我的練習記錄 (6 of 24)

始終氣溫對運動量有著明顯既關連，今朝天氣明顯轉涼兼天陰，及已經係同一路段第三次練習，結果一下子跑出幾唔錯既時間(約38分鐘)及均速(10.2km/h).

身體感覺上可以再跑快一啲. 回程時刻意加快步伐跑餘下既5公里(記錄為10.7km/h)，到終點時真有少少虛脫既感覺，相信正接近目前最快既均速，如果需要保持或提升，相信要再花一啲功夫及磨練．



**************

Running tips from DUMMIES

Rev up your stride rate

For beginning runners, increasing stride frequency is easier to achieve than increasing stride length. Some of the increased stride rate will just come naturally as you get in shape, but you can make major gains by performing high-quality workouts, including even modest speed sessions on the track. Some specific drills, incorporated into your warm-up several times a week, can lay a foundation for an increase in your stride rate.

Some coaches refer to stride frequency or stride rate as leg turnover. The average recreational runner takes about 80 to 85 strides per minute, but most Olympic-class runners can crank out a stride rate of over 180 strides a minute.

An easy drill to add to your running program is "striders" of about 100 yards in length — the length of your basic football field. You should run these briskly, with smooth running form, but not "all out." (For example, if it takes you 15 seconds to run the length of a football field as fast as you can, then run your strider drill closer to 20 seconds per 100 yards.) Try the strider drill two or three times a week, either before or after your easy distance run.

Practice proper mechanics for both your upper and lower body, and include form drills as part of your warm-up. Knowing that your arm action can dictate your stride length and influence stride rate, you should try to keep focused on your arms in particular.

Another good drill to improve stride frequency is called hot coals. Envision that you are running on a bed of hot coals and you want to "quick step" your way over them. Practice this routine for about 50 yards (perhaps 10 seconds in duration for each hot coal rep) — just long enough so that your feet don't get burned. As with striders, this drill can be part of your warm-up or cool-down.

Running up short flights of stairs, landing on each step, is another drill that can boost your stride frequency. Hit every step as quickly as you can and then walk down for rest. (Try this in small doses — no more than once or twice a week, perhaps for as little as 5 minutes' worth to start — and try alternative workouts, such as hill running, if you experience knee pain.)

If you run five or six days per week, consider taking one day as a "form day." The session shouldn't be a killer in a physical sense, but it can be a day to tune into proper running form and try some running drills.