You are about to enter the most critical - the most difficult - 4 weeks of training. This is the moment of training need to be smart.
of: Bob Cooper tightrope --- This is how to describe them to the elite running for several weeks, 120 miles, just as day to day exposure to wire them on. Of course, you may not have stood in the wire. However, whenever you're ready to race, sure to improve your mileage. Initially, the increase seems small, and then, more and more in the end, you enter the devil --- a 4-week training on maximum strength training, which ranged from basic training to improve your physical stage and storage for the major events of the season between stages before the reduction. Suppose, through the summer training, you already have a good physical fitness. Congratulations. Suppose, you have selected a tournament: a big city marathon or half marathon, or the game may be shorter, for example,UGG boots cheap, the local 10K. Good choice. The devil in your training months, in addition to further improve the physical and, more importantly, pay attention to maintaining physical fitness, focus and balance details. The more you lose, you get more. Therefore, to ensure that you get as much training effect. Here is how to do it:
(increased physical)
not overtraining: When you overtrain, your body will tell you --- this in the most critical high-mileage, high Strength Training for the common trap --- However, you must pay attention to listen. It is clear that some signals, such as fatigue,UGG boots clearance, cold, or muscle aches for several days. Some not very clear: you feel irritable, no passion, or sleep worse. Cure is rest. Stop running 1-2, when you re-start, easy to run until the irritable feelings persist disappear.
Treat your feet: a good platform shoes you wear elastic long distance running, the road can actually absorb the momentum and reduce the risk of injury. However, a critical time in the training, you will need to continue to improve the physical, so when the time you plan to run faster,UGGs, consider wearing light running shoes, for example, speed training and short running distance. Wearing light running shoes, you can speed training run unexpectedly fast, so you can increase your confidence for the coming contest. After the completion of training, you can wear this pair of running shoes to compete.
Do not play trap game: If there is any accident interfere with your training program, do not extend your long run by and connected in series to compensate for high-intensity training, particularly training in the devil is not such a dry month. McGlynn said, This can only lead to relapse. You will be trained for months in the devil of the most long-distance running, which is especially important. McGlynn explained: The best time by distance on the runway when the speed of your training. --- as the race simulation run. Whether preparing for 10K of 8 miles or 20 miles preparing for the marathon, all events need to rehearse this: keep comfortable with a slower speed, the rest of the day were such as race. Start time and the same game, running the same terrain --- if possible,Discount UGG boots, even in the same circuit. When you intend to use the game to wear running shoes and sportswear. The physical and mental simulation can expose you to correct the problem, you can make the game itself is not so daunting.
cancel cross-training: or at least the devil in training this month to reduce cross-training. Strength training should also reduce the intensity. The main purpose is to maintain basic fitness and injury prevention training of some non-critical mid-, cycling, swimming and weight lifting is a very good cross-training. However, the month before high-intensity training is bound to have some dangerous. Run means more cross-training less, because when you approach your goal, the most important thing is running.
(stay healthy)
freeze the pain: When you train hard, when the most acid, swelling, pain, and pain is inevitable --- If you ignore them, may cause injury. If this happens, reduce your training intensity, ice affected areas several times a day, at least 48 hours to improve blood flow. USA Triathlon travel with the team doctor, MD, Troy Smurawa said: spasm. 2 other choices: cups ice, ice massage affected areas; or a bag of ice, ice 10-20 minutes.
you looking for? Training in the middle of the devil, the inevitable pain often rampant. Do not deny it because you are frightened to, this would mean stopping running. You should immediately face it, if still pain for 2 days, go see a doctor. However, the type of doctor? First consider the sports podiatrist (the treatment of disease below the knee) or sports orthopedic surgeon. recovery, will help you stay injury-free state. Massage time is the best long-distance running or speed training to complete the day, it is most needed when rubbing kink. A good massage can relieve tension in your muscles. Looking for an in-depth massage and sports massage friction massage techniques, to go amtamassage.org.
(proper diet)
improve immune function: the training in the middle of the devil, you are particularly susceptible to colds and flu, therefore, to food rich in antioxidants and glutamine in the diet to improve your immune function. can taking a multivitamin. In addition, for your immune system, in 1 hour or more of training before and after the way, carbohydrate is very important. Energy bars, gels and drinks, can provide you with the devil long months before and after the way the carbohydrate needs, but that one of the best? needs. Or, try a new product Clif Shot Blok, which ranged between energy bars and energy gels, and Gummi Bear almost.
drinking (skim) milk? During high-intensity training, improve the daily intake of dairy products is a good idea, because dairy products contain carbohydrates (per 8 ounces of milk contains 12 grams), protein (8 grams) and increase bone mineral density required for calcium (300 mg) . To limit fat, low fat or fat you can choose yogurt, cheese and milk, rather than high-fat cheese, cream cheese and whole milk.
