The Best Training for Runners
The Best Training for Runners Athletics.
Not by train more days you will improve faster. Days of rest are keys to prevent risk of injury and so your body can assimilate your training. Without a break, there is no improvement. The excess of training can result in injuries such as tendonitis, plantar Fasciitis, the band syndrome iliotibial, etc.
Or the elite athletes train 7 days a week. If you are broker popular recommend train between three and four days a week, and never more than 4 days in a row. Do not increase the total number of kilometers a week for another more than 10%. Nor can or you must train every day to stop; you have to collate comfortable shooting and train only strong when he plays. Do not do a long shoot neither yesterday nor the subsequent to series work, nor do two days followed by series or changes of pace.
Strong training the week of the race only incidentally, helps you get tired. Do not do any intense training this week and rests on Thursday and Friday and make a smooth trot 20 ‘ Saturday with stretches of quality. Sunday should wake up with full power and eager to run.
If your body asks you to do more sport in the days of rest, rather more kilometers you can always toggle with swimming, skating, mountain biking, tone etc. In addition, you will compensate and strengthen muscle groups that you do not normally work with the foot race.
If you are a medium/advanced level corridor, and run more than three days per week, see controlling you are not sobreentrenado. A slower recovery than usual after the training heart rate is a symptom of overtraining.
Specifying:
Except that your level is less than 40 minutes in 10 km or less than 3 hours in the marathon, you should take at least 2 or 3 days of rest per week. This would train between 4 or 5 days maximum per week.
Once a week do a speed workout to improve your aerobic power (a week series short type 10x400m and the other series long type 3x3000m for example).
Once a week also make a long run, without spend two hours.
The rest after a day of series is especially important, as also the of after a long shoot. Leave a day of rest or as much performs a soft shooting about 40 ‘ above 5’ km.
At least seven hours, 8 hours of sleep is the ideal. The growth hormone which helps to regenerate the muscles is generated during the deep phase of sleep. If you can’t afford a NAP, then phenomenal double doses of growth hormone!
Finally, each time that you apply to a training session you must comply with recovery times that require our different systems to assimilate and produce the necessary adjustments before the next session. If you do not respect these times emperors the physical condition. The key is to plan for recovery in order to produce the necessary adaptations in each application of the training load. Tells you here represent the recommended to respect minimum time between each load according to the capacity that you’ve worked.
Aerobic capacity: 24 hours
Anaerobic capacity: 48-72 hours
Rate: 36-48 hours
Maximum force: 48-72 hours
Muscular endurance: 24-48 hours
Flexibility: 24 hours
I advise that you do not fall into the obsession with running, making an activity that you started to be fit and fun, one more than the stressful activities of your life. Enjoy the pleasure of running.
Personal Trainer Putney & Personal Trainer Fulham from Soul Active and improve your health & fitness now!
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