Negative split i inne strategie startowe

 

Na początku krótkie wprowadzenie ze strony trenerindywidualny.pl: “W biegach długich, mowa tu oczywiście o półmaratonie i maratonie ważna jest taktyka biegu. Można być dobrze wytrenowanym lecz jeżeli przeceni się swoje możliwości lub da ponieść emocjom, które towarzyszą podczas startu to nie tylko nie osiągnie się zamierzonego celu, ale wysiłek stanie się drogą przez mękę. Najczęściej, niedoświadczeni biegacze dają się porwać tłumowi,  biegnąc tempem dyktowanym przez innych. Większość sądzi, że skoro dobrze im się biegnie to należy trzymać tempo, które zazwyczaj jest dla nich zbyt szybkie. Najczęściej kończy się to znaczącym zwolnieniem tempa biegu w drugiej części dystansu, gdyż większość sił wykorzystana jest już na początku. W ten sposób cel wyznaczony w postaci określonego czasu na mecie, może znacząco odbiegać od oczekiwań.

Negative Split jest to taktyka biegu, która polega na rozpoczęciu biegu z minimalnie niższym tempem niż wynika to z przewidywanej średniej na całym dystansie. W drugiej części stopniowo zwiększamy prędkość i stosujemy długi finisz. Metoda ta ma swoje uzasadnienie. Dopiero po paru kilometrach organizm wchodzi w stan równowagi, a wraz z pokonywanymi kilometrami następuje idealne rozgrzanie mięśni. Wszystko odbywa się stopniowo (tempo narasta). Taki stan nie jest osiągalny gdy od początku biegu chcemy narzucić sobie szybkie tempo. Ponadto, praktycznie nie jesteśmy w stanie pobiec dwóch równych połówek dystansu (nawet zawodowcy mają z tym problem). Stosując Negative Split możemy uchronić się również od doświadczenia tzw. „ściany”, uczucia które odbiera nam siły i sprawia, że każdy kolejny kilometr jest męką. Przyspieszając w drugiej połowie dystansu nabieramy pewności siebie, zaczynamy wyprzedzać dużą liczbę zawodników, którzy w końcowej części biegu najczęściej tracą prędkość. Nic tak nie dodaje siły jak wyprzedzanie kolejnych rywali, a bieganie długich dystansów to także walka psychologiczna.

Negative Split wymaga dużej samokontroli. Trzeba być konsekwentnym i nie „podpalać się” na początku biegu, przez cały czas kontrolując swoje tempo. Przykładowo, w maratonie pierwszą połówkę pobiegniemy o około 2 – 4 minuty wolniej od wyniku, na który jesteśmy przygotowani, podkręcając potem stopniowo obroty. Musimy jednak pamiętać aby stawiać sobie realne cele. Jeżeli nie trenowaliśmy solidnie to nie możemy się oszukiwać. Biegając tą metodą możemy być pewni, że kończąc wyścig nie będziemy słaniać się na nogach i wspomnienia po zawodach będą jak najlepsze. W bieganiu chyba o to chodzi, żeby czerpać z niego jak najwięcej pozytywnych emocji.”

Możemy więc w tym przypadku zacytować klasyka: nie ważne jak się zaczyna, ważne jak się kończy. I coś w tym chyba jest. Z drugiej strony większość z nas zwykle zaczyna jak najszybciej, a potem przy mecie umeramy artystycznie starając się jeszcze coś wycisnąć z tych ostatnich metrów. Można tą technikę określić jak szybko, wolno, najszybciej. Mamy jeszcze dwie takie podstawowe strategie czyli wolno zacząć i biec mniej więcej cały czas na tym samym człapiącym poziomie, a kolejna to wolno zacząć i jeszcze wolniej skonczyć. Na końcu jeszcze uchowała się strategia dla biegowych hardcorowców czyli szybko zacząć i jeszcze szybciej skończyć. I żeby było jasne: piszę tutaj o bieganiu i proszę żadnych zbereźnych skojarzeń nie wyzwalać w wyobraźni.


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