Experimental Study On The Improvement Of Comprehensive Ability Of Mass Marathon Runners By Specific Functional Training

Objective:Marathon training can increase water content,reduce visceral fat,enhance muscle strength and bone density,prevent osteoporosis,enhance basal metabolism and delay aging.With the increasing number of participants,runners pay more and more attention to improving their performance,resulting in many marathon clubs and training camps.Many of these training camps are set up by amateurs out of interest,and runners are organized to train every week.Mass runners have short training years and lack sports foundation.Marathon will apply to muscles in various parts of the body,such as hamstring,quadriceps,gluteus,hip flexor and calf dorsal muscles.Core muscle groups are responsible for the operation of the body.Strong body and good coordination play an important role in improving skills.Respiratory muscle group is very important for a runner,which can ensure enough oxygen supply in the lungs,but it does not depend entirely on the runner’s vital capacity.To make muscles get as much oxygen as possible,it is to improve heart and lung function through training.The muscles of the core muscle group work together,Effectively control and stabilize pelvis and spine.In order to stabilize pelvis and spine,muscles of all parts of the body need to work together.Specific functional training can strengthen the muscle strength of every part of the body and help runners to complete their movements better.Appropriate functional training can improve strength,enhance the level of three major items,reduce injuries and improve posture.For marathon,the key is to ensure the stability of pelvis and the symmetry of spine.At the stage from the beginning of training to competition,it is an urgent problem to find reasonable and scientific training contents and methods to protect the health of runners as much as possible and effectively improve their sports performance.In this study,specific functional training was adopted,Formulated a 12-week exercise intervention prescription.The reason why it is called specific functional training is that functional training is multidimensional,multi-joint and multi-directional,while the functional training adopted in this study is aimed at mass marathon runners,and the training action can exercise every part of the runners’ body,thus strengthening their physical quality.Analyze the experimental results of the experimental group and the control group,and provide a training plan for the mass marathon runners to carry out scientific exercise.method:Twenty marathon Sports Association fans in Hefei City,Anhui Province were selected,20 of them were male,aged between 30 and 40.Marathon results are distributed between 2 hours 30 minutes and 3 hours 30 minutes.Twenty runners were divided into control group and experimental group,10 in control group and 10 in experimental group.There was no significant difference in marathon performance between the two groups.The basic training methods,means and contents of the two groups were the same.In the preparation part,the control group was warmed up by conventional method(static stretching),while the experimental group was warmed up by functional method(static + dynamic).At the end of the training,the control group used static stretching method to relax muscles,and the experimental group used static stretching + fascia gun relaxation exercise.The control group received routine training every week.The experimental group was given functional training every Tuesday and Friday,and the rest of the time was routine training.In the experimental group,psychological training(motivation training,attention training,willpower training)was added every Sunday.Before the race,the runners were given psychological training before the race,during the competition,and after the race.The training cycle is 12 weeks.After the experiment,the height,weight,body fat,BMI,basic metabolism,maximal oxygen uptake,FMS score,injury,marathon performance and psychological status of the control group and the experimental group were tested.Runners will be tested twice for marathons.During the training period,the runner is tested once,and a race is selected to test after the training.The collected data were compared and analyzed.By analyzing and comparing the changes of the physical function indexes of the two groups before and after the experiment,the training effects of the two training methods on the mass marathon runners were clarified.Conclusion:1.body shape index: after the experiment,the average BMI of the experimental group was 21.02,while that of the control group was 20.94,with a difference of-0.08,and p > 0.05 showed no difference.However,the body fat rate in the experimental group decreased more than that in the control group,with an average of 16.98% in the experimental group and 17.46% in the control group,with a difference of-0.48,p< 0.05 indicating the difference.2.Study on physiological function indicators: After the experiment,the basal metabolic rate of the experimental group increased more than that of the control group.The mean value of the experimental group was 1609.6kcal,and the mean value of the control group was 1561.3kcal,with a difference of-48.3,p< 0.05.The maximum oxygen uptake of runners in both groups increased,but the increase in experimental group was greater than that in control group.The mean value of the experimental group was 67.9ml/(kg.min),and the mean value of the control group was 67.43ml/(kg.min),with a difference of-0.58,p< 0.01 indicating significant difference.3.Correlation between FMS scores and sports injury indicators: FMS scores in the experimental group are higher than those in the control group after the experiment.The degree of sports injury of runners in the experimental group decreased,while that of runners in the control group did not decrease.The average score of the experimental group was 18.5,while that of the control group was 14.6,with a difference of-3.9,p< 0.01 indicating significant difference.4.Research on the correlation between marathon performance and sports psychological state: After the experiment,the marathon performance of both groups has been improved,with an average of 172.3 minutes in the experimental group and173.2 minutes in the control group,with a difference of 0.9.P > 0.05 shows no difference.Not all indexes of the runners in the control group have changed,but the indexes of the experimental group players have changed.After the experiment,the experimental group players can better control their emotions,so as to achieve better competition results.The players’ nervousness is relieved,they can control their own emotions,and their pace can be relatively stable during the competition,with little difference between the front and back.In the control group,the runners will suffer from insomnia caused by excessive tension,and the runners will still have unstable pace during the competition.