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| Illustration of Variation Exercises for Better Running |
Variation Exercises for Better Running. In general, we are not a professional runner but just ordinary people who ran for a healthy, personal achievement, trim, or a myriad of other reasons. However, although not a professional athlete but often crossed our minds to run better or even faster. Hirose UK broker forex review.
There's nothing wrong if we as a hobby runner can run faster cravings. It was humane. But it should be done with sufficient preparation or foundation. Because the process takes to achieve it. The wise man says: strength and speed is not built overnight.
To run better or faster should we practice with more varied and not solely rely on the achievement of the amount of distance or mileage only. Thus, for example, in preparation for the marathon we not only ran 50 miles every week in months. In addition to the potential to cause fatigue or injury is also less effective and tend to be boring. Broadly speaking, the most basic type of exercise and "mandatory" for the runners to achieve the desire of which are intervals, tempo runs, hill repeat run, and long run.
1. Interval training
A study at The University of Western Ontario, Canada, concluded that interval training for 6 weeks we will improve VO2 max. For distance runners, it takes a good VO2 max because of the higher VO2 max every individual the more optimal the body uses oxygen. "In addition to the intervals we also can improve running form, endurance (endurance), improve coordination between the body with the mind when you run, increase motivation, and burning fat," writes Runner's World. Assortment intervals ranging from 50 meters up to (usually) 1600 meters. Effort in doing interval is different between a distance of 50 meters to 400 meters or 1200 meters, etc.. The distance that we choose well adapted to the purpose of our practice. variation interval for the 5K race is different with 10K or marathon.
2. Tempo Run
Coach Toby Tanser said that the foundation of the strength of the Kenyan runners are tempo run. This conclusion he took after months of observing the Kenyan practice. Tempo runs also known as comfortably hard. That is, we run fast but still within a comfortable thing to do. When the interval it is difficult to speak it at tempo run we must still say one or two words.
3. Repeat hill run
These days fear incline ? PDid said the world ? It was probably teasing to the runners who are still afraid of the climb. Yet when the race we often meet with climbs, both subtle and extreme climbs. In practice, almost all coaches include hill training run in the material. Generally it is a hill repeat run aka sprint uphill and down while jogging. This is done with a certain speed and in a certain reps anyway. The purpose of hill repeat run of which is to strengthen the legs and cardiovascular systems or improve running economy. When done with the routine would be very beneficial, especially in building muscle power and speed.
4. The Long Run
Long run or long run is usually carried out during holidays or weekends. Because this type of exercise does require a relatively longer time. The purpose of the long run one is accustom the body to run longer. In general there are doing long distance run-based and time-based there. Besides the long run also distinguished depending interests. Effort level of long run for marathon preparation is different from the 10K preparation. Similarly, roughly a brief overview of common variations in practice.
Coach Arthur Lydiard quotation above to inspire that to be a better runner ideally not only builds endurance, but also the speed.
Congratulations practice.
There's nothing wrong if we as a hobby runner can run faster cravings. It was humane. But it should be done with sufficient preparation or foundation. Because the process takes to achieve it. The wise man says: strength and speed is not built overnight.
To run better or faster should we practice with more varied and not solely rely on the achievement of the amount of distance or mileage only. Thus, for example, in preparation for the marathon we not only ran 50 miles every week in months. In addition to the potential to cause fatigue or injury is also less effective and tend to be boring. Broadly speaking, the most basic type of exercise and "mandatory" for the runners to achieve the desire of which are intervals, tempo runs, hill repeat run, and long run.
1. Interval training
A study at The University of Western Ontario, Canada, concluded that interval training for 6 weeks we will improve VO2 max. For distance runners, it takes a good VO2 max because of the higher VO2 max every individual the more optimal the body uses oxygen. "In addition to the intervals we also can improve running form, endurance (endurance), improve coordination between the body with the mind when you run, increase motivation, and burning fat," writes Runner's World. Assortment intervals ranging from 50 meters up to (usually) 1600 meters. Effort in doing interval is different between a distance of 50 meters to 400 meters or 1200 meters, etc.. The distance that we choose well adapted to the purpose of our practice. variation interval for the 5K race is different with 10K or marathon.
2. Tempo Run
Coach Toby Tanser said that the foundation of the strength of the Kenyan runners are tempo run. This conclusion he took after months of observing the Kenyan practice. Tempo runs also known as comfortably hard. That is, we run fast but still within a comfortable thing to do. When the interval it is difficult to speak it at tempo run we must still say one or two words.
3. Repeat hill run
These days fear incline ? PDid said the world ? It was probably teasing to the runners who are still afraid of the climb. Yet when the race we often meet with climbs, both subtle and extreme climbs. In practice, almost all coaches include hill training run in the material. Generally it is a hill repeat run aka sprint uphill and down while jogging. This is done with a certain speed and in a certain reps anyway. The purpose of hill repeat run of which is to strengthen the legs and cardiovascular systems or improve running economy. When done with the routine would be very beneficial, especially in building muscle power and speed.
4. The Long Run
Long run or long run is usually carried out during holidays or weekends. Because this type of exercise does require a relatively longer time. The purpose of the long run one is accustom the body to run longer. In general there are doing long distance run-based and time-based there. Besides the long run also distinguished depending interests. Effort level of long run for marathon preparation is different from the 10K preparation. Similarly, roughly a brief overview of common variations in practice.
Coach Arthur Lydiard quotation above to inspire that to be a better runner ideally not only builds endurance, but also the speed.
Congratulations practice.
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