跑步基礎知識 放鬆跑步姿態 能提升長距離跑的效率與耐力

Today, I'll be discussing the techniques for running long-distance races and marathons as fast as possible. This time, regarding long-distance running and marathon running, In the end, this is what can run the fastest, you know. Tips for running properly Let me tell you one thing. It's actually the key to running the fastest. It's the only one, you see. It's relaxation. Relax Yes, relax That's all Relax That's all. I'm saying it again. Relaxing. Relax This is how to run fast in long-distance running, in marathons. Just one single trick As a tip for running technique, this is it. It's something I can assert with complete certainty now. Well, it's relaxing, isn't it? The key thing is to just relax. It is the most important aspect when it comes to running technique. Yes No, even more than that relaxed state Something like the way the arms swing or something How to ground it, etc. Something like that, you know? It might be thought, perhaps. That's it, you see. Relax This is the most important thing. If you are able to relax Conversely, to some extent No matter what kind of running style they had, It can run properly. I can run fast. You can run faster through long-distance running and marathons. Conversely, I'm not able to relax. If it's in a state of strain No matter how beautiful it may look at first glance, In the end, that's just It's a really fast-looking run, you know. It's a bit different from actually running fast, you know. So, first of all Fast running in long-distance running, marathons Long-distance running, marathon, running fast That's what I'm asking—what does this mean? That is to say, The fact that it doesn't tire you out That's what it means to run fast. You're right when you think about it. Long-distance running or marathon Because the distance is long, That means If you want to run fast running without getting tired That is what constitutes a necessity. Short distance 100 meters or 200 meters That's something else entirely. It's okay to get tired, really. I've already given my maximum output. How quickly can you cover that distance? It's about to become a race against time. Once this reaches over 800 meters, you see... Run without being completely exhausted anymore That is where the importance lies. Because at top speed, Because I absolutely cannot run it to the end. In that sense, when I say it From about 400 meters away To some extent, there is this thing called timing ability. I think this is quite important, you know. Starting from 800 meters, then. It changes all at once. 800 meters is generally the norm They say it's considered medium-range. Well, that's just it, you see Once the distance exceeds 800 meters It's completely so, you know. I cannot run at top speed to the end. That means How to stay unexhausted At aBackColor the point of whether to keep running or not in the sense of becoming increasingly serious or urgent The fact that it doesn't cause fatigue is what really matters. when it became The fact that you're relaxed To avoid getting tired That will become the most important requirement, indeed. The part about relaxing the part where it's not tiring Whether they'll connect or not I'd like to talk a little about this. I think that... What do you think this is made of? On the other hand, Why do you think tensing up is bad? Sure thing. You can't force it, you know You say that, don't you? Going to watch matches involving high school and middle school students isn't really... Well, the director, you know Relax, relax That's exactly why we choose athletes who make such kinds of remarks. I wonder what this is for. Why can't you just exert force? That's interesting, isn't it? There's actually a good reason for this, you know. That is to say, Because it reduces running economy. The unnecessary tension or strain It lowers running economy. And this is the key point, you know. Especially the upper body The tension in the upper body The difference will be most apparent. When it comes to the lower half of the body... There isn't much difference, really. Moreover Running is Most of them It's the lower body, isn't it? Muscles of the lower body Most of them were mobilized. That's why I'm running. Of course, certainly! Trunk area Through training and such In the trunk area, you know In terms of firmly supporting the body I'm using my upper-body muscles properly. I'm using it, you know. Well, I guess so, after all. In terms of ratio, It's mostly the lower half. The lower half is almost entirely It felt as though the upper body was supporting it. The fact that I'm using it That's the reality. Then it comes to this The lower half belongs to anyone Once I say it, it's full speed ahead That's what it amounts to. Upper body Among the upper body Especially the arms, you know. The kind of power around here... That's unnecessary, you see. When it's a long distance, you know I don't really need to, though Here, unnecessary