Run-Training

EXECUTION SESSIONS

Much has been written about running over the years and many forms and types have been developed, the most common types being interval, endurance, and distance. The following is to give you different ideas regarding types of running training for you to progress as an individual and to ensure that running does not become a fixed route, time, or type. The list is not exhaustive and you can mix and match many ways to progress and challenge yourself.

Running is an appropriate activity for most people. This form of prolonged and continuous exercise increases oxygen consumption and allows the metabolism to work more efficiently. Regular running makes the lungs work more efficiently, allowing more air to reach the blood as it is pumped through the lungs. It also increases the number of red blood cells in the blood and muscles, making it possible to extract more oxygen from the air entering the lungs. Other effects of running training are:

A. drop in pulse rate

b. increased working capacity of the heart

against increased pressure on the circulatory system will open underdeveloped arteries

d. new capillary beds (small blood vessels) will develop

my. more efficient blood circulation to and from the muscles

TYPES OF RACE TRAINING

FARTLEK TRAINING (SPEED PLAY OR ALTERNATE RHYTHM TRAINING)

Swedish trainer Gosta Holmer introduced this form of training in the early 1930s. Fartlek is done on a soft surface, ideally the pine needle surface of a forest road. It is on undulating terrain so there is quite a bit of running up and down the hill.

Fartlek is a combination of large amounts of easy running, interspersed with sprints and periods of endurance running uphill. The advantage of fartlek is that you can make a lot of solid runs without the boredom factor kicking in. Forest tracks meander continuously and the view is constantly changing. It is time controlled, meaning you would run 20, 30, or 40 minutes instead of going for a 3, 4, or 5 mile run.

It would be incorrect to set set intervals for job types in the Fartlek session, but the following execution types are examples of execution that might appear in a Fartlek session:

A. 60 m fast sprint on flat surface

b. steady strides (70 seconds, 400 meter sprint) for half a mile

against 40-100 meters as fast as possible uphill

d. fast strides for 400 meters downhill

my. light endowment with occasional inclusion of 4/5 quick strides for 3 minutes

F. breeze walk for 3 minutes

gram. light jogging at an even pace with short sprints of 50 to 60 meters for 5 minutes

H. jogging and rhythmic exercises for 5 minutes

Sprints and uphill work will force the body into periods of anaerobic work resulting in an oxygen debt. This debt must be paid during the low intensity parts of the cycle. The method educates the body to improve its oxygen uptake and speed of recovery. The entire session should be combined with a lively jog and should be enjoyable.

INTERVAL TRAINING

This particular form of ‘punishment’ was developed by Emil Zatopek, the great Czech middle distance runner, and was brought to its climax by Britain’s Gordon Pirie. Interval running consists of running a set number of short distances (between 50 and 100 meters) in a set time with short rest periods in between. Rest periods are normally devoted to walking. The main emphasis of this type of conditioning is to develop the capacity of the heart and strengthen the muscle of the heart wall, thus improving the stroke volume of the heart (the volume of blood pumped in each beat/beat). To increase the difficulty of the training period, you can:-

A. run the interval at a faster time

b. decrease recovery distance time

against increasing the number of repetitions

TEST TRAINING

A type of running similar to interval running, except that the recovery period is long enough for the athlete to catch their breath. The sprinter will do much more of this work than pure interval running. Here, a good fast run is desired at every effort, so the heart and lungs have a chance to recover before the next run. A 4-6 minute break is required between each run.

CONTINUOUS OPERATION

Although interval training builds the body’s endurance, it sometimes fails to condition the mind to run hard during a race period. Continuous running is done for distances longer than normal running distance at the closest running speed possible. The athlete needs a downhill course with a prevailing wind. He records the best time he can, using a clock and mile markers to estimate progress. During training sessions on this basis, the athlete is subject to all the mental visions of collapse that he suffers in a race. Working his way through these ‘black periods’ in training, he comes to grips with the fact that most of the fatigue is just in the mind.

EXECUTION TIME

This type of race can be done anywhere and is typically done over a set period of time or distance. The runner chooses a pace that can be maintained at a comfortable pace and maintains this pace at all times. Some runners use split times or heart rate monitors to measure their target pace EG 60% of maximum heart rate.

RESISTANCE RUNNING

Under this category come sand, snow and mud racing. Running towing equipment such as tires, carts, or a partner offering resistance in a harness can also be included as an endurance race. In the absence of a harness mate you can do the old methods of

A. Hold on to the runner’s waist and drop their body weight into a squatting position while offering resistance, trying to hold the runner as they move forward.

B. In front of runner with hands on shoulders offering resistance as runner tries to move forward.

PAARLAUF

This form of training is a competitive form of interval running. As in a proper race, two teams of men compete against each other. The distance of the race is not specified, only a minimum and maximum time is given. Thus a race could last from 30 to 45 minutes. After a certain time has elapsed (this time is pre-decided but not known to the runners), the referee blows a whistle for a period of one minute. The winning team is the one that has carried the baton the furthest. The 2 runners can decide how they want to share the race: they can run quarter-mile intervals or every two furlongs, jog around the track to retrieve the pole.

As a training exercise, the number of runners in a team could be increased to 4, 6 or 8. With 8 runners, they could spread out over 400 meters and move with the baton from about 60 meters with about 55 seconds rest before the next. effort.

CROSS COUNTRY

The mental stimulation and physical value of running and cross-country running is invaluable to the middle-distance runner. Course lengths range from 3 to 10 miles and generally get longer as the season progresses. (For this reason, the mile/3-mile runner is advised to reduce cross country running in March by this time, the runs will be too long, and in any case, it will be time for the athlete to consider returning to the track during most of his time). training). Cross country running is invaluable to the triathlete, a seat aids core stability and strengthens the ankles and knees due to the nature of the surfaces this type of running covers.

ACCELERATION ON THE ROAD

This type of race can cause confusion and may be thought by some to be a play on words in relation to fartlek. This is not the case and it is a recognized and useful form of training. Again, choose a set distance or time, the main goal here is to start slow and progress to full race pace before the end of the set period. For example, a 15-minute run can be broken into 30-second segments with the last two minutes as close to threshold or race pace as possible.

Alternatively, football managers use this form of training; athletics etc To test the acceleration rate of athletes, a normal set for this would be 3 x 30 meter sprints. Take the average of the 3 sprints to get an indication of your acceleration rate.