R*****s
发帖数: 41236 | 1 原来average competitive runner一周才跑34迈..
http://running.competitor.com/2011/08/training/are-you-running-
As the great Arthur Lydiard said, “Miles make champions.”
Written by: Matt Fitzgerald
According to the 2011 National Runner Survey, the average competitive runner
runs 34 miles a week. Is that enough? Well, that depends. But let me answer
the question this way: If 10 randomly selected competitive runners were
brought to me to discuss their goals and receive my advice, I would probably
advise nine of them to run more.
Running more is the surest and most potent means to improve as a runner. The
only other way is to run faster. Running faster is effective too, but its
power is more limited. Running faster certainly yields improvement quickly,
but it has less long-term potential to improve running performance than
running more.
An analogy helps explain why. There are two ways to improve your standard of
living. You can make each dollar you earn stretch further—for example, by
finding a store where you can buy two apples for every dollar instead of
just the one you get at the place where you currently shop. That’s one way.
The other way is to make more money. Now, which of these two options has
more power to improve your standard of living? Without a doubt stretching
dollars can yield improvements more quickly. You see results almost
immediately. But you can only buy so many apples for a dollar. Increasing
your income will take more time, but there’s almost no limit (theoretically
) to how much money you could make, so the ultimate potential to improve
your standard of living in this way is much greater.
Related: Volume Control: How much should you run?
Running faster is like stretching your dollars. If you’re currently running
34 miles per week and for whatever reason you wish to continue running 34
miles per week, you can improve quickly for a short time by running some of
those miles faster. But you will improve more if you gradually increase your
training volume to 68 miles per week. Of course, these two means of
stimulating improvement are not mutually exclusive. You will improve the
most if you gradually increase your mileage and then introduce a little
faster running.
The best evidence from science and the real world suggest that the more we
run, the better we race. A few good studies have shown that average and peak
running mileage are the best predictors of performance in marathons. This
pattern holds even at the highest levels of the sport. For example, Jason
Karp found a strong correlation between training volume and performance in
male and female qualifiers for the U.S. Olympic Team Trials marathons.
There is, of course, a point beyond which increased training becomes
counterproductive. But that point seems to fall very close to the point of
injury in most runners. In other words, runners keep improving as they
increase their running mileage all the way until they get to one step short
of the point of breakdown. Now, for some runners the point of breakdown
occurs at a relatively low training volume. But while some runners can
handle more mileage than others, the same principle applies to all: to get
the best races results, you need to train almost as much as you physically
can. It also bears noting that the amount of running any given runner can
handle increases over time with a patient, incremental approach.
Anyone would expect a runner who increases his or her average running volume
from 15 miles a week to 25 miles a week to improve. But why do runners
continue to improve when they raise their average from 85 miles a week to 95
, from 115 miles a week to 125? I think the main reason is neuromuscular.
Every stride is stride practice, and the more you practice, the more relaxed
and efficient your movements become. In this sense, doing a ton of running
is beneficial for the same reason that playing a ton of golf is beneficial
to golf performance.
The majority of everyday competitive runners don’t run anywhere near as
much as they could. Thirty-four miles a week? Come on. Most runners don’t
run more because they simply don’t feel like running more. That’s fine. I
’m not here to tell you what you should feel like doing. But if you’re
open to making a change, then I am here to encourage it. Instead of a race
time goal, let your next goal as a runner be to build up to running a
certain number of miles in a week. If you’ve never run more than 35 miles
in a week, aim for 50. If your max is 50, go for 75. Take your time and slow
down as much as necessary to keep your body feeling good.
When you’ve reached your goal, then reduce your mileage a bit and add some
tempo runs and speed work to your schedule for a short time. Then race. You
’ll go faster than ever. | y**********u
发帖数: 6366 | 2 但是brian sell好像一周160mile.。。
runner
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【在 R*****s 的大作中提到】
: 原来average competitive runner一周才跑34迈..
: http://running.competitor.com/2011/08/training/are-you-running-
: As the great Arthur Lydiard said, “Miles make champions.”
: Written by: Matt Fitzgerald
: According to the 2011 National Runner Survey, the average competitive runner
: runs 34 miles a week. Is that enough? Well, that depends. But let me answer
: the question this way: If 10 randomly selected competitive runners were
: brought to me to discuss their goals and receive my advice, I would probably
: advise nine of them to run more.
: Running more is the surest and most potent means to improve as a runner. The
| w***u
发帖数: 724 | 3 Too long. Need summary. Does this include sprinters?
runner
answer
probably
The
【在 R*****s 的大作中提到】
: 原来average competitive runner一周才跑34迈..
: http://running.competitor.com/2011/08/training/are-you-running-
: As the great Arthur Lydiard said, “Miles make champions.”
: Written by: Matt Fitzgerald
: According to the 2011 National Runner Survey, the average competitive runner
: runs 34 miles a week. Is that enough? Well, that depends. But let me answer
: the question this way: If 10 randomly selected competitive runners were
: brought to me to discuss their goals and receive my advice, I would probably
: advise nine of them to run more.
: Running more is the surest and most potent means to improve as a runner. The
| n***z
发帖数: 76 | 4 The study may have included (or very likely) short/medium distance runners.
I don't believe competitive long distance runners will run under 40mpw (
unless in injury or after major races). |
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