force is being applied. Arm, shoulder, chest area This area is quite nice. I tend to exert unnecessary force. Strength is around here Is there anything unnecessary included? Is it not inside? This is where the difference becomes apparent..matcher That's why there's tension in the upper body incredibly It varies from person to person. And this is People who are tense Running economy It goes down. So what does this mean? That's what it means. Running economy, fundamentally What's this thing? That's what I mean This is... At any arbitrary pace When running Oxygen consumption This is running economy. You say it like this. Any arbitrary pace Any pace whatsoever In other words You yourself Pace while running What kind of pace is this, anyway? It's possible. For example If it's 4 minutes per kilometer, 4 minutes per kilometer That's exactly what I mean. If it were a race Perhaps 3 minutes and 30 seconds per kilometer You might be able to walk. Then 3 minutes 30 seconds at this pace Oxygen consumption If your race pace is Even if it's 5 minutes per kilometer for 1 kilometer in 5 minutes Oxygen consumption That is what it means. So This oxygen consumption What's this? That's what it means. Our body That is to say Take in oxygen That oxygen, you see Inside the cell Mitochondria that organ Take it with you With that organ Generate energy that is to say is doing At this moment Of course Mitochondria are Using oxygen More Energy If it can be created as much as can be produced Yes That is the case, however. On the other hand At a certain pace At that pace As few as possible in terms of energy quantity At that pace It's better to be able to run. That's because I believe you will understand. This is If we were talking about a car, It's kind of like fuel efficiency. Of course. Fuel tank is There are many. Full tank The one who can be inserted It's powerful, isn't it? And then The larger the engine, the It's powerful, isn't it? This is what can be created The amount of energy That means it's large. But the thing is Among them The amount of energy is coaching Just Just that, you know. To reach 100 kilometers per hour Gasoline, you know At 100 kilometers per hour It takes me 1 kilometer to run For example, you see Gasoline I ended up using it way too much. per liter Only 10 kilometers I can't run. Car and 1 kilometer Driving at 100 kilometers per hour Gasoline that much I don't need it, thank you. If it were a car Per 1 liter I might be able to run 20 kilometers. isn't it? Clearly, the other side is the one. It has good fuel efficiency, doesn't it? Running economy That is to say That's exactly it. At the same pace When running Oxygen consumption Being few means At that pace The distance one can run That means it will be long, then. That's why Running economy That is to say Running economy That is what it means. In other words At that pace When running Low oxygen consumption This one is better That means it's okay, then. Being low means Of course, yes. At that pace Long running distance That is what it means. That's why Running economy That is to say The energy produced How not to waste money at that point It starts making sense, you know. Tension there that is to say That's precisely what becomes a major threat. For some reason This is Upper body muscles The muscles of the upper body are Basically In running, It's not that necessary. Especially the arms, or the shoulders, or... Around here, stuff like this There is almost no need for it. Nevertheless It's put with great effort. That means Even in these muscles here Energy To make it happen (or: to cause it to happen) That's what it means. Muscle is Energy Even during the period of creation There is something... At the same time Energy Even during the period of consumption There is. when it becomes At the necessary moment You know, muscles are really something I don't really feel like doing it. Not really necessary. All the way to that point I'm straining, you see. When walking Even in these muscles here Energy I end up doing it, you know. We're using up oxygen, you know. That means The energy produced I've been wasting money recklessly. Since it is in this condition That's why Running economy to go down On the other hand, The pace slows down Or At that pace The distance that can be run Shorter That is what it comes down to. That's why tension exists It's no good, you know. That's what it means, isn't it? Running economy Because fuel efficiency will worsen No good That being the case That's why Relax. That's what I'm trying to say. This is actually I also have firsthand experience I've done it many times. For example When I was a high school student, you know. When I was a third-year high school student The Inter-High School Competition high school student's The main one There is a match. That Inter-High School Competition It's the national championship, you know. It took a long journey to get there. First, the inter-high