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Introduction: does not mean you have to start marathon training, or some strides, but if you can only be in the throttle, you should consider at least try about other types of training. Why? Here are some reasons.
1, can be more interesting
running day after day doing the same training is not too much fun. I really like repeat running, but some changes are good. Too much repetition or too much psychologically.
2, can make you faster and stronger
add to your training speed can make you run faster. If you are the same results every 5 km, then maybe you need some fast exercises.
3, allows you to run farther
If you want to participate in a long distance races, such as 20 km, half marathon or marathon, you need to adjust to the slower the speed Speed ... ... This is to train your endurance. Lower speed (lower intensity) means you can run farther. If you are the most slowly increase your distance, you can slowly increase your endurance.
4,UGGs,
about training the body to adapt to a month your body will get used to the training, and then not be able to continue benefiting from it. Every 3-4 weeks you need to change your training, if so you will be able to continue to progress.
needs to be indicated is that if you are currently preparing for a race, then in a few months you can not reduce your training intensity. Your body is still adjusting to competition. Until the end of the game you can add some variables.
Let us look at the running you can use to increase your fun and improve your ability to run a number of different training methods:
1, the basic long-distance running
on this way you can run the distance can be extended a lot. For the purposes of long-distance marathon running is often refers to the distance of 16 miles or more for some other short-distance race, shorter distances can be considered long-distance run. It is said that only applies to long distance running marathon training, because you make more long distance running and also won the marathon you need endurance. But even a shorter distance running is also applicable to any type of runner - if you want to improve your results 5 kilometers, then you can run over 3.1 miles of long runs, so that 5 km is very easy. To add to your long-distance running program running, you can run the longest distance you want your 10% increase for the week (referring to the most recent long-distance training, not to say that the longest distance a few years ago .) So if you are running the most recent long-distance is 3 miles, then this week try to run 3.3 miles, run 3.6 miles next week, it goes on. Every four weeks will be cut as part of long distance running, so you can make your body a chance to rest. - Can not rest and improve their endurance. If you want the long run, it should be slowed down some, easier and more stable and run some.
2, hill running
If you already have a good stamina, and then the hill running is a great way to improve your strength. Hill like a runner running weightlifting exercises - you own legs against gravity to lift themselves. The hill running, you can run repeatedly on the hillside - to run up and down along the slope, and then repeated. But I suggest hills (the highway near my home to very good), so you can have a lot of changes. Quickly run up, then down. If you have not done before, and that this training should be easier to see, just like any other training the same. Only need to run up slowly, then slowly ran down,UGG boots clearance, until you get used to so far.
3, Fatelaike run
This is the text name of the gas means in Swedish In fact are not familiar with speed training and intermittent running people, this is the best beginning. And the slopes running different Fatelaike running in the road you are familiar with (or track) on the. The following is the method: warm-up for 5-10 minutes, and then do some interval running, select a road sign, towards the back and forth, and then use the jog to recover, the next step roadmap to the next election, then there ran, in turn. Fatelaike run can change very intense, you can do a short sprint away from the intermittent, can also be longer and more stable intermittent, can be run on the hillside, and so on. I suggest that when the Fatelaike run great interest must be very pleased, and ran the distance you wanted to run on it, and then rest, then rerun. Allows you to do Fatelaike run faster, you will gradually higher levels of intermittent longer.
4, lactate threshold run
This is a lot of good mid-level training in advanced parts of the main runners, if you do not know, then you should know about. Basically this is a hard and Russia continued to run, control your speed with (usually no more than 40 minutes). Beginners should be the threshold from 5 minutes to run and slowly increased to 20 minutes. Usually the threshold needed to run the start and end about 5-10 minutes to warm up and relax. Therefore, the threshold of a 20-minute run in 5-10 minutes of warm-up, 20 minutes, stable, tough and in control of the running, and another 5-10 minutes of relaxation,Discount UGG boots, for a total of 30-40 minutes. Threshold can improve our running to run with speed, level and let us run more efficiently. A variable is the threshold interval running, which is run two or more threshold slightly shorter run (such as 10-20 minutes), the middle a few minutes of easy running. Threshold is typically run 5 km or 10 km than with the speed to run speed slightly slower, but more than half-marathon is faster.
5, Highway intermittent intermittent running
a site (will be mentioned below), there are highways intermittently, both intermittent mode of feeling a little different. I will return to the intermittent road intermittently for a class because they are too much like, in my opinion, even though the goal is to change the runners have different gains. General process is, after 5-10 minutes of warm-up, running on the strength of several groups of intermittent running (there are some among the rest, you can easily jog or brisk walking), then 5-10 minutes to relax. Variable intermittent including cruise, this is you use your throttle 8-12 km with 3-8 minutes, then rest 30 seconds to 2 minutes; threshold intermittent (see above); aerobic interval to 3 km to 8 km sprint with 400 meters to 2 kilometers, half the distance between intermittent jogging.
6, high-intensity interval training
such training has in many training cycles, because the study found that training can promote fat burning, you can in a shorter time to achieve it good training effect. The process is generally carried out several groups close to the maximum speed sprint, middle of the recovery of lower intensity running (of course after warming up), usually lasts 10-20 minutes (not too warm and relaxing time.) Because intermittent high intensity, this training will be very difficult. I suggest that the site is 200-800 m during the interval on the basis of race further.
7, Cambiasso 800
name is for a by Bart Yasso named. This is a marathon runner, the speed of training methods, but you can also be used for other training. You have to the venue of the 10 800 m interval running group, in a certain target time. Target time is calculated for your marathon target time (if you Emalasong goal is 3 hours and 30 minutes, which is 3:30), then the hours into minutes, minutes into seconds (that is, should be 3 minutes and 30 seconds intermittent running 800). According to this theory, if you can run 3 minutes and 30 seconds interval of 10 800 middle jogging 3 minutes and 30 seconds as the recovery, then you can use 3 hours 30 minutes to run a marathon (assuming you are also doing long distance running and other slow running).
8,1 mile run
repeated another site is running again within 1 mile run again, and soon ran 1 mile, then jogging a few laps and then pitted. I can run about 4 times. You can also run other distance - 1,000 meters, 800 meters, 400 meters and so on.
9, Zen run
this is not the true sense of the running, but the method I use to swap, especially if I have carried out above, after some intensive training. I call it Zen run, because my goal is not to improve my running ability or burning more energy, but concerned about my current running status. This can help me more aware of their own body, my environment and my thoughts.
10, rest
This is not training (of course it can be for more training.) But I want to break included in the list is important because often overlooked by runners. They run hard every day, do not want they need from the rest, but like the rest, and other training to run faster on the more important to you, because your body has become stronger thanks to your training first, followed by the used for rest and recovery process of your training. If you are a beginner, I suggest you all take the day to run in the future. Then you can arrange a day between strength training twice a recovery of running, rather than the whole break. However, should restorative running speed is easily carried out, in general, is to let your legs moving on it. Do not try to run in the restoration of running fast or very long. Remember to follow the strong - weak rule - if you are on the strength of today, then tomorrow should be a rest or very easy recovery of the run. Running on the strength of a mean or bitter that you run very fast or very long.
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