More Running Info and Tips
Have you started running? Are you running and walking in succession, as I outlined below? Good. What this is called, this training that involves periods of high intensity running separated with periods of low intensity resting, is Interval Training. It is a repetitive form of training that leads to the adaptation response. The repetition of intervals causes the body to build new capillaries, bringing more oxygen to the muscles. This increases the muscles’ lactate tolerance, and strengthens the heart. These changes in the body improve performance and cardiovascular health. Interval training is a beneficial form of training as it helps prevent injury by increasing your training intensity without overtraining or burning you out. Like all exercise, the level that you train at is completely subjective to your own needs.
Here’s something to always remember during your work out: “Sometimes you’re ahead. Sometimes you’re behind. The race is long. And in the end, it’s only with yourself.” So don’t get discouraged. Even if you don’t feel like you’re improving, you are, so long as you are trying to. And now some tips to avoid injury.
- Warm up before you start your intervals. Stretch out your muscles, and walk at a brisk pace for 5 minutes or so.
- Set your interval speed/length goals with your abilities in mind. Don’t try to reach goals that you aren’t ready for, because it will lead to injury.
- Start your intervals low. If you want to run 2 minutes then walk 2 minutes, that’s perfectly fine. As your training continues, you’ll find your speed and time will increase steadily. I suggest increasing interval length every 2 weeks (considing you train at least 5 days a week).
- Be sure to bring your heart rate down during the rest period between intervals (ie. While you’re walking). Interval Training isn’t Interval Training if you’re not resting up between fast intervals.
- To improve, work on either speed or duration but never both at the same time. I recommend working on your endurance before working on your speed.
- Train on level surfaces, not hilly or slanted planes, as this could also lead to injury and decrease the results of interval training.
Technorati Tags: Interval Training, running, injury, repetition, muscles, muscel growth, cardiovascular, health
Here’s something to always remember during your work out: “Sometimes you’re ahead. Sometimes you’re behind. The race is long. And in the end, it’s only with yourself.” So don’t get discouraged. Even if you don’t feel like you’re improving, you are, so long as you are trying to. And now some tips to avoid injury.
- Warm up before you start your intervals. Stretch out your muscles, and walk at a brisk pace for 5 minutes or so.
- Set your interval speed/length goals with your abilities in mind. Don’t try to reach goals that you aren’t ready for, because it will lead to injury.
- Start your intervals low. If you want to run 2 minutes then walk 2 minutes, that’s perfectly fine. As your training continues, you’ll find your speed and time will increase steadily. I suggest increasing interval length every 2 weeks (considing you train at least 5 days a week).
- Be sure to bring your heart rate down during the rest period between intervals (ie. While you’re walking). Interval Training isn’t Interval Training if you’re not resting up between fast intervals.
- To improve, work on either speed or duration but never both at the same time. I recommend working on your endurance before working on your speed.
- Train on level surfaces, not hilly or slanted planes, as this could also lead to injury and decrease the results of interval training.
Technorati Tags: Interval Training, running, injury, repetition, muscles, muscel growth, cardiovascular, health
posted by MP @ 6:03 PM
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