Spring is the perfect time for running training. Before the heat hits, it’s a pleasure to go out to the park for a morning or evening run. Have you been dreaming about it for a long time too? Especially for you, we have prepared tips from books about running.
Fast or slow?
To answer this question, you need to understand what the 80/20 principle is. In short, the rule is: Run 80% of your training time at light intensity and the remaining 20% at medium to high intensity. According to this principle, the world’s leading athletes are engaged.
Running the 80/20 rule is very easy. It has two components: planning and monitoring. Planning comes down to making a training schedule based on the 80/20 rule. In other words, the plan should include about 80% of light workouts (below the respiratory threshold) and 20% of workouts at medium to high intensity. Monitoring is measuring the intensity of each run to make sure you are following the 80/20 plan correctly. Matt Fitzgerald writes more about this rule in his book “Running the 80/20 Rule”.
Frequency, duration, efficiency
How often should you run? How long? Many aspiring runners pay too much attention to these issues. In fact, with frequency and duration, everything is simple: it all depends on your personal circumstances. Someone can run for 15 minutes, but every day. Someone for an hour, but 2-3 times a week. The main thing is not to overwork. Professional athletes usually train two to three times a day, that is, 18-20 times a week. They have to practice often, because they have already almost reached their potential. For a beginner, however, such a frequency, of course, will be a disaster. Just a few workouts a week will bring significant improvements to the beginner. The book “From 800 Meters to Marathon” has detailed programs for a beginner on how to prepare for running at different distances.
Keep track of how you spend your day
Jack Daniels, author of 800 meters to the marathon, developed a table to understand what daily activities and activities correlate with good and bad athletic performance. Give each of the eight points each day: 5 (excellent), 4 (good), 3 (normal), 2 (not very good), 1 (terrible). For points 1 and 2, set points within 2 hours after waking up; on points 3-6 – in the afternoon, 7-8 – at the end of each day. This will help you understand what influences your workouts for the worse and for the better.
Jack Daniels has also formulated basic running rules to help you evaluate and improve your individual training conditions.
1. Each runner has specific, individual characteristics.
Each runner has a unique set of strengths and weaknesses. Some may boast of a high proportion of slow (slow twitch) muscle fibers that provide high aerobic power (high maximum oxygen consumption). Another runner, not very high in aerobic power, can show outstanding running economy thanks to perfect mechanics. Runners need to put a lot of emphasis on pulling up their weaknesses in training, but before major events, the emphasis should be on harnessing their strengths.
2. The runner needs to focus on the positive.
Don’t get hung up on the negative. Try to find the positives in every workout. For example, if a runner says after an exercise that she somehow didn’t run very well today, it is not at all wise for a coach, teammate, or training partner to say, “Yes, you looked so-so.” Better to find some good side: “It’s a pity that you didn’t feel well, but you held your hands almost perfectly.”
3. Be prepared for ups and downs; there are good days and bad days.
Even world record holders and Olympic champions have unlucky competition days. It is advisable not to participate in the race if you feel unwell, especially for a long distance. So, to recover from a hard-hitting marathon, it takes more time than after starting at 5000 meters. If you feel unwell, it is better to skip the race altogether than to run with all your strength, knowing that it will take a long time to regain your running shape.
4. Be flexible with your training, taking into account unforeseen circumstances.
For example, change your training days depending on the weather conditions. If you have a workout scheduled for Monday, but on this day there is cold rain and strong wind, and on Tuesday good weather is promised, reschedule your workout from Monday to Tuesday.
5. Set intermediate goals.
Such goals pave the way for long-term goals. Long-term goals are important, but they take years to achieve, and in moving towards them, it is important to set yourself smaller, but more easily achievable goals.
The goal helps you stay on course. A source
6. Exercise should be satisfying.
Not necessarily pleasure, but necessarily a sense of satisfaction. Some exercises may not be very pleasant to you, but if you understand what the purpose of each of them is, you are more likely to realize that you are progressing – and this certainly gives a sense of satisfaction.
7. Eat well and get enough sleep.
Rest and good nutrition are part of the training process, not something separate from it.
8. Do not exercise when sick or injured.
Failure to do this often results in longer-term fitness problems than if you gave yourself a few days to recover from feeling unwell or injured.
9. In case of chronic health problems, you should consult a specialist.
It is not scary to feel a little worse than usual from time to time, but constant unwell usually means that there is a problem that requires medical attention.
10. A good run or race is never random.
Sometimes a bad result can be accidental, but if you performed well in the competition, it says that you can do it.
Running lightly and with adequate exercise will make you healthier and happier. Where do you start?
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