What is the difference between lactic acid resistance and speed endurance running?

For endurance, it is the endurance that is formed in the absence of oxygen. Therefore, through the training of speed endurance, the athlete's resistance in the nerves and muscles is increased, that is, the ability to adapt in the absence of a large amount of oxygen, that is, in the absence of sufficient oxygen, to maintain the best work efficiency. For an athlete with poor speed and endurance, his acid tolerance is not high, and he often cannot withstand a large amount of exercise, and once he has exercised a large amount of exercise, it will cause acidosis, injury, and excessive fatigue.

In sprint training, if you don't practice with a lot of exercise, you often don't develop a high level of endurance. Volkov studied it and pointed out that in the 400m movement, the role of glycolysis is played, and in the 100m movement, the role of non-lactic acid is played.

Therefore, the author combined with practical analysis to improve speed endurance, starting with improving aerobic endurance. As a prerequisite for anaerobic metabolism, aerobic metabolism should gradually increase the body's ability to maintain work on the basis of aerobic metabolism to achieve changes in anaerobic metabolism and other skills.

Lactic acid resistance should be gradual, and the intensity of running every day should be set within the tolerance range of the body. Speed endurance running, on the other hand, is a high-intensity exercise.

I don't think there's much difference, and I haven't studied it deeply, as far as I know, jogging to a certain extent produces lactic acid. Definitely the speed endurance run is a little more powerful.

Both of these are physical conditions after a period of long-distance running, and as long as you stick to it, you will have better development.

Anti-lactic running is a little more tiring, I feel.

1. Preparation period.

This period is mainly to improve the athlete's ability to run, while developing various physical fitness and improving running techniques. The duration is about 4 months, from November to February of the following year. The training schedule is as follows:

1) Monday morning exercise 4000 meters, requiring 3 minutes 45 seconds 3 minutes and 50 seconds per kilometer, through aerobic training, improve cardiopulmonary function. Pay attention to ligament stretching and running technique corrections.

Afternoon: Speed training, training content: 30m x 4 reps, 60m x 4 reps, 120m x 3 reps (mainly on the corner, simulating the acceleration process after the start).

Quality training: small load half squat, weight-bearing straight knee jump, fast and low-intensity bench press, waist and abdominal exercises.

2) Tuesday Special strength, snatch 40 50 kg x 3 4 sets x 3 times. Squats, calf flexion and extension, bench press 70 90 x6 8 sets x3 6 reps.

Stride jump 100m x 4 times x 2 sets (requires active ground grabbing, so as to achieve short support and forward performance during the run), jogging relaxation.

3) Wednesday morning exercise 4000 meters. Requested on the same Monday.

Afternoon: Ability to run exercises. 200m variable speed run x 8 times x 2 sets (each 200m requires 27 27 5 seconds to complete, 100 meters in the middle to rest, and the required 100 meters can not be more than 1 minute).

4) Thursday Special strength, squat, calf flexion and extension 70 90 x6 8 sets x3 6 reps. Half squat 40 60 x10 12 reps x3 5 sets bench press 40 60 x12 15 reps x3 5 sets.

Stride jump 100m x 4 times x 2 sets (requires active ground grabbing, so as to achieve short support and forward performance during the run).

Lunge 40m x 4 reps with weights (this exercise is a good way to expand the pace of the run, which is an important requirement for the 400m run).

Jogging to relax. 5) Friday morning exercise 4000 meters.

Afternoon: Ability to run exercises. 200m variable speed run x 8 times x 2 sets (required on the same Wednesday).

6) Saturday Special endurance 600 m x 2 times (1 minute 28 1 minute 30 seconds, 10 minutes interval), special speed 300 m x 2 times (37 seconds 5 38 seconds, 10 minutes interval) (Note: 600 meters training through super special distance can greatly improve their own anaerobic glycolysis. and 300 meters is to improve speed endurance).

7) Sunday rest, through this stage of training can greatly improve the ability to run. And there are improvements in the technique, which lays a good foundation for the next stage of training.

