Intermittent running and uniform running are the most common training methods in mass running training. It is also of concern to everyone which running method has better exercise effect.
In fact, in the special endurance training, it is not so classified. It has a clearer and more detailed training division, including long distance running, rhythm running, Fatlake running, lactic acid threshold training, etc.
Is what running at a constant speed?
As the name implies, running at a constant speed is to run the whole course at a roughly constant speed. This kind of training is characterized by: during the running process, you will not feel particularly tired, you can stick to it more easily, and at the same time, you will recover faster after running.
Most people run and jog at a constant speed, generally stable at a speed of 7 ~ 10 km/h and running about 3.5 ~ 5 km in half an hour.
Is what running intermittently?
Also called variable speed running, it refers to running the whole course at an unconstant speed, and the speed changes in a [wavy] manner. The more common training method is to run fast for a period of time, then relax for a period of time, and cycle for several rounds.
The characteristics of this kind of training are: in the fast running stage, the body feels extremely tired and has a great degree of muscle stimulation; After running, the body recovers slowly, for example, it may cause [delayed muscle soreness], and the muscle soreness on the second and third days will be more obvious than that on the same day.
Which is better, uniform running or intermittent running?
In the systematic endurance training, intermittent running is a higher-order form of uniform running (long-distance slow running). Only after practicing a large number of long-distance running and reserving sufficient cardiopulmonary endurance foundation can intermittent running training be started.
Then the question arises, which is better, intermittent running or uniform running? If you are looking seriously, I believe you already have the answer to this question.
Advice for beginners
No matter you have a what type of sports foundation, as long as you have never practiced running systematically before, or have practiced running systematically before but stopped practicing for a long time, when starting or resuming training, I personally suggest that you must start with the most basic [uniform running (long distance jogging)].
Run a long distance at a steady and controlled speed, reserve enough cardiopulmonary endurance foundation, and then carry out intermittent running training. Intermittent running stimulates muscles and joints greatly, but it is not suitable for beginners to practice.
Advice to the veteran
When doing intermittent running training, it is recommended that you use a heart rate meter and learn specific methods to measure the training intensity during the fast running phase.
Before this, we need to know more about [Lactate Threshold], which is one of the very important factors in designing [intermittent running training]. Most of the fast running stages of intermittent running training should [approach] or [exceed] the lactic acid threshold as much as possible. Long-term practice of intermittent running near the lactic acid threshold can push up the lactic acid threshold, thus achieving the training purpose of improving endurance.
What is the lactic acid threshold?
Lactic acid is a [metabolic intermediate] in the process of exercise. It will make your body feel uncomfortable and is one of the causes of muscle fatigue. When you exercise, your body keeps producing lactic acid.
The greater the intensity of exercise (the more intense the movement), the faster the lactic acid will be produced in the body, but the lactic acid produced is also constantly metabolized by the body: the body is producing lactic acid while metabolizing lactic acid. Generally speaking, as long as the exercise is not very intense, the speed of lactic acid metabolism is greater than the generation speed.
But there is a tipping point, That is, the rate of lactic acid production is equal to the rate of lactic acid metabolism. Once the rate of lactic acid production exceeds the rate of lactic acid metabolism, your body will quickly accumulate a large amount of lactic acid, at this time your body will feel uncomfortable and very tired, and at the same time the energy supply system will turn to [anaerobic energy supply system (phosphogen and glycolytic energy supply system)].
This critical point is called [lactic acid threshold]. Everyone’s lactic acid threshold is different: the runner with better endurance, the later the lactic acid threshold will appear.