Is there a shortcut to marathon training? Olympic star Jared Ward? 5 tricks to help you improve your ability quickly

Jared Ward, a 27-year-old American runner, may not have been known a year ago, but he has only participated in four official marathons and won the Olympic ticket with an amazing score of 2: 12:56. As a statistician, master of sports science and Olympic athlete, he spent a lot of time on marathon research and made remarkable progress in sports performance. How on earth did he achieve such brilliant results in such a short time? Here are five suggestions he shared with marathon enthusiasts:

American Olympic marathon runner Jared Ward? Jaren Wilkey/ Runner's World 1. Periodic training marathon training is a very hard work, especially the physical burden of some very important long-distance running sports. Wade often runs about 35 kilometers in daily training, and he will arrange regular recovery days in his calendar. During a week of training, he will make Sunday his rest day. In addition, in three to four months, he will arrange more intense large-scale competitions, and then let himself have a few weeks to rest and recover. He said that the advantage of doing this is that your body will not be in a state of fatigue all the time. At some point, your athletic ability can reach a peak. When the game comes, you only need to adjust this peak value to synchronize with the game, and your performance will be obviously improved.

Pay attention to the slight pain on his body. Wade thinks he can avoid some major sports injuries, because as long as his body has any unusual pain, he will stop training to find out the problem. He said that stopping to rest 1-2 days will not delay your training and sports performance, and may also help you avoid injuries that last for months or even a year. In addition, he also suggested not to deal with physical pain hastily, and to consult a professional doctor as much as possible to solve any problems.

3. Supplementing carbohydrates in time Wade does not advocate a fixed diet. His advice is to eat healthy food as balanced as possible, but when training is hard, he will supplement a lot of carbohydrates in time, especially after finishing training. Supplementing carbohydrates immediately can help a tired body recover quickly. He suggested that runners can enjoy a complete diet 90 to 120 minutes after training, but he has very strict plans in this regard. A few days before the marathon, he will gradually reduce the fat and protein content in his food, while the carbohydrate content will increase obviously. (Reference: Liver Sugar Excess Supplement Method)

4. Practice adding more water during horse racing. Wade had a stomachache during long-distance running before, but now he has found a sports drink formula that suits him. Then, he tried to increase the number and quantity of drinking water during the long-distance running. He said, "It may not be a big problem to replenish water when running in cold weather, but whether it can be replenished in time in hot weather is the key factor for running." Research shows that through training, runners can gradually increase the maximum intake of drinking water, and Wade has also adopted this method to strengthen his hydration ability. With this strategy, he also ran 2: 12:56 in the 20 15 American Marathon Championship held in Los Angeles. When our bodies gradually adapt to participate in more water marathons, it can not only help us to have better physical fitness, but also bring positive psychological hints-I can run farther and faster. Note: The supplementary water here refers to drinking water containing electrolytes needed by human body.

5. Average pace is the most difficult basic rule for many marathon beginners. They often run very fast at first, but they soon enter the physical bottleneck, and then feel unsustainable in the second half. However, this is natural for Wade, because his master's thesis is about the pace of marathon. His research shows that in the roughly downhill St George Marathon, runners who can run into the Boston Marathon usually have a more suitable average pace when running horses. Wade himself ran the pace of 1:06:3 1 and 1:06:29 in the 20 16 Olympic test. Some people think that we should slow down at the beginning of the game, but Wade doesn't think so. He said: "It is difficult for me to arrange several speeds in a game. I'd rather run at the same speed all the time. 」

Jared Ward in the 20 15 American Half Horse Championship? Andrew McClanahan/Runner's World Jared Ward Jerry Wade/Introduction

The personal best is 5000m: 13:34.74(20 14 American Walnut Mountain SAC relay race) 10, 000 meters: 28:36. 15(20 13 Palo Alto Stanford Invitational Tournament) Half Horse:1:01:42 (20 1 5 American Half Marathon Championship) He won both 20 and 25K. 4 Runner-up of American Marathon Championship 20 16 Third place in Olympic Marathon Test (2: 13:00) 20 16 Sixth place in Rio Olympic Men's Marathon.