2020 TSMA

67 Basic theories of marathon trainings When athletes make plans to enhance sports performance, it is essential to give enough strength trainings as stimulus. After they get used to the strength level of trainings each time, there will be biological adaption. Therefore, another strength level shall be increased to create stimulus to enhance performance. Several weeks before the game or competitions, the highest strength level shall be given, in other words, the total amount of trainings. Then, it is vital in the last two to three weeks to keep the body at a lower strength levels of trainings in order to recover and store the energy. Then the athletes are in the best physical conditions to take part in the sports games. The marathon trainings are based on aerobic exercise. Therefore, it is essential to spend considerable amount of time to carry out aerobic endurance trainings every week. For an office worker who has already done lots of long runs as an amateur, seventy percent of the weekly training amount shall be focus on aerobic training. Generally speaking, every week there shall be three to four days to run ten kilometers or for one hour as aerobic exercise. And there shall be one time for interval training once a week. In the 16-week running schedule, after half of the training schedule, the interval running is often changed to lactate threshold running. In other words, the runner runs at the strength threshold between aerobic exercise and anaerobic exercise so as to break the limit of physical energy metabolism. Thus the energy system of the body can reach another peak. To go with the lifestyle of an office worker, the most important long run is naturally placed on the weekend. According to different schools, once a week, the run needs to run 20 kilometers or two to two-and-half hours at the marathon pace. In fact, such a stimulus in fact is increasing gradually every week. And it is not easy physically. So after two-week or three-week trainings, there will be one week to reduce the strength level and running time. The purpose is to relax the body and recover from the previous high intensity trainings and also to prevent from overtraining. Overtraining or injuries possibly happen in all kind of sports, especially in the trainings of endurance exercise. This group of participants shares the tough mind and they are willing to take more pains. Therefore, this mindset easily lead to sports injuries or overtraining. With regards to overtraining, now we have the smart wearable devices to supervise the recovery heart rate, and heart rate variability