I haven't started practicing.

The arm will be sore when playing to the back.

You're going to have to pull your arms apart.

Breathe in rhythm.

When the limit appears.

Keep at it.

The pace should also be widened.

Increase the load. Strengthens the endurance of the muscles.

It is recommended that you go uphill.

Can increase stamina.

Downhill is the speed of running.

If possible.

Let's go weightlifting. Slowly increase the weight.

Only by insisting on running every day can you resist this soreness, the more painful it is, the more you run, and half a month is almost. If you can't interrupt, the interruption will have no effect. This soreness is actually a kind of protection for the human body.

I haven't started practicing.

When playing. The arm will be sore to the back.

You're going to have to pull your arms apart.

Breathe in rhythm.

When the limit appears.

You have to stick to it and let it go.

The footsteps are also slippery, and the spring is going to be bigger.

Increase the load. Strengthens the endurance of the muscles.

It is recommended that you run uphill in the spring.

Can increase stamina.

Downhill is the speed of running.

If possible.

Let's go weightlifting. Slowly increase the weight.

Let's take the physical exam, there is still two months of training, during which the training to strengthen the leg strength, do more squats, weight-bearing squats, pull the steps and relax after doing it, you must pay attention to the rhythm, swing the arms and steps to be coordinated... You have to lose your shape during running, and your legs are lifted up, all because of a lack of strength. Another is the problem of speed endurance, maintaining a high-speed exercise for a long time, there is a training method, it may be very tiring, that is, running circles around the playground, sprinting at full speed on the straight, relaxing and jogging on the corner, or even walking through the corner, and then rushing to the straight, keeping within 10 laps. As for coordination, as long as the arm strength and leg strength are sufficient, and the running posture is correct, you can feel that you can run smoothly.

I heard from my friend about a way to train 400 meters, but I don't know what it is, just stop immediately after a high-intensity training session and hold back the sparkling water until you can't stand it anymore.

I specialize in 400, I usually train for long-distance running, and sometimes I don't even sprint for a long time, at this time, both have improved, and the competition results have improved. That's it.

The 400-meter run is a challenging and grueling event in athletics, which requires athletes to maintain a high speed and run for a long time.

An effective training method to improve the speed and endurance of teenagers in the 400-meter run.

1. General aerobic endurance trainingGeneral aerobic endurance training is an important prerequisite for improving the endurance of the 400-meter run. Since anaerobic endurance must be based on aerobic endurance, the purpose of general aerobic endurance is to improve the athlete's maximum oxygen uptake capacity as much as possible, improve the oxidation capacity of muscle cells in all parts of the body, and make the body produce the phenomenon of body saving.

The level of aerobic capacity also has a significant impact on the elimination of fatigue after training in young athletes. Such as long-term ball games, middle-distance running; trail running in parks, on hillsides and on roads; Long bike rides and a 30-minute Fatlake run are both effective ways to develop general aerobic endurance.

2. Rhythm endurance trainingRhythm endurance training can not only help young athletes improve the utilization rate of oxygen and shorten the recovery time, but more importantly, rhythm endurance training greatly improves the storage of phosphate, the largest basic energy source for young 400-meter runners. Rhythmic endurance training emphasizes the quantity of runs rather than the quality, and generally holds each set of exercises for 2 to 3 minutes.

3. Strength and endurance training: Strength and endurance training are very helpful for the 400-meter sprint. The main exercises are resistance running and step running that overcomes their own weight and light equipment for more than 20 seconds. For example, 6 100 meters step run, 6 100 meters slow uphill run, 6 150 meters tow 10 kg tires, 6 250 meters with 1 kg sandbag on both legs, 6 20 seconds rope skipping resistance run.

4. Speed endurance trainingSpeed endurance training is very important for young 400-meter runners, which can improve the athletes' negative oxygen debt capacity and lactate resistance ability. The distance of speed endurance training runs is between 100 600 meters, 80% of the exercise intensity is used, the heart rate reaches 180 190 minutes, the duration and distance of a practice is slightly longer, the number of repetitions of the exercise should not be too much, and the next exercise is carried out after the athlete is almost completely recovered.