school competitions in each region If it were me, Kansai. At Kinki Inter-High If I don't make it into the 6th place, It's not allowed, you know. Then that happened Available nationwide But Even when going to the Kansai Inter-High There's also a preliminary round. Then, Kyoto Inter-High that is to say I see, so that's what happened. Within Kyoto I can't get in the 6th one. Can't go to Kansai It was in that condition. Therefore I am Kyoto Inter-High Moreover Even among those Kansai High School Championships The preliminary round in Kyoto and I am from Gakunan High School. Even though I was once a student at Kyoto High School, Of course, yes At least the Kansai Inter-High School Championship It'll go down to the lowest, won't it? like I mean, At least the final of Kansai region You're going, right? That much It felt like... You can't be serious. Kyoto Inter-High In the preliminaries I lost, you know. Major problem It is a capital offense. Capital punishment It's a completely irreversible death sentence. Something like the death penalty, I suppose. It's just momentum, you know. I really After that race ended I was thinking of dying. As is Shinoura River Horizontally, Shōura River Flow decentralized Team tent Because you can't go back What face are you making? It's fine to go back. I don't understand. Even though they're in third grade Getting eliminated in the preliminaries, huh? To your place as well, sir. Even greetings I feel like I went, but... What kind of face would you make then? I don't know if that's good or not. As it is I was thinking of disappearing. It would be easier to be dead. I went toward the river. Something like that You really messed up, didn't you? This story is about Anyway, it doesn't matter That is to say, you see It was the 1st of June. I think so, but at 1500m I was eliminated in the preliminary round. In Kyoto Moreover, 4 minutes and 11 seconds That time It took place. When I was a high school student Rakunan High School's For me Extremely slow It's time! The following day June 2 On the athletics field In the auxiliary arena Interval of I did it! 300 m 10 books You know, this... About 46 seconds or so at pace I managed to get it done. That's impossible. When you say 46 seconds... When you say 1500 meters, 3 minutes 47 seconds About 8 seconds or so It's about pace, you know. 3 minutes 50 seconds At a cutting pace The day before yesterday 4 minutes 11 seconds The person who got caught The following day 3 minutes 50 seconds At a steady pace Around 3,000 meters in total Distance Even if it's an interval I'm running! That's impossible. If you think about it normally Why would something like that happen Did it succeed? The 1500m the day before was I ended up going overboard. Absolutely in Kyoto I have to go to the final match. I mean, I can't go to Kansai. Rakunan High School's Because I'm carrying the board on my back. in a way like that, you know The point is, I was tensing up all I could. Then in that case Of course, this tension, you see Oxygen consumption and I would like to raise this point Running economy Lower it And then Even at a distance of 1,500 meters To go wild / To lose control / To freak out That's what it means, isn't it? But the next day When you hit it That's why I finally made up my mind. I've finally made up my mind. There's nothing left to lose. A fresh start from zero In such a state The next day, I did the interval training. You were able to relax, huh? Relax Relaxing More hihyo i no hyyo de 1300-meter intervals That's what happened. Then It was done in 46 seconds, huh? I'm shocked. things like that There was one. If I did what happened the day before Unbelievable It turned out really well. The interval the following day I thought the same thing at that time too. Tensing up is no good. That's what I thought. And just recently as well There was one. Yes Me, 20 km I tried doing public walking, but... At 7.5 km You've given up, huh? Yes The reason is that I was straining. Yes A little video I'm having my wife take the photo for me. Perhaps because that video exists? I don't really understand. Just a moment Maybe I got carried away. Yes I forced myself too much. Around 3 minutes and 30 seconds or so I should have started earlier. Around 3 minutes and 20 seconds You've ended up going in, haven't you? With that child. If you do it with a strained movement 7.5 km at Having hit it I quit once, that's the point. So Let's take a break for about 5 minutes, you know Next is Leveraging reflection Start from moderate intensity That being the case Start from moderate-intensity walking But the second half, you know It's skyrocketing incredibly. In the end, again until around 3 minutes and 20 seconds It went up in the end, you know. Why, I don't know As I thought. It's relaxation, that's all. The second one was relaxing, you know. Obviously And the footage from that time There is/are. The first one, you know Towards the end