【第3回】The Norwegian Method Applied：ノルウェー方式に学ぶ生涯走り続けるための体調管理

To continuously improve your running performance through rigorous threshold training and double threshold training, the ability to scientifically control your body and protect it from "destruction" such as injury and excessive fatigue is essential. This lecture, incorporating insights from physician Dr. Bakken, will explain the nature of the "transition period" and "sudden overload" that are statistically prone to injury, how to interpret "athlete-specific blood data (ferritin levels)" that are often too low compared to general standards, and the mechanism of hemolysis due to landing impact and the iron gatekeeper "hepcidin." Furthermore, we will provide a scientific roadmap for protecting your health, including the "risk of stretching loosening the springiness of the Achilles tendon" (a common misconception among runners), the "stair test" for early detection of muscle fatigue every morning, and the "traffic light model" for controlling training according to your physical condition. *As mentioned in the video, for more practical and detailed information, including subtle warning signs of injury and specific pre-symptoms of overtraining, please refer to Chapters 9-11 of the original book, *The Norwegian Method Applied*. Introduction (Part 3: Health and Injury Prevention) Roadmap for Part 3 Injury Risk During Transition (Frandsen et al.'s Study) Changes in Ground Contact Environment and Prevention Measures Athlete-Specific Reference Values Optimal Ferritin (Storage Iron) Levels (Precise Nanogram Reference Values) Hemolysis and Iron Loss Timing of Hepcidin Secretion, Which Affects Iron Absorption Achilles Tendon Stiffness The Trap of Static Stretching: Lowering Aerobic Efficiency Maximizing the Spring-like Efficiency of the Achilles Tendon The Costs of Strength Training Increased Muscle Tone and its Impact on Running Speed The "Blocking" Rule for Strength Training Placement Autonomic Nervous System and Warning Signals of Overtraining Trend Measurement of Resting Heart Rate (Resting HR) Discrepancy Between Heart Rate and Subjective Sensation (The Underperformance Trap) Changes in Muscle Condition and the Stair Test Early Detection of Muscle Tone and Elasticity with the Stair Test Glycolytic Paralysis (Lactate Blunting and suppression of lactate level rise Adjustment rules for the Traffic Light Model Discipline for dealing with yellow and red lights (reduce intensity, maintain volume) Conclusion: Listen to your body's signals - "Discipline of Control" Scientific self-dialogue and intensity management (Introduction to the original article on injury warning signals) ▼Original article information Marius Bakken, MD The Norwegian Method Applied https://amzn.to/4bCCfsi https://www.mariusbakken.com    • 【ガイダンス】The Norwegian Method Applied：ノルウェー式...      • 【第1回】The Norwegian Method Applied：ノルウェー式の最...      • 【第2回】The Norwegian Method Applied：なぜ「ダブル閾値...      • 【第3回】The Norwegian Method Applied：ノルウェー方式に...      • 【第4回】The Norwegian Method Applied：ノルウェー方式の...