原來練長跑都要<發足狂奔>，你地試過未?

alfredyu

渣打後，跑馬地運動場練跑的人顯然少了很多。我星期二在跑步舍的練習郤還是有十多人出席，教練近兩星期開始教大家做短跑訓練。以住我練習也有做快跑訓練，約4.5分鐘一公里對我是很快了，約跑四百公尺休息，大約重覆十次。
但這次做的是約100公尺的短途衝刺，每一次都可以用發足狂奔來形容。然後慢跑回起點再衝。除了這還加上誇張的提腳和近乎跳躍式的跑法，如是者一個小時。第一個星期練完大腿肌肉還有點痛，今次好多了。現在覺得大腿真的比較有力，而且這樣多些花樣去練跑步也有趣點。很好!

註 - 各位如要試請先做足熱身，再慢跑十五分鐘，完左之後又慢跑五分鐘，再做伸展運動。我們是在人造草地上練的，防止受傷。

[ 本帖最後由 alfredyu 於 2009-1-9 16:59 編輯 ]

Gills

Alfredyu兄, 我自己都有咁練過, 通常跑 20x100m 或 10x200m. 中間若50秒時間Recover, 練完後的確大腿及小腿肌肉強化左, 耐力都有所增加. 如果練埋跑山, 大腿肌更明顯浮現. 不過練Interval最好搵個Fan一齊練, 如果唔係好易愈跑愈慢.

elnino

原帖由 alfredyu 於 2008-3-13 10:49 發表

                               
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渣打後，跑馬地運動場練跑的人顯然少了很多。我星期二在跑步舍的練習郤還是有十多人出席，教練近兩星期開始教大家做知跑訓練。以住我練習也有做快跑訓練，約4.5分鐘一公里對我是很快了，約跑四百公尺休息，大約重覆十 ...

I can't exactly recall the name of this training, likely called "kick speed". It aims to train anaerobic. See how Chan Kar Ho kicked away the Japanese in SCM in the last few meter. This is the purpose of the training.

blurmax

Such training is Interval Training which is very useful to enhance the speed and endurance of runners.

elnino

原帖由 blurmax 於 2008-3-13 11:15 發表

                               
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Such training is Interval Training which is very useful to enhance the speed and endurance of runners.

This is different from interval. Interval aim to increase VO2Max, a more aerobic way. This kick speed training aim at anaerobic way.

Gills

elnino兄, 算我愚笨,唔係太明?
interval aim to + VO2Max, a more aerobic way ( 有氧訓練 )
kick aim to  anaerobic way ( 無氧訓練 ) only.
Correct me if anything wrong and what's the meaning of VO2Max. Thanks

原帖由 elnino 於 13-3-2008 11:20 發表

                               
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This is different from interval. Interval aim to increase VO2Max, a more aerobic way. This kick speed training aim at anaerobic way.

[ 本帖最後由 Gills 於 2008-3-13 11:52 編輯 ]

elnino

原帖由 Gills 於 2008-3-13 11:50 發表

                               
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elnino兄, 算我愚笨,唔係太明?
interval aim to + VO2Max, a more aerobic way ( 有氧訓練 )
kick aim to  anaerobic way ( 無氧訓練 ) only.
Correct me if anything wrong and what's the meaning of VO2Max. T ...

VO2Max...can't explain it in short (and I don't exactly know the detail). Roughly said it is about how well you muscle use Oxygen. In interval training, we usually keep our heart beat at around 95% of MHR. Our muscle is still under mostly aerobic exerice. In kick speed training, we sprint for 100m, or up to 400m at the fastest speed that you can do. This is anaerobic exercise.

BTW, I rarely do kick speed. Because I'm a very slow runner and never need this to kick someone out (or may be I need it to achieve marginal PB).

el nino.

lvrunner

Gills 兄 ~

May be I can elaborate a little bid more.

VO2Max ~ the maximum amount of oxygen a runner consumes at a particular pace (during interval training).  This pace should correspond to about 95 to 100% of your maximum heart rate.  Here in USA, you can do this VO2Max test in some doctors office for some $$.  It is mostly done on a bicycle instead of a treadmill.  

One thing to note: you can 'train up' your VO2Max fairly quickly. A few 800m intervals and some strides can get you 5-7% improvement in VO2Max in just a few weeks. So, if you haven't been doing any real speed work, consider that the results you get can be improved in less than a month... if you want to invest the time/effort.  You need a heart rate monitor to do it though.

michaelyw

我未試過呢種訓練呀，成日驚冇專人訓練之下會好容易傷。
其實一直以來我跑步都好驚自己會傷，所以好多時都唔敢去盡，包括比賽時。
呢排唯有自己練好耐力吧，間中嘗試用4:30-4:40 tempo run 20 分鐘，
到年尾返來才有ching們一起研究和訓練吧。

Gills

回復 9# 的帖子

多謝兩位C兄詳述, 已經對Vo2MAX有多點了解, 等我上網再搵多D料, 再親身體驗吓,然後先同大家分享,Thanks.

ckleung

在上訓練班時試過，是100m全速，100m慢速，圍繞550m的一周相間來跑，全速時也會注意提腿，蹬腿等快跑動作。一圈完成後，稍為休息1分鐘後再跑，練習1小時。覺得這個訓練對強化大腿及小腿肌都有幫助，但在平時自己練習時，我還是喜歡享受慢跑的樂趣。

michaelyw

謝謝大家的詳述~
你地講好多terms都好深奧~
大家如果想查查自己各種跑法的大概速度，可以在這裡打入最近比賽成績再作參考
https://www.longrun.hk/calculator.html

007

我現在都試緊間歇跑及上斜跑,練了兩三天,未有顯著效果,想請教九龍西,跑上斜有冇好介紹

alfredyu

如是者我練左快跑一個月，我真係鐘意左呢種練習，有另一種感受同體會。

bee

有咩感受 我練到死死

Alfred

要慢慢嚟，欲速不達。

alfredyu

今日又開始左新練習，叫做D 快跑,大約快跑五百多公尺，然後慢跑200 回起點，如是者重覆十次, 好正，覺得大腿真係有力左。如果唔係跟訓練班，一個人跑肯定冇斗志咁練。

alfredyu

今日又開始左新練習，叫做D 快跑,大約快跑五百多公尺，然後慢跑200 回起點，如是者重覆十次, 好正，覺得大腿真係有力左。如果唔係跟訓練班，一個人跑肯定冇斗志咁練。