Running - The runner's guide
Long-distance running
Immediately after stretching and jogging exercises, the warm-up can continue with a series of runs. These (called "stride runs") take place over a short distance and are of medium intensity, without the runner feeling short of breath. Basically, we try to maintain a constant, fast pace, at a speed of 75% of that of a sprint, over a distance of 60-100 meters. The aim is a correct posture and a step of increased
length, without it far exceeding the center of gravity.
Basic running
It takes up most of a runner's time and is made to improve endurance and develop muscle mass. The running speed is the natural one for each athlete, without significant variations during the session. The distance is medium-large, 6-10 kilometers. This aerobic effort increases heart rate and helps with weight loss.
Progressive running
In this type of running, the speed is increased on the last segment of the total distance. It is a medium intensity training, more difficult than the basic running session, but easier than the interval training.
sprint
This simple form of running requires reaching a maximum speed in a very short period of time, usually 5-6 seconds. It runs over distances of 30-50 meters; continuing to run after this distance actually becomes an endurance exercise.
Interval training
The principle of interval training is that the correct spacing of rest and effort over a short period of time makes a person able to make extraordinary efforts, inaccessible in other conditions. Basically, a sprint is made at maximum speed, which is maintained for a few seconds or minutes. Then follows a short rest period by substantially reducing the speed, after which the maximum effort is repeated. The ratio between maximum effort and rest may vary, depending on the purpose:
• 1: 2 or 1: 3 to get the body used to sudden energy releases (10 seconds sprint, 20 or 30 seconds jogging)
• 1: 1 or 1: 1.5 trains aerobic power supply systems, improving endurance (60 seconds sprint, 60 or 90 seconds jog)
Interval training requires a stopwatch or the presence of a person to time and guide the running session.
Fartlek running
The Fartlek method is a style of running introduced by the Swedes, which roughly translates to "speed play". This is a type of interval training that does not require timing. Basically, during a basic run, the athlete visually sets a target to which he will run at maximum speed, and then resume the basic speed. It is a good way to increase the body's endurance, but also to shorten the time needed for the sudden release of energy. This type of running gives the athlete more freedom than interval training.
Running up the hill
Running up the hill forces the muscles to contract more strongly to overcome gravity and increases resistance to fatigue and pain. When a ramp is included in the basic run, the goal should be to maintain the same level of effort, not a constant speed. Therefore, reducing the length of the step and maintaining a straight post will facilitate the ascent. A variant of this type of running is to perform several runs on the hill, to accustom the body with increased effort.
Running time
This is also called running at the lactic acid tolerance threshold. It involves a 20-40 minute session at high speed, in the middle of a basic run, performed at natural speed. The goal is to train for medium-long distance running - such as a marathon. In this type of training, there is an increase in tolerance to lactic acid - the by-product of anaerobic effort, which occurs in long-term muscle labor.
Running preparation
To reduce the risk of injury, there are several precautions that should be taken by any runner.
Heating and stretching
These exercises are mandatory before starting a workout. The sudden mechanical stress that the medium-high intensity effort puts on the ligaments, joints and muscles can easily lead to an injury. A few stretching exercises, followed by a short jogging session will prepare the body for the sustained effort that follows.
Adaptation to environmental conditions
When you are about to run, the following tips may be helpful:
• During the summer, avoid exertion in direct sunlight; wear sunglasses and hats.
• Do not wear too much clothing when it is cold. This will lead to excessive water loss through perspiration.
• If you run at temperatures below 0⁰ C, cover all exposed skin areas.
• You will reduce the feeling of cold if you run against the wind at the beginning of the training and in the same direction with it, towards the end of the session.
• Use reflective strips or vests if you run in the dark near roads.
• Hydrate yourself enough, both in summer and in cold periods.
Comments