Thursday 19 February 2009

A bit more about... training

Some tips that might help with your homework:

Try to stick to an aerobic steady pace. You’ll know if you at this pace as you’ll be able to talk – a little breathily perhaps. If I’m running alone, I have been known to say out loud “normal conversation” to check I’m not going too fast.

Walking breaks are very acceptable! There’s evidence that even experienced runners can achieve faster overall times if they take walking breaks.

If you are aiming for a particular distance, one technique is to do the full distance from the outset – but start by run/walking. Build up to running more – aim to run 10% more each week. This works well for 5K and 10K.

Speed work can help. For a single run, focus on either distance or speed – not everything at once! Try alternating running as fast as you can (at a pace where you can’t talk) for 2 minutes with running at a gentle jog – and repeat over 10 minutes. Over time, you’ll find that this technique (“Interval Training”) improves your steady pace speed.

Cross Training works! Don’t restrict yourself to running. Mixing in other activities can boost your fitness and variety will help to keep you interested.
Cycling compliments running well – similar muscle groups but it is lower impact. Swimming and walking also provide low impact exercise. Yoga and pilates can help with posture, flexibility and strength.

Some resources:
www.mapmyrun.co.uk – great for planning and measuring your runs.
www.runnersworld.co.uk – lots of advice on running.

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