oxygen consumption (VO2 max), the "running economy" is a measure of how much oxygen you consume to reach a certain pace (so it is also related to the amount of energy you burn). Runners who consume less oxygen are dominant in long-distance running because every step you take saves energy for the remaining mileage. Although the exact value can only be obtained from the laboratory, in the real world we can easily see the difference: if the maximum oxygen consumption of the two runners is the same, the one with the highest economic value will certainly run faster and the score will be better. . The easiest way to increase the economic value is to increase the amount of running, but if your running volume is already high, then the following strategies that seem to have nothing to do with running, as long as you stick to it, will increase your economic value.

1, Take-off

Your legs are like springs. When it is bent, it accumulates, and when it stretches, it releases its force and moves through this force. As the tight springs will accumulate more force, making your leg muscles and bones firmer and firmer will help improve mobility. One of the methods is through "enhanced muscular training", and the explosive action like jumping is a kind of training. A study published this year showed that runners who have been in the training for six consecutive weeks in addition to enhanced muscle training can increase the economic value within 3 km. Although only a slight increase of 2.6 %, runners are still worth trying.

Twice a week, before you can jog, you can do jumps and jumps: jump from an edge that is not high above the ground, and bounce up after your feet fall. Pay attention to make every bounce strong and powerful, not win by quantity. In the beginning, each time the two groups, each group 5 times, the edge of the ground not more than 20 cm (normal step drop). After the muscles were adapted, they were increased to 6 groups at a time and each group was 10 times. The height of the last two drop heights was 60 cm.

2, drink fruit juice

A study from the University of Exeter in the United Kingdom in 2009 showed that beet juice can enhance runners' endurance. This mixed drink has been the darling of the runners' drinks list since then. How does beet juice do it? Beets are rich in nitrates and other beneficial trace elements, and they work together to reduce exercise oxygen consumption by about 3% (or to increase the economic value by 3%). A study on bicycle sports showed that drinking beet juice before the game allowed the driver to increase the speed by 2.7% during the 10-mile (about 16 km) race.

However, beets are not a tasty drink, and they are not even friendly to the stomach. You need to find the right time, the right dose (the search process requires a lot of trial and trial and error costs, do not drink directly before the game is the basic rule).

The conventional formula is 10 ounces of beet juice (or 2.4 ounces of concentrated beet juice), which is consumed two or two and a half hours prior to extensive training or competition. If you want to enhance your effectiveness, then you can drink one more the first night.

3, emptying

The more you want to finish the game smoothly, the more you may experience twists and turns in the middle. A German study showed that if the runner is instructed or ordered to pay attention to his breathing or to pay attention to the weight of his footer, the actual economic value of his/her running will be very bad.

If the runner is just looking at the scenery without a heart, it will get beautiful data. Running is a series of seemingly simple but complicated processes, and your best solution is not to arrange hard, but to open the body's "autopilot" mode.

This is not to say that you can let go of your own mind, regardless of your posture and breathing, but don't be overly concerned. If the game is difficult, then ask a friend to observe you at the starting and ending points (shooting the video is more effective), and you can then look for the reason - what part of the body posture is distorted when you are tired.

If you find yourself starting your chest and neck, check your posture every mile and make appropriate adjustments. If you don't want to do this, then forget about the gesture, relax your mind, and appreciate the scenery is the most important thing.