a*********h
发帖数: 306 | 1 从去年开始每次跑＞３mile后，自以为悟出了个道理：跑5k以上的距离一律小碎步，自
定义为被动迈步，不主动迈步。迈步是因为要避免摔倒，快要摔倒了就得迈步。最后迈
步和避免摔倒达成动态平衡，然后就可以一直省力地跑下去。
现在过了race季节，又看Ryan Hall 的录像看得心血澎湃，索性今天试了一下大步跑。
2mile的tempo trail run, 不求速度，只求感觉。每一步 kick high，然后自由向前摆动后找落点
，但不能超前身体重心。胳膊摆动变动不大，以不用力自然为原则。
结果mile1, 7:04， ３－３呼吸, mile 2, 7:07，２-2呼吸. 步频明显降低（估计频率
为以前的0.6~0.7左右）。总体感觉比以前爽，轻松。没有以前呼吸急促的感觉。有那么点穿钉鞋跑碳渣跑道的感觉. 跑完后 jogging休息时突然降大雨，肾上腺突升。以０.3mile自由sprint结束，时间为1:25。最后全身湿透，整个爽字了得。看来这样的实验以后得多做。 | c*********n
发帖数: 2120 | 2 Looks you are having fun and a lot of running knowledge, whereas I am only
having the first part-:)
摆动后找落点
那么点穿钉鞋跑碳渣跑道的感觉. 跑完后 jogging休息时突然降大雨，肾上腺突升。以
０.3mile自由sprint结束，时间为1:25。最后全身湿透，整个爽字了得。看来这样的实
验以后得多做。
【在 a*********h 的大作中提到】
: 从去年开始每次跑＞３mile后，自以为悟出了个道理：跑5k以上的距离一律小碎步，自
: 定义为被动迈步，不主动迈步。迈步是因为要避免摔倒，快要摔倒了就得迈步。最后迈
: 步和避免摔倒达成动态平衡，然后就可以一直省力地跑下去。
: 现在过了race季节，又看Ryan Hall 的录像看得心血澎湃，索性今天试了一下大步跑。
: 2mile的tempo trail run, 不求速度，只求感觉。每一步 kick high，然后自由向前摆动后找落点
: ，但不能超前身体重心。胳膊摆动变动不大，以不用力自然为原则。
: 结果mile1, 7:04， ３－３呼吸, mile 2, 7:07，２-2呼吸. 步频明显降低（估计频率
: 为以前的0.6~0.7左右）。总体感觉比以前爽，轻松。没有以前呼吸急促的感觉。有那么点穿钉鞋跑碳渣跑道的感觉. 跑完后 jogging休息时突然降大雨，肾上腺突升。以０.3mile自由sprint结束，时间为1:25。最后全身湿透，整个爽字了得。看来这样的实验以后得多做。
| g*****r
发帖数: 4444 | 3 我也在尝试Ryan Hall的方法，不知道有没有做对。
我不kick high, 上半身尽量不上下动，只是尽量前倾 （chi running)，手臂摆动很小
，尽量迈大步，所以基本只有两腿在动，觉得速度是快了一点点，但是步频很快，呼吸
很大。而且这样自然是脚后跟落地。
我觉得Ryan Hall那么漂亮的动作，怎么我做起来感觉很难看。beginner还在摸索。 | a*********h
发帖数: 306 | 4 其实和大伙一样，我跑步也是为了 having fun. It is really fun to run faster
and longer
但令人惭愧的是，我觉得it is funnier to run faster with less efforts. 为了达
到这个目的，我没有follow 任何的training plan。 They are too tough for me。
我只是把它们简要的归纳为： 要用各种速度的run反复折腾。我把更多的精力放在琢磨
怎么省力上。所以我的那些trick根本不是什么knowledge。只要不走火入魔已是万幸。
【在 c*********n 的大作中提到】
: Looks you are having fun and a lot of running knowledge, whereas I am only
: having the first part-:)
:
: 摆动后找落点
: 那么点穿钉鞋跑碳渣跑道的感觉. 跑完后 jogging休息时突然降大雨，肾上腺突升。以
: ０.3mile自由sprint结束，时间为1:25。最后全身湿透，整个爽字了得。看来这样的实
: 验以后得多做。
| a*********h
发帖数: 306 | 5 If you 尽量迈大步, 步频很快, 速度只是快了一点点, something seems wrong :)
Are you sure that your stride is forward not upward?
