改进需要时间。当真正的跑步答案比任何一种锻炼更为基本时，就很容易被引诱到这种训练中似乎是神奇的秘密。
To talk about how to train for long-term improvement, it’s important to get comfortable with two terms you may not be familiar with: capacity and utilization. While these terms may be unfamiliar, the ideas behind them are not. Capacity has to do with your aerobic fitness or endurance. Greater capacity means you can run longer and faster with less fatigue. Think of it as your “bank account” for running — it accrues slowly but can last a long time if you spend wisely.
如果您的银行帐户确定您的支出能力，则利用是您花费的。利用培训是最具体的锐化和比赛准备的工具。它utilizesthe endurance and fitness you have built for yourself through capacity training.
能力培训必需品万博博彩手机登录
Capacity training encompasses many elements. The building blocks of耐力包括有氧运动，力量和技术元素，以及少量的厌氧工作。当您进入它时，容量培训可能会有些乏味 - 每周又一周和一个月又一个月又一个月又一次地进行有氧运动似乎并不特别令人兴奋，但它们不断提高您的性能潜力。
请记住，在短期内从未实现耐力 - 它建立了多年的持续培训。这就是为什么保持健康是任何跑步者最重要的目标之一。如果您无法将几个月的持续培训串在一起，那么您将永远无法发挥自己的潜力。
Although it may seem counter-intuitive, you don’t get faster simply by working on speed. Too much emphasis on speed makes you more prone to injury. While faster workouts have a time and place, they need to be used selectively and tempered by a focus on endurance training. As your endurance builds over time, you’ll better withstand fatigue. This means you’ll get more comfortable at higher mileage levels, have improved recovery time, and discover an extra gear when racing harder.
APPLICATIONS OF UTILIZATION TRAINING
While capacity training should always be your primary focus, utilization training has a time and place. Utilization workouts are typically very race-specific. They can be used judiciously to help you sharpen for a race when you are pushing for a certain training outcome.
因为他们“最大程度地利用”运动员的能力，所以当您已经建立了强大的耐力基础时，利用训练锻炼最有效。如果您从一个小型银行帐户开始，那么花大的收益要少得多！首先建立耐力，您将从锐化的锻炼中获得更多。
利用锻炼短暂而强烈，您会比能力培训更快地看到好处。它们的完成速度可能比竞争速度快5-10％。但是，好处的持续时间不会太久。尽管您的耐力徘徊，即使您坐在沙发上呆了两个星期，但利用训练的好处很快就消失了。因此，在您已经适应并迅速接近时，请保留它们。
CAPACITY AND UTILIZATION IN YOUR OWN TRAINING
The long-lasting benefits of consistent capacity training will have the greatest impact on your improvement as a runner. Although the gains may accumulate more slowly, they continue to benefit you during your training as long as you can avoid extended time off.
To be consistent, you have to be healthy. Therefore always make this a priority in your training and work on your weakest links. Include runner-specific mobility and strength work in your training, and use cross-training to increase your endurance if you cannot handle a heavy mileage volume.
To build your endurance, you’ll want to follow these general principles in your training plan:
- 逐渐增加您的每周里程 - 更高的工作量意味着更高的耐力。但是，随着增加它们的增加，请始终保持额外的里程！
- Utilize a variety of aerobic workouts, including tempo runs, steady-state runs and progression runs
- The value of weekly long runs can’t be overstated — these are an obvious winner when you want to build endurance.
- Cross-train if you’re injury-prone to help replace higher mileage. The most running-specific cross-training includes池运行, cycling and the elliptical.
As you get closer to race day, workouts that are more utilization focused can help you prime your body to run fast. But use these workouts carefully, ideally with the guidance of a coach or personalized training plan. Capacity training may not be flashy, but it will always be the most effective way to get the most out of your training.
Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.
