Is there a shortcut to marathon training? Olympic star Jared Ward? 5 tricks to help you improve your ability quickly
Jared Ward, a 27-year-old American runner, may not have been unknown a year ago, but he has only participated in four official marathons and won the Olympic ticket with an amazing score of 2:12:56. As a statistician, master of sports science and Olympic athlete, he has spent a lot of time on marathon research and made remarkable progress in sports performance. How on earth did he achieve such brilliant results in such a short time? Here are five tips he shared with marathon enthusiasts: Jared Ward, an American Olympic marathon runner? JAREN WILKEY/Runner's World 1. Training periodically
Marathon training is a very hard work, especially the physical burden of some very important long-distance running exercises. Wade often runs about 35 kilometers in daily training, and he will schedule regular recovery days in his calendar. During the training time of one week, he will set Sunday as his rest day. In addition, in three to four months, he will arrange a more intense large-scale competition, and then let himself have a few weeks to rest and recover. He said that the advantage of doing this is that your body will not be in a state of fatigue all the time. At some point, your sports ability can reach a peak. When the game comes, you only need to adjust this peak to synchronize with the game, and your performance will be significantly improved. 2. Pay attention to the slight pain
Wade thinks that he can avoid some major sports injury problems because he will stop training to find out the problems as soon as there is any unusual pain on his body. He said that stopping for 1-2 days will not delay your training and sports performance, and it may help you avoid injuries that last for months or even a year. In addition, he also suggested that you should not deal with the pain in your body hastily, and consult a professional doctor as much as possible to solve any problems.
3. Replenish carbohydrates in time
Wade does not advocate a certain fixed diet. His suggestion is to eat healthy food as balanced as possible, but when the training is hard, he will supplement a lot of carbohydrates in time, especially after completing the training, which can help the tired body recover quickly. He suggested that runners can enjoy a complete diet after 9 to 12 minutes of training, but he has very strict plans in this regard. A few days before taking part in a marathon, he will gradually reduce the fat and protein content in his food, while the carbohydrate content will increase obviously. (For reference: liver sugar super-supplement method) 4. Practice adding more water during horse racing < P > Wade had the experience of stomachache during long-distance running before, but now he has found a sports drink formula that suits him. Then, he tried to increase the number and quantity of drinking water as much as possible during long-distance running. He said, "When running in cold weather, water supplement may not be a big problem, but in hot days, whether you can replenish water in time is the key factor for running." Studies have shown that through training, runners can gradually increase their maximum intake of drinking water, and Wade has also adopted this way to strengthen his hydration ability. With such a water replenishment strategy, he also ran 2:12:56 in the 215 American Marathon Championship held in Los Angeles. When our bodies gradually adapt to take part in the marathon with more water, it can not only help us to have better physical fitness, but also bring positive psychological hints-I can run farther and faster. Note: the supplementary water here refers to drinking water containing electrolytes needed by the body. 5. Average pace < P > For many marathon beginners, this is the most difficult basic rule to maintain. They often run very fast at the beginning, but soon enter the bottleneck of physical fitness, and then feel unsustainable in the second half of the race. However, this is a matter of course for Wade, because his master's thesis is about the pace of marathon. His research shows that runners who can run into the Boston Marathon in the St. George Marathon, which is roughly downhill, usually have a more appropriate average pace when running horses. Wade himself ran the first and second half paces at 1:6:31 and 1:6:29 in the 216 Olympic test. Some people think that we should slow down at the beginning of the race, but Wade doesn't think so. He said, "It's difficult for me to arrange several speeds in a race. I'd rather run at the same speed all the time. Jared Ward at the 215 American Half Horse Championship? Andrew McClanahan/Runner's World
Jared Ward Jerry Wade /profile
Personal best is 5m: 13:34.74(214 American Walnut Mt. SAC relay race) 1, meters: 28:36.15(213 Palo Alto Stanford Invitational Tournament) Half Horse: 1:1:42(215 American Half Marathon Championship, runner-up) Whole Horse: 2:12:56(215 American Marathon Championship, champion). He won the 2 and 25K championships at the same time) Other awards: runner-up of Minnesota Twin Marathon in 214, runner-up of American Marathon Championship in 214, third place in 216 Olympic Marathon Test (2: 13: ), sixth place in Rio Olympic Men's Marathon in 216.