Run a marathon without fatigue and lose body fat ~ This one training trick will win

The Hualien Taroko Marathon, the "most beautiful race track in Taiwan" that you must run at least once in your life, will start at the end of the year, and many brave runners have already entered intensive training. If you want to run a marathon without feeling tired, painful, or trying too hard, and if you want to relieve physical fatigue and easily lose body fat, the "Kawagoe-style marathon training" that is popular in Japan and is efficient and suitable for the physique of Asians will be the best training method for ordinary citizen runners.

Kawagoe-style marathon training is suitable for ordinary citizen runners

Japanese jogging coach Manabu Kawagoe, who emphasizes that even ordinary people can complete a full marathon within 4 hours and challenge their own physical fitness, has coached many top Japanese marathon runners, including Yuri Kano (3rd place in the 2007 Osaka International Women's Marathon), Akemi Ozaki (2nd place in the 2006 Tokyo International Marathon), etc. At present, running classes are being opened for citizen runners to promote marathon among the public.

Kawagoe Manabu wrote in his new book "Everyone can complete a full marathon in 4 hours! The most efficient marathon training" mentioned that basic marathon training is to run the entire course easily at the target speed. Whether you are a beginner aiming for 4 to 5 hours, a runner who wants to "break 4" or "break 3", or a world-class athlete, as long as you are aware of your required speed at all times during training, you will definitely see results easily, which will get better results than just working hard and running as hard as you can.

【Two Principles of Kawagoe-style Marathon Training】:

The so-called "Kawagoe-style marathon training" has two major principles: one is to run enough distance; the other is not to accumulate fatigue. The fatigue after each training session must be completely eliminated so that you can always stay in the best condition for practice. This is the most effective way to improve your running ability.

There are two major principles in "Kawagoe-style marathon training": one is to run a sufficient distance; the other is not to accumulate fatigue.

In the marathon training guided by Manabu Kawagoe, the longest training distance is only 30 kilometers, and runners are never required to do long-distance running exercises exceeding 30 kilometers.

【Three major features of Kawagoe-style marathon training】:

"Kawagoe-style marathon training" focuses on quality rather than quantity, so it is more suitable for ordinary citizen runners.

1. Just run enough distance.

2. No accumulation of fatigue.

3. Not time-consuming.

And you should also use reinforcement training to increase muscle strength to speed up. Anyone can run a marathon "easily" and "fast".

"Kawagoe-style training" feature 1: "Breaking 4" is to make the body accustomed to the speed of 5 minutes 40 seconds per kilometer

If your marathon goal is to "break 4" (i.e. complete a full marathon of 42 kilometers in 4 hours), then you must put a little more effort into your training plan. First of all, to “break 4” your speed must be faster than 5 minutes 40 seconds per kilometer. Only by running a marathon at this speed can you finish the race in 3 hours 59 minutes 06 seconds. And in order to be able to run easily when you actually take the field, you must make sufficient preparations beforehand. To run easily, jogging training alone is not enough. You need to put a little more effort into designing a new training schedule.

Kawagoe-style training feature 2: Running distance is controlled within 30 kilometers

In the marathon training guided by Manabu Kawagoe, the longest training distance is only 30 kilometers, and runners are never required to do long-distance running exercises exceeding 30 kilometers, because too long a distance will increase the risk of physical injury. He believes that even experienced runners will be exhausted after running 40 kilometers, and it will take several days to eliminate the fatigue. If you do your next run before you have fully recovered, you will not be able to accumulate high-quality training results. If you repeatedly do 40km long-distance training before your physical strength has fully recovered, your fatigue will only snowball. Such training is ineffective and is considered overtraining.

(Photo provided by Booker Culture)

Running form for better performance: landing correctly

Top marathon runners all have very smooth and graceful running postures. That's because when they run, there are no unnecessary movements. The strength is used where it should be used and not wasted at all. Not only does it look easy, but the speed is also faster than we imagined. Therefore, unnecessary movements during running should be reduced in order to improve running efficiency.

From a performance perspective, how you touch the ground is key, and the key is to try not to brake when you land. You can land on your heel, sole, or toes first, but your heel must make contact with the ground when the weight of your body falls on the landing foot.