Running: The speed dropped badly in the second half. What should I do?

Generally speaking, the pace remained very stable in the first half because of energy. In the second half, due to lack of physical strength and oil, the speed dropped. It's normal. You want to finish the race smoothly. In addition to the weather and the track, you should work hard on personal training, and never try your best by running five times a day. Ten kilometers is as simple as that. You must lengthen the distance within your body's tolerance, reasonably match high, medium and low intensity training, and develop strength, speed and endurance training in a balanced way. Through systematic training, the body can gradually adapt to the high-intensity rhythm of the competition, instead of blindly increasing the length of long-distance jogging, usually 25 kilometers, to 35 kilometers at once, or blindly increasing the number of intermittent running groups, usually 800 meters and 5 groups. At present, there is a 1 km 10 group, and the training intensity increases sharply, so the body is difficult to adapt for a while and will face collapse. Personally, I suggest that the training time should be gradual, with high, medium and low intensity training, jogging preheating, adjustment and recovery, rhythm running consolidation and improvement, and intermittent running progress. The training time ratio is 1:2:7.

There is another situation. For elite runners, they will run faster in front, even if they are slower in the back, because for runners who are fast in front and slow in the back, they are used to the future pace being higher than the target pace, and they will be a little slower in the back because of physical exertion, but it doesn't matter. This strategic choice has little effect on their performance. For example, from 7: 30 to 9: 00 in the morning, the sun didn't come out. At this time, it is better to be above the target pace and not feel tired. 10 later, the sun came out, and my physical strength was almost exhausted, so I definitely couldn't top it. You must speed up and finish the race smoothly. This strategic choice is just right for elite runners! I used to like to run with my arms outstretched while the climate ahead was comfortable. When you get to the back, start to control the speed and stabilize the rhythm. Everything is under my control, so I didn't get cramps when I ran. Not only did you finish the race healthily, but your performance was also good. You should allocate the speed reasonably according to the track, weather and personal status.

The reasons for the slowdown in the second half of the year are as follows:

1, weather, track, personal status, such as the first half of the flat road, the weather is good, running smoothly, the second half of the slope, many corners, the speed drop is a bit severe.

2, the amount of running is insufficient, and the long distance is not enough at ordinary times.

3. Without core strength training, muscle endurance is weak.

4. The supply is not timely.

5, the front is too fierce, leading to the collapse of the back, unreasonable pace distribution.

Summary: the essence of the serious speed decline is poor endurance and weak strength, which leads to the inability to keep up with the follow-up physical fitness. As for the unreasonable pace and untimely supply, these details should also be done well, otherwise it will affect the running rhythm.

How to deal with the deceleration in the second half;

1, bid farewell to the comfort zone, appropriately increase the training height, step by step, and conduct a long-distance jogging in the first week, with the distance controlled at about 25 km to 30 km; In the second week, run interval and advocate 5 groups of 800 meters; The third group ran anti-lactic acid at the pace of marathon, running about 10 ~ 15 km, and taking into account strength training.

2, the supply should be reasonable, the first half of the water, the second half of the priority to supplement electrolyte salt pills, 30 kilometers to supplement energy glue, to meet the extreme.

3, according to the track, weather, personal status, reasonable distribution of speed, for amateur runners, try to control the speed and run rhythmically.