摘要
近年来,马拉松的热潮弥久不散,不仅激发了学生对跑步的热爱,也满足了学生日益多样化的体育需求。该文运用文献资料法,对校园马拉松学生跑者的特征进行分析,总结了一些适合马拉松学生跑者的体能训练方法,旨在指导学生跑者掌握适合自己的训练方法,从而更加高效、科学地完成马拉松。研究认为:(1)校园马拉松赛道,以校内自然道路为主赛道,属于多圈赛,直角弯道较多;(2)校园马拉松参赛学生众多,而赛道狭窄,造成学生无法一直保持匀速跑步。因此,根据学生跑者特征,有针对性地提出以下建议:(1)马拉松体能训练应以耐力训练为主,在耐力训练中注重轻松跑,长距离跑,法特莱克跑以及YASO800间歇跑;(2)校园马拉松赛道,弯道较多,所以在力量训练中,应注重核心力量的训练以及下肢单边训练和膝、踝的训练;(3)为了提高训练效果以及预防学生跑者的身体损伤,应当注意补充训练。
In recent years,the marathon boom has lasted for a long time,which has not only aroused students’ love for running,but also met students’ increasingly diversified sports needs.Using the method of literature,this paper analyzes the characteristics of campus marathon and student runners,and summarizes some physical training methods suitable for marathon student runners,in order to guide student runners to master their own training methods,so as to complete marathon more efficiently and scientifically.The research shows that:(1)The campus marathon track is dominated by the natural roads in the school,which belongs to multi lap race with more right angle corners;(2)There are many students participating in the campus marathon,and the track is narrow,so students can’t keep running at a constant speed all the time.Therefore,according to the characteristics of student runners,the following suggestions are put forward:(1)The marathon physical training should focus on endurance training,focusing on easy running,long-distance running,fartlek running and YASO800 interval running;(2)There are many bends in the campus marathon track,so in strength training,we should pay attention to the training of core strength,lower limb unilateral training and knee and ankle training;(3)In order to improve the training effect and prevent the physical injury of student runners,we should pay attention to supplementary training.
作者
李圆圆
雍明
LI Yuanyuan;YONG Ming(Physical Education and Sports School of Soochow University,Suzhou,Jiangsu Province,215021 China)
出处
《当代体育科技》
2022年第4期56-59,共4页
Contemporary Sports Technology
关键词
马拉松
校园马拉松
体能训练
学生跑者
Marathon
Campus marathon
Physical training
Student runner
