- 2011.02.02 Wednesday 01:29
何を書こうか困ったときはランニングネタで(笑)。
--- 開始1:29
ランニングを始めると気になるのが「月間走行距離」である。要は、一か月の間にどのくらいの距離を走ったか、という数値だ。ものの本には、距離ばかりに囚われずトレーニングの質を重視しましょう、などと書かれているけれども、それでも距離はひとつの目安になるし、張り合いにもなる。
ビギナーがまずは挑むのが月間100kmである。100kmというと、東海道線で東京から湯河原(営業キロ99.1km)または熱海(104.6km)までの距離に相当する距離だ。100kmの壁を乗り越えるのは簡単そうに思えてなかなか難しい。平日仕事が忙しい人は週末だけで距離を稼ぐしかないから、10kmジョグを10日間(5回の土日)走るか、12.5kmジョグを8日間(4回の土日)走らなければならない。ビギナーにとって10kmは結構つらい。さらに雨が降ったり所用があって走れない日があるとなかなか厳しくなってくる。
少しずつ走れるようになってくると100kmがコンスタントにクリアできるようになってくる。ではそれで十分かというと、フルマラソンでサブフォー(4時間切り)を目指すなら、月間で200km近くか、あるいはそれ以上は走っておかないとダメと言われているし、実際にそう感じる(もちろん100kmくらいしか走っていないのにサブフォーを達成してしまう人もいるけれど)。時間の捻出が頭を悩ませる。
サブ3.5(3時間30分切り)を目指すなら、さらに厳しくて、300km程度の距離を毎月走り続けてトレーニングを重ねなければいけないようだ。平日に距離を稼ぐために通勤ランをする人もいる。リュックを背負って夜の歩道を走っているランナーを見かけたら、通勤帰りのランナーと思って間違いない。ちなみに実業団のトップランナーの走行距離は1000kmくらいだそうだ。一か月で本州縦断である。
月間走行距離が右肩上がりに延びていくと、なんとなく自分が強くなったように感じるけれど、走る距離が延びれば故障をする確率も高まるから厄介だ。次のステップに進むだけの脚が出来ていないために、オーバートレーニングになってしまうのである。ではどうするかというと、ある本には3か月間隔で20%ずつ距離(負荷)を増やしていきなさい、といった主旨のことが書かれていた。つまり100kmを3か月続けたら、120kmを3か月続けて、ようやく144kmまで延ばしていいよ、ということだ。100km走れたからと気を良くして、次の月に150kmまで背伸びをしてはいけないということである。
そんなのんびりしていたら速くなれるまでに時間がかかる、走れるようになったのにじれったい、などと思っても我慢しないと故障する。難しいったらありゃしない。
今月の27日に東京マラソンが開かれる。出場資格を得た人は昨年秋から少しずつトレーニングを積んでいるだろうけれど、最後の最後で無理をして故障を抱えた状態でレース当日を迎えないように、くれぐれもトレーニングをコントロールしていただきたい。健闘をお祈りする。
--- 終わり 1:59 (さくさく書けるかと思ったのに意外と時間がかかってしまった)
Tweet
--- 開始1:29
ランニングを始めると気になるのが「月間走行距離」である。要は、一か月の間にどのくらいの距離を走ったか、という数値だ。ものの本には、距離ばかりに囚われずトレーニングの質を重視しましょう、などと書かれているけれども、それでも距離はひとつの目安になるし、張り合いにもなる。
ビギナーがまずは挑むのが月間100kmである。100kmというと、東海道線で東京から湯河原(営業キロ99.1km)または熱海(104.6km)までの距離に相当する距離だ。100kmの壁を乗り越えるのは簡単そうに思えてなかなか難しい。平日仕事が忙しい人は週末だけで距離を稼ぐしかないから、10kmジョグを10日間(5回の土日)走るか、12.5kmジョグを8日間(4回の土日)走らなければならない。ビギナーにとって10kmは結構つらい。さらに雨が降ったり所用があって走れない日があるとなかなか厳しくなってくる。
少しずつ走れるようになってくると100kmがコンスタントにクリアできるようになってくる。ではそれで十分かというと、フルマラソンでサブフォー(4時間切り)を目指すなら、月間で200km近くか、あるいはそれ以上は走っておかないとダメと言われているし、実際にそう感じる(もちろん100kmくらいしか走っていないのにサブフォーを達成してしまう人もいるけれど)。時間の捻出が頭を悩ませる。
サブ3.5(3時間30分切り)を目指すなら、さらに厳しくて、300km程度の距離を毎月走り続けてトレーニングを重ねなければいけないようだ。平日に距離を稼ぐために通勤ランをする人もいる。リュックを背負って夜の歩道を走っているランナーを見かけたら、通勤帰りのランナーと思って間違いない。ちなみに実業団のトップランナーの走行距離は1000kmくらいだそうだ。一か月で本州縦断である。
月間走行距離が右肩上がりに延びていくと、なんとなく自分が強くなったように感じるけれど、走る距離が延びれば故障をする確率も高まるから厄介だ。次のステップに進むだけの脚が出来ていないために、オーバートレーニングになってしまうのである。ではどうするかというと、ある本には3か月間隔で20%ずつ距離(負荷)を増やしていきなさい、といった主旨のことが書かれていた。つまり100kmを3か月続けたら、120kmを3か月続けて、ようやく144kmまで延ばしていいよ、ということだ。100km走れたからと気を良くして、次の月に150kmまで背伸びをしてはいけないということである。
そんなのんびりしていたら速くなれるまでに時間がかかる、走れるようになったのにじれったい、などと思っても我慢しないと故障する。難しいったらありゃしない。
今月の27日に東京マラソンが開かれる。出場資格を得た人は昨年秋から少しずつトレーニングを積んでいるだろうけれど、最後の最後で無理をして故障を抱えた状態でレース当日を迎えないように、くれぐれもトレーニングをコントロールしていただきたい。健闘をお祈りする。
--- 終わり 1:59 (さくさく書けるかと思ったのに意外と時間がかかってしまった)
Tweet
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