It's no secret that a person is able to walk a large number of kilometers in a day. Of course, if this is not a very elderly, healthy person. And it doesn't matter if it's a man or a woman.
I remember once upon a time I went to a tourist club. There we learned how to draw up routes and the speed of movement along it. And on the first day there was always at least 15 km. This is with luggage, with a backpack, cross-country.
On a good road, light, any person can walk much more than just 3 hours at a speed of 5 km / h.
I also remember that we used to run 10 km in training. If I'm not mistaken, the best result was: 10 km in 43-45 minutes.
After that, almost no one could run, but you were welcome to walk from the forest to the locker room, then to the house.
Why can we walk for a very long time, especially if we take a short break, but are unable to run for a long time?
Despite the obviousness of the question, it is sometimes extremely difficult to give an answer. After all, the same muscles of the legs work that when running, that when walking.
It turns out that despite the fact that the same muscles work, but not the same muscle fibers inside these muscles. This is where the answer lies.
Types of muscle fibers
Muscle fibers are divided into several groups according to several factors.
There are fast and slow muscle fibers. With this division, we are talking about the speed of muscle contraction - the rate of obtaining energy for contraction due to the presence of a fast or slow ATPase enzyme.
There are white and red muscle fibers. This gradation is based on the presence (red) or absence (white) of myoglobin, a special substance responsible for the use of hemoglobin (essentially oxygen) in the blood. Moreover, there are also pink muscle fibers - those in which myoglobin is present, but in small quantities.
And there are glycolytic and oxidative muscle fibers. In glycolytic muscle fibers, the energy for contraction (movement) of the fibers is obtained due to the so-called. anaerobic glycolysis - the breakdown of glycogen without the participation of oxygen. In oxidative muscle fibers, energy is obtained through lipolysis (the breakdown of fat droplets) and aerobic glycolysis (the breakdown of glycogen with the participation of oxygen).
The use of oxygen for energy is possible in the presence of the so-called muscle fibers in the muscle fibers. mitochondria. AT glycolytic fibers there are almost none, and in oxidizing ones - a maximum. There are also intermediate muscle fibers in which one or another number of mitochondria is present.
But one thing is important: without the presence of mitochondria, the muscle fiber cannot use oxygen for energy production.
Exactly last group division of muscle fibers will help to understand why we can run very little, but walk for a very long time.
A person during normal walking (4-5 km / h) uses only oxidative muscle fibers.
At the same time, as long as fat droplets are present in the oxidative muscle fiber, energy production for movement will occur only from them. This is lipolysis - obtaining energy from fats.
A drop of fat in the muscle fiber (in the case of walking - in the legs) is enough for 40-45 minutes. By the way, this is why the article recommended walking during this time (be sure to read the article if you have not already done so).
After that, if you do not take a break for 10-15 minutes, so that a new portion of fats penetrates into the muscle fiber, the muscle fiber will move to a new level of energy production - aerobic glycolysis. At the same time, stored glycogen and oxygen will be used for energy production. Thus, it will be possible to walk another 40-120 minutes, or even more.
All this time, only oxidative muscle fibers will work. Even when their efforts will be lacking, intermediate muscle fibers will be included in the work. When they work, lactic acid (lactate + hydrogen ions) will begin to form in the muscle. In this case, lactate will immediately go to energy production, and hydrogen ions will be quickly and painlessly processed in mitochondria.
Fatigue will begin to accumulate only after a long time, when both the fat droplets in the muscles and the glycogen stores are significantly depleted.
In this way, many kilometers can be covered. The more, the more often we will do 10-15-minute breaks.
What happens when you run?
When running, almost all muscle fibers are included in the work. The higher the running speed, the more muscle fibers work. Both oxidative, and intermediate, and glycolytic muscle fibers work.
During the work of glycolytic muscle fibers, anaerobic glycolysis begins - energy is obtained from glycogen without the participation of oxygen. Such work is associated with a strong acidification of the muscles - an increase in the presence of hydrogen ions inside the muscle fibers. Mitochondria can no longer cope with their absorption. On the contrary, an excess amount of hydrogen ions destroys mitochondria.
Hydrogen ions affect both the strength and power of contraction of muscle fibers, and the total amount of carbon dioxide in the body.
At some point, the excess of hydrogen ions reaches such a value that it becomes impossible to continue the movement of the selected intensity. One has to either significantly reduce the running speed until the body copes with the influx of hydrogen ions, reaches the cruising speed, at which parity will be observed between the production and utilization of acidification.
Or you will have to stop altogether, catch your breath (again, utilize the formed hydrogen ions), and then continue moving.
It turns out the following: although the running speed is significantly higher than the walking speed, nevertheless, the acidification of the muscles (the formation of hydrogen ions) is very rapidly formed due to the inclusion of glycolytic muscle fibers in the work, which makes it impossible to move for a long time in this way.
On the other side, sparing conditions for the work of muscle fibers when walking (oxidative muscle fibers work), make it possible to move for a long time without acidification. In this case, the utilization of fats occurs.
