Runner keeping strength at the beginning will have a lot of energy to break through, sprint in the final race.

According to the Canadian RunningA successful sprint or sprint can determine the outcome of a marathon. During the 5 km, 10 km, 21 km or 42 km track, athletes often run parallel to their opponents, but in the last few hundred meters, a few people suddenly accelerate to the finish line, even though they are almost exhausted. .

According to experts, there are people born to be football players or track athletes, there are also cases where there is no quality in high-intensity sports. However, if trained hard and properly trained, the runner can improve the performance in the end of the marathon.

The more you run and practice, the more energy a runner has in reserve, even when tired.  Photo: VnExpress Marathon.

The more you run and practice, the more energy a runner has in reserve, even when tired. Photo: VnExpress Marathon.

Speedy push is synonymous with finishing power, but different from pure speed. According to Steve Magness’s pen The Science of Running, the ability of the runner to accelerate depends on many factors, including: how well they hold, how much strength is left at the end of the race, the ability to increase the number of motor units and the motivation of each person.

Essentially, during a race, early stage keepers will have plenty of sprint energy because they haven’t harnessed much of their anaerobic reserves. In addition, runners with large anaerobic tanks often have better acceleration performance and vice versa.

The ability to accelerate is also determined by the number of muscle fibers they can accumulate when they need to accelerate. Equivalent to anaerobic energy source, at the end of the race you need to sprint, but you have used up your “capital”, then there is nothing to generate energy anymore.

Ultimately, acceleration depends on the level of dynamics. Through a series of safety mechanisms, the human body is tightly controlled and always prevents us from pushing ourselves to the point of risking injury or death.

Steve Magness explains: “The body will stop working long before you are on a dangerous level of exertion. Therefore, a runner never uses up all of its energy reserves. If motivated, you have it. can push yourself a little over that point, then deliver a powerful burst, despite the fact that the body is working against you.

Group of athletes and pacer Hanoi night marathon.  Photo VnExpress Marathon.

Group of athletes and pacer Hanoi night marathon. Image: VnExpress Marathon.

How to draw the target quickly

In order to sprint better, the runner must accumulate a lot of muscle fibers, then use it at the end of the race, when the body is tired. Plyometric exercise (or plyo for short) is the best way to train muscle fiber operation, as well as short and difficult sprints. This type of exercise is different from the aerobics that long distance runners do.

In addition, the runner should be sufficiently rested between sprints, preventing heavy breathing when starting the next turn.

The expert also noted how better the sprint finishes, for example if the runner is training for a semi-marathon, the athlete can do several interval sessions at 5 km. To achieve a strong finish, the runner must keep the spirit of comfort. If you force yourself to speed too much, the runner is easily overloaded, stressed, or even lagged.

Jiang Yi

VnExpress Quy Nhon Marathon took place on 6/6, the peak season of Quy Nhon – Phu Yen tourism. Athletes can combine the tournament with jogging and travel with family and relatives. Tens of thousands of people came to this central coastal city during the tournament.

VnExpress Marathon Amazing Halong took place on August 1, in the tourist city of Ha Long, Quang Ninh. Held in the coastal city for the first time, the tournament promises to bring new experiences to athletes across the country.

VnExpress Marvelous Nha Trang 2021 will take place on September 19 in Nha Trang, the largest marathon event in the city ever. The tournament aims to attract from 6,000 athletes, bringing together runners and clubs across the country.

VnExpress Marathon Hanoi Midnight kicked off at midnight on November 20, in the typical winter cold of the capital. Historic landmarks and famous trails will appear under the athlete’s footsteps.


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