I'm broadcasting it right here now You're completely straining, aren't you? Already Panting while saying Zeha zeha And then Second video You're feeling relaxed, aren't you? Extremely relaxed Relax Exactly this! The pace doesn't really change much, you know. The margin is completely different. Just by relaxing It's quite relaxed, really. as much as that Relaxing means It's really big. So 1500 meters, etc. Even at that kind of distance Quite a bit, you know. Relaxing is important, you know. Well, marathons and such things, after all When it gets long It seems unnecessary, that's all. It's really longer in duration. The fact that the distance is long means Oxygen consumption increases When the running economy decreases So the impact will become quite significant as well. That sounds great indeed. As for the civilian runners, Since a lot of people seem to be running marathons, Relax Please be careful. That said Relaxing means... When consciousness arises You can't relax, can you? Alright, let's relax. The moment I thought that Because I can't relax. I'm feeling so relaxed right now~ while thinking that Being relaxed You don't have much, do you? as much as that Relaxing means Well, I guess so, after all. I guess I just have to keep wearing it. Unconsciously Then it comes to this What matters most is The amount of practice, after all Practice frequency This is what's important, you know. Even if it's low intensity, that's fine. Increase practice volume Increase the frequency of practice This is extremely important. And then that A sense of relaxation Holding on tight When you thoroughly work on the medium-intensity layer Yes, the medium-intensity layer has appeared. Yes I'm already Mr. Medium Intensity. since we are aiming for it Maximum moderate intensity I think I'll go ahead and put it in. The middle-intensity layer is also important, you know. That's why After increasing the volume while maintaining low intensity From there, once I got the hang of it to the medium-intensity layer Just a little, little by little the part about taking it along Keep repeating it And the movements that are relaxed Imprint it in the brain that point Please make a conscious effort. If you could kindly take on this task I think that's good. Therefore, This time The part about relaxation, you know The long-distance running marathon For the fastest running As a tip I would like to inform everyone We have been permitted to do so. Just by relaxing The world will change. As a marathon runner It will look different. I can assert it with that much confidence. Relaxing is important, after all. Certainly Let's go Relax OK? Yes Let's give it a try. Therefore, I kindly request your assistance. Therefore, the content of this video is That is all. And finally, to everyone here Announcement Long-distance running marathon I want to arrive earlier. If you are thinking so Definitely There is a book I would like you to read. This is Novel: Long-Distance Running, Marathon For earlier arrival It's a book with just three key points. This is... Precisely That's just how it is. Long-distance running marathon For the sake of becoming earlier Extremely important three points called Squeeze tightly Our company's representative, the living god It's a book I wrote. Without knowing this Train That is to say, you see Now without carrying a map anymore It's like going out to sea. I don't know where to go. It ends up becoming something like that. But After reading this book If you put in a good effort in your training After all, to some extent The correct direction is Because it looks like a burn Amidst the vast oceaniser Well, you could say it like this The line of light is configured to appear. It's kind of like that, you know. In this direction Just keep moving forward for now. Well, somehow. It will work out fine, you know. Something like that width Of course there is, but For now, roughly Let's go this way. This way is definitely not possible. about that point I understand. If you are serious about Long-distance running marathon If you're working on it Please read this book absolutely. And here we have this one. 1000 yen in a book I'm selling it, you know. In my newsletter Once you have registered Free gift so we kindly request your permission Definitely right away, then. From my video description box In my newsletter Register Please accept it. See you later See you in the next video. Bye Melvin Co., Ltd. Provided books Long-distance running marathon For speeding up Just three points Current data Sign up for the newsletter now To the person who received it We are giving it away for free This book is by the representative of Welbing. Osaka Marathon Japan's top Hidetake Ikagami Long-distance running marathon To get there sooner Regarding the most essential point With an explanation Whenever you're lost, anytime As an introductory book that you can revisit You may use it. If you are a runner Here it is in