Thus, the answer to the question Why a person can walk a lot, but is not able to run fast for a long time should be an understanding that various muscle fibers work with these types of movement. As a result of this work, hydrogen ions are either formed in the body in large quantities (when running), or almost not formed (when walking), leading to the inability to continue work.
I hope I managed to describe in a few words the work of muscle fibers. If you have any questions, I will be happy to answer them in the comments.
In the next article, we'll talk about .
Diseases and their treatment
Healthy lifestyle
Proper nutrition
Start a discussion.
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Again on points.
1. Lipolysis and aerobic glycolysis are two different things. Lipolysis goes on as long as only oxidative muscle fibers work. As soon as intermediates are turned on and hydrogen ions begin to form, lipolysis stops.
2. 10 minutes of rest after 40-45 minutes is extremely important if the goal is to use only fat. By this time, the fat droplets have ended, and it takes some time for the new fat to penetrate into the muscle fibers. If there is no task to use only fat, then it's all the same. You can walk for 5 hours.
3. Not really understood. What is the task? Go long? Then rest is not so important. There is almost no training effect, but you can go while there is energy. And glycogen is enough for almost a day. If you need to burn fat, then rest is mandatory, as is the speed of movement.
4. You will get tired less, of course, with breaks.
If possible, please be more specific. I will be glad to answer. -
1. Comes from fat depots. Basically, everywhere. Most likely, the closer the depot, the sooner it will come from there.
2. Droplets of fat accumulate directly in oxidative muscle fibers. They should be enough for 40-45 minutes. Then they end in the working muscles (when walking - in the hips). It takes some time for them to penetrate and be able to give energy. If they are not, then glycolysis will begin. And it suppresses lipolysis (this is for the future, while fat will come in). Therefore, without rest, until the effects of glycolysis (hydrogen ions) are removed and fat accumulates, lipolysis (working only on fats) will not begin again. When glycogen runs out completely (during intensive work, for example, running, this will also happen after 45 minutes somewhere), you will either have to stop due to extreme fatigue, or everything will go to waste - proteins, fats (if you can not stop). But this is work on the verge of survival.
3. Replenishment of the spent reserves of fat in the muscles occurs during any rest. Because this is a short-term process, then at night there is nothing to replenish, everything has managed to fill up. At night, glycogen is only used for basal metabolism.
4. Fat stores in general human body enough for a month of battery life. But during muscle work, it is spent only where there are conditions for this.
5. For the described activity (walking), of course, carbohydrates are needed, preferably slow ones. And, of course, you need to increase the calorie content of food, if we are talking only about energy costs. for example, an hour of walking is about 190 kcal. This is without load. More under load. For 10 hours - almost a daily diet. Therefore, if there is no task to reduce weight, then you need to eat accordingly. But not at once, before the trip. And as you use energy. Make snacks. It can be on the move, it can be with a halt.
6. If we are talking about burning fat, then once an hour for 10-15 minutes. Then walking at a normal pace, without luggage.
7. If we are talking about a simple recuperation, then you know better. By feeling. I think with snacks.
8. If you go with a load, then, most likely, there is no longer any talk of lipolysis. Because other working muscles (back, shoulders, arms, etc.) work on glycogen. And he, in turn, must stop lipolysis (because hydrogen ions will go into the blood and penetrate into the working muscles of the legs).
9. This is how I see the situation based on the information I have. Maybe I'm wrong.
10. Why do you need lipolysis at all? In fact, it is important as a means of getting rid of fat reserves when losing weight. Under load, fats will be used only as glycogen is depleted. And since The efficiency on fats is lower than on glycogen, then you can simply constantly feed yourself during the hike so that the energy comes. Or do a halt every 3-4 hours with slow carbohydrates. They are slowly broken down, will constantly enter the bloodstream. True, at the same time, glycogen in the muscles will someday run out.
11. In general, try different options. In any case, I would choose to rest 10 minutes every hour + constant reinforcement.
I run as best I can: why running slowly is normal
This article is the result of many years of work by Jeff Gaudette, a running coach who works with the most different people, from retirees to beginners. There are no scientific studies or impressive numbers here - only the experience of a person who knows almost everything about running.
“When I first started working with the age group of runners and those who wanted to resume training, the biggest surprise for me was that people are completely insecure and, moreover, treat themselves with a huge amount of negativity. Nearly every runner who joined the group stated, "I'm probably the slowest person you've ever trained" or "You probably won't work with a slow runner like me."
For them, all their personal achievements did not matter at all - almost all conversations began in a similar manner.
Unfortunately, I have found that little has changed in recent years. Many runners, both novice and experienced runners, are often embarrassed to compete or join forums. When I ask why, most say they are embarrassed by their own slowness.
I am writing this text to tell everyone that you are not slow, all your negativity and self-deprecation is only holding you back from reaching your true potential!
