The resistance is achieved with the sum of training days throughout the months and the years, the more experience the better results.
Resistance work is a matter of patience. The impatient and impulsive runner is doomed to failure.
Start slowly. Go to your own rhythm. Adapt the training to your needs and your environment. Listen to your classmates, you can always learn a lot. Be constant and patient
These are some of the tips we give you to improve your running career
Rest is the most important part of training.
It is what allows you to assimilate all the work, which avoids overloads and which prevents inopportune injuries. These injuries can make you lose in a week what you have earned in a month.
How much rest?
It would be advisable for a three-hour marathon runner to rest two days a week and the day after each competition, as well as a minimum of four days after the marathon.
For runners over three and a half hours I would add one more day of rest a week.
If you are tired or have any muscle discomfort, do not hesitate to rest one more day. All those runners who have jobs that mean great physical wear and tear should be aware of this and should try to rest as much as possible.
In addition to not overloading yourself with too many kilometers, strong workouts should be interspersed with soft ones.
The long, slow and continuous race
It is the essence of training for the long distance runner.
It is performed at a moderate speed and serves to resist more time running. It completely oxidizes the energy material: carbohydrates and fats, with great profitability, but more slowly.
The filming favors the organic resistance generatedThey accustom the muscle to using fat for fuel and lead to a decrease in the resting basal pulse, thereby making the heart more efficient in its work.
The series and repetitions
They are fundamental to improve aerobic power and therefore to continue improving personal brands.
Medium and long distance series, changes in rhythm, strong or controlled rhythms, and hill series allow the body to get used to recycling lactate.
Due to the increased oxygen demand, the cardiovascular efficacy increases, enlarges the heart and improves muscular blood perfusion.
The Changes of Rhythm.
They are games of speed and rhythms controlled during filming. In which rhythms with variable frequencies, intensities and lengths are interspersed.
Its more effective if done on varied terrain, with some smooth slopes.
Variety of rhythms
A better preparation for the competition will emerge from the variety of possible different rhythms and their mixtures.
Stretching is essential
should be done especially after each workout, then with more concentration, for at least 20 ″ per exercise.
Are made so that the muscles recover their pre-exercise state, they reduce the overload, which allows better drainage and stimulate greater blood circulation, allowing better assimilation of the training.
Running many kms. and not stretching causes a huge muscle imbalance, which in the medium term means injury.
The running technique
To achieve good efficiency it is necessary to regularly work the running technique. Running well means adapting the technique to the personal characteristics of the runner and, in addition, it is essential to improve performance.
It is necessary to differentiate the efficiency (or running economy) of the long distance runner, from the stride effectiveness of the mid-distance runners and sprinters.
In the background corridors and especially in marathon runners, the running economy should prevail.
Abdominal and lumbar
With the abdominal exercises and With the lumbar muscles, the muscles that keep us erect are strengthened, thus avoiding back pain and pain in the pelvic area.
It is necessary to dedicate everyday train a few specific minutes to do four abdominal exercises and one lumbar exercise.
Strength is a basic ability that directly influences the performance of the runner. By further developing this ability, muscle recovery is accelerated, the appearance of injuries is greatly avoided and it is vital to improve and enhance the levels of running technique.
By working the force on the quads you can avoid many knee injuries.
Strength is directly responsible for speed (the more force, the more speed) and is an easily upgradeable and achievable ability for long distance runners.
Combined Training allows you to train in parallel without running. Consists in practice several different sports every week.
In addition to running, it is advisable to one day go out on a bicycle, go swimming, hiking or take long walks.
These other sports practices, aerobic work, allow you to rest from the running routine. They are just an example, and their number can grow as much as the athlete's ability in other sports practices, which although less aerobic, are important to strengthen and enhance: tennis, squash, paddle, basketball, soccer, rowing, canoeing, judo , etc.
These should be scheduled on a day that does not train long or series, the ideal is to replace a day of filming with the practice of another sport.
It should always be done at a moderate intensity, to avoid overloads and uncomfortable laces.
Source: Victory Endurance and Rodrigo Gavela