Training Method:

1. Adopt a weekly training plan model, but pay attention to the gradual improvement of performance and level in training.

2. Adopt various forms of training methods and contents.

3. The training plan is based on short time, fast rhythm and high efficiency.

4. Pay attention to the cultivation of special running ability, and arrange running training from Monday to Friday.

All aspects of training methods:

1. Speed exercises.

Sprinting exercises such as the 100m and 200m will help you increase your speed during the race. It also makes you realize how far you can get to your maximum speed in the run.

2. Endurance exercises.

Training for 800 meters or a mile will help you build up your stamina in the 400 meters. But be careful not to train longer distances, as this will focus on endurance training in aerobic exercise rather than anaerobic exercise. 400 meters is anaerobic exercise.

3. Relax. After a day of training, athletes do a five-minute cool-down exercise to relax their bodies. It can be anything less than a mile of relaxation or just a few laps of jogging along the playground. Then do some stretching exercises to allow the tense muscles to relax sufficiently.

4. Strength exercises.

Repeated strength exercises for your legs, lower back, and upper limbs will allow your muscles to adapt to fatigue and be able to handle it better. And it's important to note that 400m athletes don't need as much explosiveness and strength as 100m athletes, so moderate strength exercises are sufficient.

I used to be an athlete in the 400m and 400m hurdles, and I think it is still difficult to improve by 4 seconds in 3 months, after all, the 400m is the most physically demanding and volitional event in sprinting, because it tests people's anaerobic tolerance, but I have some training methods that you might as well try.

First of all, I don't know if you can train every day, 7 days a week, because if you don't practice for 1 day, you can say that you will lose half of your training for the week, so I want you to train every day.

Monday: Speed training. 3 times each for 30 meters and 60 meters, and 4 times for 100 meters (time).

Tuesday: Endurance training. (300 m + 500 m + 300 m) in a group, (300 m + 200 m + 100 m) in a group to record the time.

Wednesday: Strength training. 20 push-ups * 4 sets 30 sit-ups * 4 sets Standing long jump several times.

Thursday: Adjust to play ball, relax, and jog.

Friday: Special exercises. 400m*4 groups with 10 minutes intermittent time.

Saturday: Long distance aerobic exercises. 40 minutes of jogging No stopping, no breaks.

Sunday: Closed.

Through such 3 months of systematic practice, I believe that there should be a breakthrough, but it mainly depends on your persistence. Good luck !

My specialty is 400 meters. It can be said that 400m is the most tiring item in track and field, and it also has a certain advantage, because there is a shortage of 400m athletes in universities nowadays. You're running 58 seconds, and it's obviously impossible to run around 54 seconds in three months.

Even if you run a time of 54 seconds, that's a high bar. It takes time and sweat. It's still promising to improve by about two seconds in these three months.

First of all, in the daily training, when we 400-meter athletes run laps, we must go up the length, at least ten laps in the morning, I run about fifteen laps in the morning, the first three laps take two minutes, and the back one is about one point and forty minutes. In addition, in the process of running 400m, you must always pay attention to speed control, and if you don't have particularly outstanding results and endurance, don't rush to the end in one go, otherwise you won't be able to withstand the last 200 meters. When I run, the first 100 meters, I have to rush up, and I have to rush in front, and in the middle 200 meters, I have to slow down a little bit, and I have to go down at a constant speed.

The last 100 meters is when you have to look at the perseverance of the sport, because at that time everyone is tired, so you have to grit your teeth, close your eyes, shout out, and stick to the end, you are the champion!! Trust me、、、

Don't mention it, I'm dizzy when I look at the number 400 now! However, the 400m sprint is best in the final 150m! (That's how fast I run).

It's a bit difficult to improve by 4 seconds in three months, but the right amount of tension before the race will make you perform beyond the norm, so you need to work hard! Have fun playing and having fun!