(stay motivated)
to present: When the contest still a step away, how do you remain in the high-intensity training in mid-passion? > building successful: the devil on the number of runners training for a very tired, they began to doubt the possibility of completion of 26.2 miles. They are afraid, they are getting tired, not getting stronger. If the devil training backfired supposed to? the more your confidence.
break irritability: Let us face the problem. Long distance races like the American Red socks is not always as exciting tournament. In order to maintain the passion of long distance running, you need to try different methods. For example, do not run alone, run with others. If you can not run run with friends, or running half the distance, running clubs and organizations participate in local running events around the weekend. When you have one long run when you wear the headset puts the rhythm to Run (but to ensure safety, look around the vehicle and the dog.) Edit your MP3 player, plays most of the time relaxing music (smooth jazz or classical music) with your speed limit; in the last period of time when you need speed, strong play rock music (rock or rap), to help you hand.
This is just a test: If high-intensity training in your mid-game run to test capabilities, such as marathon running a half marathon as a warm-up match. If your score is like a disaster, adjust your target time. Do not panic. First, you may luck. In addition, high-intensity training process, you do not expect a good performance. The most important is that you will be fully Tapering off the course to meet the coming competition.
serious training: In the mid-high intensity training, complete all the training is more important than ever. The following is the completion of each training approach: first, the night before the morning run, to run equipment on the bed, so you have some time for the morning run into. Second, the workplace and your home a point between the start run --- in the office the afternoon of changing from there or your gym, or your favorite one way --- rather than from your home (where your interference too many factors) began to run. Third, as many as possible arrangements with friends to run, so put aside friends, you will too harsh.
(balance)
not gone too far: As the high-intensity training, especially after long runs Sunday, Monday morning, if you feel difficult to go to work, there are several options. First, the long-distance scheduled for Saturday, so Sunday, a day recovery time. Second, go to bed early every night to get up --- --- or later because of the high intensity training requires adequate sleep. If you still feel fatigue, reduced mileage, because you may overtrain the. Or maybe the person office prank, in turn antidote into the coffee pot of coffee.
explain to others: Since the occupation of marathon training with family and friends of the time, you feel embarrassed? To explain the reasons for your training. However, the young child is difficult to understand what you run, so you should explain. , to overcome fear, overcome obstacles and achieve their goals against the challenges of life --- is an excellent training. Successful completion of 20 miles long or high-mileage training week will make it easier to cope with the difficulties of the real world, whether it is management staff, raising children, care for elders, or fight cancer. Reichmuth said: --- possible, you are considering fall is the longest run a game for you? --- Here are some basic principles you should keep in mind.
* shorten your stride: talk about running posture, for long-distance runners, especially the new run, the most common mistake is too much of their stride. Stride length is too large, so that you fatigue faster, but also improve the risk of injury, because you make your body more disharmony. The best way is: while running for 180 steps per minute or so.
* Add fun: When the contest is approaching, you can easily access to conventional training, because you seem afraid to destroy the training program for you. However, a good strength program can easily become too large, resulting in excessive movement and loss of passion. Therefore, whenever possible, you should change the route, terrain, scenery, distance, speed and training with food stalls.
* Do not worry: whether it is preparing for long-distance --- Half Marathon 10 miles, or 20 miles before marathon --- can be very hard, you want to know more supposed race distance . Rest assured that the excitement of race day will take you home. Running veteran called Soon, you will be able to run to friends you do not explain the problem.
advice from a triathlon athlete
a contest to challenge your training? Brett Sublett 100 miles of America's most difficult cross-country Colorado's Hardrock 100 in one of the top 10 finishers. October 15, he will be his first Hawaii Ironman 4. Cheats like his professional training as complete a month of the devil:
must be really easy, so that high-intensity training, your pace can forcefully. 1-3 minutes, you can keep your legs and powerful. , compete with them, as you come. Do not always run when the weather is cool. the weather is hot, choose a few afternoon training. After such training, if the game several times at 70 or 60 several times (translation By: about 21-27C), you will feel very cool. First of all, if you want to do to get prepared for the race, you must accept the reality of sacrifice. Second, the pre-training months for the devil to remove obstacles, for example, extension of family vacation travel, intensive work, house decoration, and so on.
(Translator: From the runner's world.com)
article from: Run Forum (detailed article reference:
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