【在 g*****r 的大作中提到】
: 我也在尝试Ryan Hall的方法，不知道有没有做对。
: 我不kick high, 上半身尽量不上下动，只是尽量前倾 （chi running)，手臂摆动很小
: ，尽量迈大步，所以基本只有两腿在动，觉得速度是快了一点点，但是步频很快，呼吸
: 很大。而且这样自然是脚后跟落地。
: 我觉得Ryan Hall那么漂亮的动作，怎么我做起来感觉很难看。beginner还在摸索。
| g*****r
发帖数: 4444 | 6 最可能是我的脚步不够大，或者我的重心太低，所以迈不开。anyway, 我目前不追求速
度，只希望能跑远点，学习Ryan Hall和chi running是想减少对膝盖的伤害。我不要误
入歧途走火入魔，呵呵 | g*****r
发帖数: 4444 | 7 我不做temp,现在一般跑5-10迈，希望能平均pace 10：00.
【在 a*********h 的大作中提到】
: If you 尽量迈大步, 步频很快, 速度只是快了一点点, something seems wrong :)
: Are you sure that your stride is forward not upward?
| R*****s
发帖数: 41236 | 8 个人感觉， 如果准备跑全马， 可能还是跟一个plan比较好， 半马以下的比赛
可能没太大所谓， 能够run effeciently的确是最重要的。。
【在 a*********h 的大作中提到】
: 其实和大伙一样，我跑步也是为了 having fun. It is really fun to run faster
: and longer
: 但令人惭愧的是，我觉得it is funnier to run faster with less efforts. 为了达
: 到这个目的，我没有follow 任何的training plan。 They are too tough for me。
: 我只是把它们简要的归纳为： 要用各种速度的run反复折腾。我把更多的精力放在琢磨
: 怎么省力上。所以我的那些trick根本不是什么knowledge。只要不走火入魔已是万幸。
| a*********h
发帖数: 306 | 9 Thanks for the suggestion. You are of course right.
But I know myself best. I am just a low-pass filter. I used to be good
between 0 and 400Meters and never imagined to run > 1500 meters. My
performance just decays too fast with distance. Now I am very happy to be
able to run a 5k easily and will 知足常乐. I won't do any distance at or
above HM for this life.
【在 R*****s 的大作中提到】
: 个人感觉， 如果准备跑全马， 可能还是跟一个plan比较好， 半马以下的比赛
: 可能没太大所谓， 能够run effeciently的确是最重要的。。
:
:
| w****1
发帖数: 4931 | 10 You gotta realize that it is NECESSARY to run LONG in order to run
efficiently. You need to teach your body the
perfect running form through repetitions. It is precisely due to the lack of
running economy that your
performance decreases fast with the distance.
【在 a*********h 的大作中提到】
: Thanks for the suggestion. You are of course right.
: But I know myself best. I am just a low-pass filter. I used to be good
: between 0 and 400Meters and never imagined to run > 1500 meters. My
: performance just decays too fast with distance. Now I am very happy to be
: able to run a 5k easily and will 知足常乐. I won't do any distance at or
: above HM for this life.
| b*****4
发帖数: 97 | 11 Never say never
I won't do any distance at or
【在 a*********h 的大作中提到】
: Thanks for the suggestion. You are of course right.
: But I know myself best. I am just a low-pass filter. I used to be good
: between 0 and 400Meters and never imagined to run > 1500 meters. My
: performance just decays too fast with distance. Now I am very happy to be
: able to run a 5k easily and will 知足常乐. I won't do any distance at or
: above HM for this life.
| a*********h
发帖数: 306 | 12 hehe, if I ONLY want to improve my 5k, do I have to run >= HM, or running <
5 mile each time can also do the job? Specifically, which of the following
is better:
(1) I train at distance = 400M, 800M, 1mile, 2mile, 5k, 10k, 10mile, 20mile
(2) I train only at distance = 400M, 800M, 1mile, 2mile, 5k, 10k
of
【在 w****1 的大作中提到】
: You gotta realize that it is NECESSARY to run LONG in order to run
: efficiently. You need to teach your body the
: perfect running form through repetitions. It is precisely due to the lack of
: running economy that your
: performance decreases fast with the distance.
| w****1
发帖数: 4931 | 13 That depends on what you mean by doing the job. To run a decent 5K, (2)
could work. To run your best possible 5K, (1), without any question. A
typical high school miler in this country would train 60 miles per week. And that's just a middle distance specialist.
There is a huge difference between just running a 5K and racing a 5K. How would you do a typical mile repeat for a 5K race? You'd probably warm up for 2 miles, then run 1 mile fast followed by 0.5 mile recovery, 3-4 times. That's already
【在 a*********h 的大作中提到】
: hehe, if I ONLY want to improve my 5k, do I have to run >= HM, or running <
: 5 mile each time can also do the job? Specifically, which of the following
: is better:
: (1) I train at distance = 400M, 800M, 1mile, 2mile, 5k, 10k, 10mile, 20mile
: (2) I train only at distance = 400M, 800M, 1mile, 2mile, 5k, 10k
:
: of
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