[問題] 6分30跑姿問題
看板Road_Running (路跑 - 跑步 - 馬拉松)作者easonred (John)時間3周前 (2025/10/02 22:26)推噓32(32推 0噓 72→)留言104則, 24人參與討論串1/2 (看更多)
小弟為剛跑一年半的跑者,年齡39,全馬PB3:58,月跑約180~220K,
自覺有氧底子不夠紮實,想要增加Z2的跑量
在符合心率(130~140)的配速6:30下,都覺得跑姿有點彆扭,沒有很順暢的推進或是
邁開步幅
一般順暢跑的配速大概5:20,但是往往跑到12K心跳又超過155
整體來說有點困擾,跑的順疲勞感很快累積,導致跑量無法突破
慢慢跑又覺得卡卡的不太順(步幅太小)
我是應該降步頻維持步幅?(但是往往不自覺又加速起來….,還是就跑起來卡卡的是正常
的?
或是維持Z3~Z4不需要在意跑量,靠這個區段練習有氧?
請板上的大神幫忙解惑 感謝
--
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這個還沒有研究過,但是150維持一段時間確實還是會累
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推 jayouch: 一般都是維持步頻縮短步幅,你可以試試看
這個我去試試看
10/02 23:44推 mmppeegg: 去操場拼400間歇,一次16組,幾個月後你的身體會自己找 10/03 00:09
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確實我想要追求這個狀態,目前跑起來有點拖,沒有輕快觸地點地的感覺
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我目前是穿馬赫六 , 應該算是一般的鞋子吧?
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謝謝建議,或許可以抬高髖和腳一點,延長邁步的行程, 但是感覺會變得很吃肌力
※ 編輯: easonred (114.33.18.13 臺灣), 10/03/2025 09:33:35
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