your hands You won't lose anything by doing it. One copy Hurry up and do it now From the URL below Please accept it. Lately, huh? Me A new challenge We are beginning. that is To eliminate any means of escape I'd like to declare this here. I think so, but Six months later In October in English Running channel Starting. Yes, applause, applause, applause, applause like If you could clap your hands It's fine, I guess. Yes, I'll do it in English. Yes Well, um... Not exactly a major announcement or anything It's nothing, really. In English Running the I'm doing it now. LanLab's Something like the English version I'm thinking about doing it. Why all of a sudden Did you want to do that? That's what it means. Suddenly, I mean... Within me I've always been good at English If you don't speak that kind of thing Some kind of problem awareness, I guess It's been there all along. But That priority thing It's not coming up easily. You couldn't bring yourself to take action, huh? But... Well, this time around, you know... Like I'm gonna do it As if struck by lightning Yes, that's right. Just a moment, please. I've made a decision. Me too Once decided, do it. What type are you? You've already made up your mind, then? I'll definitely do it six months from now. In half a year, I'll speak English. Sending out messages using it, at the very least Therefore But I'm currently Completely in English, please I can't speak. I cannot speak. Well done in English That's the feeling, you know. Therefore Uh-huh Well, about what I just said It's about level, you know. Yes You can't speak at all, can you? That's the kind of thing I mean. Well then I must do my best. So what do we do then? When I said Well, in the end Getting help from a professional Well, it's quick, isn't it? Well, I hired a professional's help. A thing called Progrid something in English Coaching services that There's something I want to tell you. I signed a half-year contract. 1,200,000 yen I thought it was high, but... Amazingly It's expensive, isn't it? Moreover, I'm this month Paying taxes, for example There are tons of them, really. Completely at ease Something like that, I guess. Yes Paying taxes You know, like... I'm just applying for a subsidy. Something about that subsidy I'm sorry. Something like this The story of Keseba All you ever talk about is gold. Sorry, wait a minute I'm applying for that subsidy. That subsidy is It's about 1.6 million, I think. But this is... It's not something you can just receive. toward what one has used oneself It's kind of like you can get it. Well then, for now That 1.6 million You absolutely have to buy vertically. that kind of thing That vertical purchase too Now They're overlapping, you know. It's taxes, isn't it? You can get the subsidy through vertical purchase, can't you? And again, expenses Well, procurement costs Uh-huh Well, something like that Rent Salary Something like all sorts of things Well, it just ended up overlapping, you know Something's up right now Sutenten It's because Sutenten You're naked, aren't you? Higuruma Higuruma here. Already now The end Nothing at all wallet Around my birthday Taxes are being taken from you. Around the birthday It's my birthday on April 20th. Having taxes deducted Uh-huh April 24th, 27th, and so on That's about it, you know. Birth Data X Seriously Burst DataX The end Well then, in that case Moreover, there is even more to it Eh~ English conversation money Inserting it step by step Already No connection to money Man might be, but It's fine. I am The act of saving money I won't do it. Basically, I am I don't save money. You know, I'd probably use them all if I had them. I use them all. You know, Isn't it when 1 million yen comes in? I received 1 million yen. That one million yen You're going to keep saving it up, right? Money might still leave around 1 million yen. I don't know, but... That being the case Something worth 1 million yen Growth opportunities That's what it means to be missing. That one million yen If you invest in something That might be a chance to grow. It doesn't matter at all. It's fine even if it's a trip. When traveling, 1 million yen worth of Being able to experience it, you know Uh-uh Spending 1 million yen on something When I buy a book Knowledge worth 1 million yen Getting one's hands on it or something like that Well, there are quite a few things going on, you see. With that way of thinking I am Well, if there were any I'll probably end up using them all. Yes That's exactly it. I've already managed to save up some money I am a man without (something). Well then, in that case Half a year later, you know English channel I'll do it, so Eh... Well, about half a year later or so Something suddenly popped up out of nowhere, you know? Something like that Lan Lab Running Lab Japan or something like that If a channel like that were to start up Think of me as you. Yes Yes, Gais. They might be doing things like that.