2025.12.8(Mon)Marathon Training

Todays Training

• Morning Training 13km Pace4:06/km Time53:22
• Main Training 20km Pace4:09/km Time1:23:00

1. “Repeated load” moving forward while supporting weight
   In running,
   Each time you land, you get two to three times as much impact as your weight
   use the reaction to kick the ground
   Repeat the action thousands of times.
   Muscles used primarily at this time:
   quadriceps femoral muscle (front of thigh)
   Hamstrings (back of thighs)
   the gluteus maximus (bump)
   the triceps of the lower thigh (calf)
   👉 Improve muscle strength and muscle endurance by repeating self-weight training hundreds to thousands of times.
2. extensible contraction (excentric contraction)
   When you land, your muscles
   work hard while being stretched out It has a special function.
   by this
   Fine damage to muscle fibers
   be more strongly reconstructed on recovery
   👉 This is the reason why my legs get stronger especially when I go downhill or when I speed up.
3. adaptation of the nervous system
   by repetition
   increase muscle mobilization efficiency
   reduce unnecessary power
   👉 “Even with the same legs, you won’t get tired and can use them strongly.”
   ② theory in which the cardiovascular system is trained
4. surge in oxygen demand
   When you run, your leg muscles require a lot of oxygen.
   To respond:
   Heart rate ↑
   Single stroke volume ↑ (heart becomes stronger)
   effective use of respiratory rate and lung capacity ↑
   👉 Continuous load is applied to the heart and lungs.
5. Improved cardiac pumping
   On a continuous run:
   development of the heart muscles (especially the left ventricle)
   Increased blood volume per beat
   Result:
   experience a decrease in resting heart rate
   make breathing difficult even with the same exercise
   👉 This is the condition where cardiopulmonary functions have improved.
6. increased capillaries and mitochondria
   Within the muscle:
   increase capillaries → oxygen supply up
   increase mitochondria → increased energy production efficiency
   👉 “A body that can run for a long time and comfortably.”
   ③ Why does running work for both
   The point is the simultaneous load.
   element
   leg muscle
   cardiovascular system
   deadweight load
   ◎
   △
   repetitive motion
   ◎
   ◎
   oxygen demand
   △
   ◎
   prolonged duration
   ○
   ◎
   👉 If your legs don’t move, you can’t train your heart and lungs, and if your heart and lungs are weak, you can’t use your legs
   This interdependence is the strength of running.
   ④ Supplement: Differences from muscle training
   running
   → muscular endurance, neural efficiency, cardiopulmonary strength
   Muscle training (squat, etc.)
   → maximum muscle strength and muscle hypertrophy
   👉 Combining both is the most efficient.
   if necessary
   “The difference between jogging and dash.”
   “Why does running slowly and for a long time make your heart and lungs stronger?”
   Points of Attention for Growth and Students
   You can also explain things like that.