Do you really understand the importance of speed training for trail running?

To see literally, cross-country runners seem to be those who are good at running long distances but who are not good at speed. Therefore, this long-distance running exercise, which takes a lot of time, becomes an argument for avoiding an important basic training, speed training.

Why do those who break the record of endurance running in the 24-hour race speed exercises? Even if they look at the time, they seem leisurely like a walk, such as an average of 8 minutes, 9 minutes, 10 minutes to complete a kilometer.

Nikki Kimball was the 2004 Western Women's 100 championship and won the championship three times in the USA Track and Field 50 Miles Trail Championships.

What kind of role did her speed play play in achieving such excellent performance?

“I started the Super Horse practice in New England. The road conditions in the mountains there are very complicated. So at the beginning, I was mainly finishing training distances. However, this idea was quickly overturned by myself. Even if the road conditions are difficult, the total There will be parts that can run. If you want to get good results in the race, you must run fast on this kind of road."

Therefore, I think that the usual speed training is very important.

Training goal

The goal of speed training is to increase the maximum aerobic capacity (ie, maximum oxygen uptake), but anyone who has conducted this training will have a fresh memory of this type of training. Because it is not very comfortable. Although uncomfortable, people have to admit that this training method works well.

This training method is usually divided into two steps:

Firstly run each group of intermittent runs with a length of 400-2000 meters, or repeat speed training of 5 kilometers and 10 kilometers;

At the same time, between the speed running group and the group, intervening length is half the distance of each group, or the recovery jogging duration is half the running time of each group.

Note: With this kind of recovery jogging, let each group run at the same speed.

Greg McMillian is an exercise physiologist and coach of McMillian Elite and Team USA Arizona. On his website, he explained the benefits of speed exercises.

"Endurance and speed training can stimulate the body's several systems to adapt and improve exercise efficiency. Research has shown that speed training can increase the body's energy release from energy stores, improve lactate metabolism, generate stronger stimulation, and training. In this way, the ability to absorb oxygen from the blood to supply muscles to maintain high-intensity exercise is enhanced."

In the January-February 2010 Running Times, Jim Gerweck pointed out that if you repeat the same type of exercise every day for a long period of time, such as long-distance jogging, it is easy to cause Labor injuries.

Speed ​​training maintains your body at an intensity level that allows your body to withstand more intense exercise for longer periods of time.

Gavik quotes Termence Mahon, coach of the Mammoth Track Club, as saying:

“The body will adapt and become better at long-term physical activity, and it will become more and more efficient. Therefore, if you always apply the same stimulus repeatedly, then its response to this stimulus will become smaller and smaller. We can't expect to achieve breakthroughs by constantly reiterating the same things. Instead, we need to carry out different kinds of stimulation."

Regardless of any level of runners, if you want to improve the level, you must increase strength and increase difficulty in training.

Dave Dunham, manager of the Teva US Mountain Running Junior Team, a super horse runner and Teva US Mountain Running Junior Team, said:

"The reason for speed training is that if you always jog in training, then it is very difficult to run fast in the game. It is very important to combine various kinds of training to avoid boring. The role of venue speed training is still irreplaceable. Speed ​​is an important measure of athletic ability."

Runward coach Howard Nippert, who won the USA Track and Field 100 kilometer championships, added:

"Always relying on jogging and mountain training will not help you increase your stride or expand your range of motion. You will need to increase your range of motion through speed exercises. Fast movements of your feet can help you quickly pass through uneven terrain."

Other benefits

Other benefits of speed training include:

In the premise of avoiding boredom and overtraining, the training intensity is increased, the range of limb movement is increased, and the adaptability during running on rugged terrain is increased.

In addition to abilities, the benefit of speed training for athletic psychology is to increase your will power. Let you have the ability to maintain different speeds in different distances.

Dave McMillan of Dick-Collins Firetrails 50 Mile in California in 2010 and USA Track and Field 100 kilometers Trail Championship in Texas in 2011. Ji thinks:

"Speed ​​training can provide confidence in overcoming difficulties in the game." If a person already has a fairly good foundation and has the ability to complete super horses without much frustration; then, the next step is to let himself run through speed exercises. Get faster. ”

Like Mackey, Bernie Boettcher also agreed that if he wants to try to make a breakthrough in the game, he must speed up:

"In long-distance cross-country races, the usual speed training can strengthen the will, especially when you face problems such as muscle pain. In this case, I will tell myself that there is nothing at all, and then move on."

Many cross-country runners train on the mountain because they don't like road running and field speed practice. However, even if you are not at the playground or using a treadmill, you can do speed exercises.

The next time you walk into the mountains, you can try your best to run uphill and downhill, or follow a friend who is faster than yourself. However, first of all, you must first ensure that your speed training will not let you hurt yourself and give you enjoyment.