It's not what you do.........
...............................It's the way that you do
it!
SNIPPETS:
- Build up distances and effort gradually over time
- Run as regularly as possible - but not too often
- Listen to your body
- Variety is the spice of life - don't run the same routes at the same pace all the time
- Run off road as often as you can - a softer surface will reduce the impact on your joints
- Try to build a regular pattern to your training so your body and mind can accustom themselves
- Remember your muscles and joints need to recover from exertions - enjoy rest days
- Try a little cross-training on rest days - maybe swim or cycle or the gym
- Incorporate different types of training into your 1wk - 2wk training cycle - see later for ideas
- Record your training in a diary - a reminder of your achievements and encouragement to keep going !
TYPES OF TRAINING:
- LSD
- THRESHOLD RUNNING
- PARLAUF
- FARTLEK
- HILLS
- COUNTRY
- TREADMILL
- INTERVALS
Winter Tips
The tips below will help us all to avoid injury, protect the immune system and train well even in the hardest conditions.
Take a dry training top: a damp top in a chilly wind when warming down or chatting after training will increase chances of a chill or infection. Everybody should put on a dry top immediate to the skin after training. Your immune system is low after loosing energy running, dont make it even lower by getting cold.
Jog all recoveries: maintains body heat and avoids hypothermia. Jogging/walking briskly all recoveries will maintain this, even if it means reducing the pace of the interval slightly. Stopping causes the heart rate to drop too low and heat production drops.
Out and back runs: if it's really cold, do an out and back run. Try to run in one direction until half way and then return taking the same route back. Therefore if the wind chill factor is high, you can run facing into the wind on the way out and finish with the wind behind you. This keeps your core warm on the way back.
Keep drinking: you can definitely still become dehydrated in the cold. Your body is still working hard and you are still sweating, although sweat rates may be reduced. Research suggests that sweat rates are almost unchanged at 8-12 degrees from that of 14-17 degrees.
Dress up: wear layers and have a lightweight & breathable waterproof as your outer shell. This protects from the wind chill and reduces the cold air on your chest. Any surface area exposed to a cold wind risks tissue damage and muscle strain. The body also uses masses of glycogen if it is having to keep you warm. Running tights, hats, gloves and breathable layers make a healthy runner and quality performance.
Tips provided by "Full Potential". Their website is worth a look.
Marathon training
Top 6 tips
from Steve Cram:
I think that the Main thing to remember is not to build up your training programme to quickly. Take your time, especially if you haven't done much running before. Vary your pace - do some short runs at a faster pace as well as your usual runs. Make sure you include some hill training as this builds up your strength and gives some variety to your training programme Listen to your body. If you have an injury or if you're in pain don't push yourself too much, instead rest for 2-3 days and you could prevent a more serious injury. Stay Hydrated on your long training runs. Eat lots of carbohydrates during your training period.