Among them, there are 97 athletes who have reached the level of national athletes, including 33 male players (within 2 hours and 34 minutes) and 64 female players (within 3 hours and 19 minutes). Then, with more and more competitions nowadays, bonuses are involved in a wider range, and many games have set domestic athletes' ranking bonuses. Many high-level amateur runners have the opportunity to get bonuses everywhere and even beat African athletes to win marathons. champion.
However, at the same time as the "blowout" broke out, it also caused a batch of amateur masters to encounter bottlenecks in training. For example: A year ago, the launch of a group of masters who had created PB, many of them had started to fall, and even the best results were more than 10 minutes slower than last year's results. Some masters suffered injuries and fatigue and had to fade out of the game.
So, when amateur masters break through the bottleneck of training, what preparations are needed to make a breakthrough?
Do a Good Job in the "Professional" Transition
First of all, psychologically we must prepare for the transition to “professionalismâ€.
When you have gradually approached the professional level and are determined to continue to break through, you can no longer think of yourself as an ordinary amateur runner. The biggest difference between amateur training and professional training is that professional training is a systematic project, while amateur training is messy. At this time, you need to have a clear understanding of the training. Don't just see the glamorous appearance of “amateur mastersâ€.
In 2017, it was the year of the rise of Chinese amateur runners. Xama’s domestic champions won the victory. Winners of the National Games Wan Yanqiao and Tang Hui, Di Qi, who won the national championship in Nanjing and Shenzhen, and Li Peng, the champion of the Changsha Marathon, formed a strong contrast with the stagnant professional marathon. A large area of ​​amateur marathons outside the system has greatly increased.
These “net red†runners took their places in an amateur status, leaving many amateur runners to feel that professional training was not required and that professional performance could be achieved.
However, most of the well-known amateur masters actually have a professional background. Guan Yousheng, Li Zicheng, and Di Qi used to be professional athletes in the physical team team compound. In other words, their role is actually from the profession. The transition to amateurs is in principle not a true amateur athlete.
The transition from amateur to professional is much more difficult. It is also these pure amateur base talents that can be regarded as truly "private masters". For example: You amateur amateur “Fujian Marathon†You Pequan; And in the Beijing Marathon also went to the third in the country, launched the second domestic take-out brother Xiao Zhenhua; Changsha Marathon won the China Normal University’s sports teacher Li Peng, etc. .
But even on the basis of amateurs, their training level and investment have reached a very professional level. In other words, professional results can only be obtained through professional training. Training can be achieved through dedication to maximize training benefits.
Create a good training environment
The daily life of professional athletes is all about training, and there is no need to consider other things. Amateur runners do not have such a training atmosphere.
The professional training team includes coaches, team doctors, scientific research support, nutritional support, massage and physiotherapy and other means of recovery, and no need to worry about funding guarantees, are conditions that amateur runners do not have.
Amateur runners must first ensure that the training conditions are diet and sleep. As the saying goes: "You can eat before you practice." A healthy diet is essential for marathon training. In addition to the staple food (taro, rice), the diet can consume more beef, seafood, protein, soy products, vegetables, fruits, milk, honey, etc., and eat less junk foods such as fried and salted.
It is also necessary to ensure sufficient sleep time. Sleep is a crucial period for human tissue repair and synthesis. It is reported that African high-level marathon runners sleep at least 12-14 hours per day. Our domestic sports teams are also basically trained early in the morning. I went to bed one morning to eat lunch, and after lunch break in the afternoon, I trained again. I went out and rested at around 9 pm.
Therefore, amateur runners need to ensure at least 7-8 hours or more of sleep every day, sleep as much time as possible, and do not have to sacrifice too much sleep time to training.
Although running is a personal project, athletes need a strong team to support during training and competition.
Whether this is a world long-distance running country - Kenya, Ethiopia, or domestic strong provinces of long-distance running - Shandong team, Liaoning team, Yunnan team, in creating a brilliant period, rely on team operations, rather than individual heroism. For example, at the 8th National Games in 1997, the Liaoning team won four gold medals for women at 800 meters, 1,500 meters, 5,000 meters and 10,000 meters; the Shandong team swept four men's gold medals of 800 meters, 1,500 meters, 5,000 meters and 10,000 meters. Reflects the importance of collective operations.
Amateur runners transition to professional training. The first step is to integrate all the training-related resources around you. For example: "professional sports teams, young sports schools, scientific research institutions" and other sports organizations. It is not enough to rely on one's own awareness of running. At this time, you must also need some teammates to run faster than you.
In the selection of coaches, we still insist on the previous point of view. We must find coaches with marathon professional training and game backgrounds, and even fitness trainers in the gym.
Scientific training methods
The improvement of sports level requires a scientific, systematic and coherent training process.
The higher the sport level, the higher the training method and quality requirements. Professional training programs are more professional. Starting from the training content means that your training plan should include all means of marathon training such as aerobic training, mixed oxygen training, and anaerobic training, and the entire training cycle should be systematic, consistent, and scientific.
In fact, even if many athletes specialize in marathon training, many times the total horse performance (for men) has been hovering around 2 hours 20 (with a total speed of 319). Therefore, in the usual training of amateur runners, it is even more difficult to achieve professional standards if they do not achieve a certain level of training quality and effectiveness.
1. The number of exercises should not be less than 7 times/week, the daily exercise load should not be less than 120km/week, the winter can increase to 150km/week, and the exercise intensity should be 75%;
2. Guarantee the periodicity and coherence of training, each training cycle is not less than 4 weeks;
3, daily training: aerobic, mixed oxygen, anaerobic cross-training, winter training emphasizes the improvement of aerobic endurance, there are "a short, long and short" training methods to ensure the main aerobic, anaerobic interspersed Training concept; pay more attention to the quality of training, do a good job in the training quality of key training courses, reduce invalid training, and do not blindly pile up running capacity.
Attachment: Winter Training Week Training Program for Shandong Provincial Team Training (for reference only)
It is believed that with the development of the Chinese marathon industry becoming increasingly perfect and amateur runners training more rationally and systematically, we will see more amateur marathon enthusiasts' excellent results at this time in 2018.
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