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Nhiều runners thường xem việc đi bộ là dấu hiệu của sự thất bại: Bạn chỉ đi bộ khi không thể chạy được nữa. Nhưng thực tế cho thấy việc đi bộ xen kẽ trong khi chạy, vào lúc tập luyện hay vào những ngày races, có thể giúp bạn chạy nhanh hơn và tốt hơn. “Đi bộ làm giảm lực tác động vào cơ bắp, khớp, dây chằng; đồng thời giúp giảm dần nhịp tim, nhịp thở.”, HLV Jenny Hadfield cho biết.
Sau đây là 5 dấu hiệu bạn cần kết hợp giữa đi và chạy:
| Walk Signal | Bạn đang “chiến đấu” mệt mỏi vào cuối quá trình long runs/races? |
Thông thường, khi gặp phải dấu hiệu này đồng nghĩa với việc bạn đã đi với tiến độ quá nhanh, Hadfield nói. Hãy đi bộ ngay khi có thể để giảm lực tác động vào cơ bắp, ngăn ngừa chuột rút. Một nghiên cứu được công bố trong năm nay, tại tạp chí Royal Society Interface đã cho thấy sự kết hợp giữa đi bộ và chạy bộ (với pace 6:00 – 8:25/km) giúp runners tiết kiệm năng lượng.
| Walk This Way | Vào ngày long run, đi bộ nhanh từ 30 – 60s sau mỗi dặm (~1.6km), bất kể cự li, Hadfield chia sẻ. |
| Walk Signal | Để cơ thể luôn sẵn sàng trước mỗi hiệp interval? |
“Đi bộ giúp thúc đẩy quá trình lưu thông máu đến tim và cơ bắp, giảm thiểu cảm giác nặng nề ở chân và tình trạng chuột rút.”, Terry Nicola, M.D., M.S., trợ lý giáo sư y khoa phục hồi chức năng lâm sàng tại Đại học Trung tâm Y học Thể thao Illinois – Chicago cho biết. Bạn nên đi bộ thay vì jog đều giữa mỗi hiệp interval, việc đi bộ sẽ giúp bạn hồi phục nhanh hơn, từ đó buổi tập interval của bạn sẽ đạt chất lượng tốt hơn.
| Walk This Way | Sau mỗi hiệp interval vất vả, jog chậm dần và chuyển sang đi bộ. Nếu việc khó thở diễn ra quá lâu, bạn nên đi bộ nhanh các hiệp còn lại. |
| Walk Signal | Bạn đang đối mặt với đoạn dốc dài? |
“Khi “chiến đấu” với đồi dốc, bạn thường kiệt sức khi lên đến đỉnh”, Hadfield nói. Để kiểm soát năng lượng cơ thể, tránh tình trạng căng thẳng, mệt mỏi, bạn nên đi bộ khi lên dốc, lượng thời gian đã mất khi đi bộ bạn có thể lấy lại bằng việc chạy nhanh xuống dốc.
| Walk This Way | Khi chạy xuống dốc, lực tác động đến khớp, cơ bắp mạnh hơn khi chạy trên đường phẳng. Để rèn luyện cơ thể quen với sức nặng như vậy, bạn cần dành 1 ngày/tuần tập hill interval kết hợp giữa đi bộ lên dốc và chạy nhanh xuống dốc. |
| Walk Signal | Khi nào bạn cần nạp năng lượng? |
Việc ăn/uống trong quá trình chạy bộ cũng là một vấn đề. Thay vào đó, bạn hãy chuyển sang đi bộ để cơ thể tiếp “nhiên liệu” hiệu quả hơn. Việc đáp ứng 30 – 60g carbonhydates mỗi giờ và uống nước khi khát giúp cơ thể nhận được năng lượng cần thiết để tăng hiệu suất hoạt động hay hạn chế tình trạng hụt glycogen trong gan và cơ bắp.
| Walk This Way | Khi long run, đi bộ ngắn vào 30′ đầu tiên và mỗi 15′ sau đó, và sử dụng thời gian đi bộ cho quá trình nạp năng lượng. Còn vào những ngày races sẽ có trạm tiếp nước để bạn nghỉ ngơi. Thực hành tốt nghi thức khi giảm tốc độ: Chạy vô trạm (ra ngoài đường đua) sau đó hô to, “Walking! (Đi bộ nè!)” và cám ơn các tình nguyện viên. |
| Walk Signal | Căng thẳng, mất kiểm soát, mọi thứ trở nên khó khăn? |
Nếu bạn đấu tranh để duy trì form khi long run thì việc kết hợp đi bộ xen kẽ với chạy sẽ giúp cơ thể bạn được “reset”. “Não rất lười biếng khi long run, điều này khiến cho form của bạn trở nên cẩu thả” HLV Tom Clifford cho biết. “Bạn bắt đầu cảm thấy chao đảo, nặng nề, không thể nhấc chân lên được.” Vì vậy việc kết hợp giữa đi và chạy giúp bạn chạy hiệu quả và thoải mái hơn.
| Walk This Way | Nếu gặp phải tình trạng trên khi long run, bạn hãy sắp xếp thời gian từ 30 – 60s đi bộ mỗi 5 – 10′ chạy. Lượng thời gian này đủ để não bạn được “reset”, và lưu ý hạn chế việc đi bộ quá lâu khiến cho tim trở lại trạng thái ban đầu, Clifford chia sẻ. Khi bắt đầu chạy trở lại, “áp dụng việc đánh tay, hơi nghiêng người về phía trước, midfoot strike, và tập trung thư giãn từ vùng hông trở lên.” |
| Nguồn tham khảo
Walk Breaks for Faster Running (Runner’s World) |
Phát – VietRunners |