Of course, I understand that my text does not contain the results of scientific research or specific advice as in ordinary articles about running, but I will try to change your thinking. How you perceive yourself is much more important than any workout.
The power of positive thinking
From a performance standpoint, your negative thoughts are just getting in the way of your potential. Thoughts that may seem completely harmless, thoughts like “I know that I run slowly, but…” you are programming yourself that you will never be able to run fast.
Countless Scientific research in the field of sports psychology have proven the power of positive thinking. Athletes who start training or running with a positive mindset perform significantly better and better than those who do it with a negative mindset.
Rethinking your belief in yourself begins before you train or race. If you lack self-confidence during the entire period of preparation, then no amount of self-talk and attempts to cheer yourself up will cancel several weeks or even months of self-deprecation. Positive thinking starts every second you run.
I understand that it's hard to change the perception of yourself and your own running ability all at once, so here are some helpful tips:
Regardless of the speed, the main thing is that you still run
I know the secret of running. The feeling of satisfaction that you feel after a good workout, or the frustration of a bad one - all this does not depend on your speed. This is the beauty of our sport.
There is no difference between a person who runs 5K for the first time in 30 minutes and someone who runs the same distance in 16. They both worked hard and experienced the same problems.
This means that all runners are equally good, no matter how fast they are.
I ran 10 km in 29 minutes. I'm still nervous because I ran last (in fact, only 2 US champions ran ahead of me), and there are still a lot of things that I don't know about running, but I know enough about bad training, injuries and unsuccessful competitions.
So there is no need to constantly think about how slow you run. I run fast but face the same problems and fears. And all the runners collide.
There is always someone who runs faster
Unless you are Usain Bolt, there will always be someone faster than you. Speed is a relative concept.
Do you run a kilometer in 12 or 15 minutes and feel embarrassed about it because many people run faster than you? Let me tell you a secret: all “fast” runners feel the same way.
Former pro runner Ryan Warrenburg recently told me how hesitant he is to call himself the “elite” of running. Ryan runs 5 km 13 minutes 43 seconds - this is an excellent result, worthy of "elite" status. But do you know what place his result occupies in the world? Outside the top 500.
What's wrong with "slow" running?
OK, if I can't convince you that "slow" is just a matter of your attitude to the question, then I'll ask: why does it even matter?
Runners are the most hospitable and friendly community of athletes in the world. No runner has a problem running slower just for the company of a friend. Remember this. It's cool to run next to a friend, even if you don't set Olympic records.
Second, regardless of your pace, you are cooler than almost 80% of Americans. A study by the CDC found that less than 20% of Americans exercise, and more than a quarter of US adults do not spend any time in physical activity at all.
Speed is just a state of mind. Once you understand this, you will discover great potential in yourself and be able to do much more than you think you can.
And the next time you're afraid to go out for a run or join a running club because you feel like you're running too slow, think about it, does it really matter? And enjoy the run."
Anything more than a kilometer is very uncomfortable for me. Ever since school, I noticed that it’s just easier to hang yourself than to fulfill the running standards (and I really wanted the TRP badge). And some classmates most importantly run, do not get tired - at least they have something. It hurt me and I tried to train, run in the morning, but nothing helped. Of course, the breathing improved, but it was still clear that I could not compete. And most importantly, fitness was lost very quickly. Then the school ended and this problem ceased to excite me for the next 25 years.
And then, at the age of 40, I became interested in mountaineering, began to run for training, and I also wanted to fulfill my childhood dream and pass on a gold badge - and this problem again covered me with my head. Let's say I need to run 2 km in 8-30. It's a piper! I can reach such a result after several months of hard training, but it is instantly lost in a month - and again I cannot run 1.7-1.8 km during this time. Somewhere after 5 minutes of running at such a pace, I want to lie down and die. You run and look at the scoreboard, counting the seconds when this torment ends. This is despite the fact that I have been actively engaged in various cardio loads for 4 years! And he underwent medical examinations many times - his heart, blood vessels are in perfect order. On Elbrus, at 5000 meters, no mountain climbing does not bother me at all and I walk easily. But I can't run. How so?
It is intuitively clear that the matter may be stupid in the structure of the body, in a genetic predisposition, but until recently I did not know exactly how this is measured, in what exactly it manifests itself.
And so, in preparation for Elbrusism, I went to a lecture for mountain runners, skyrunners.
There were a lot of useful and interesting things - it was told how to eat, how to prepare and what the results generally depend on.
And at the end, everyone who wished was given bioimpedance measurements of their body indicators - you lie down, the sensors are glued to your leg and arm, a high-frequency weak current is passed and the content of fat, muscles and a bunch of other indicators are displayed on the computer.
I compared my measurements with others - everything is very similar to the truth. There were of course all the runners, dry ones. Skinny. They all have less fat, less muscle even in appearance, and then everything came together.
But in this data, the most interesting figure turns out to be at the top.
body reactance (Ohm). - I have 53 ohms
This is an absolutely physical parameter, who does not remember from school can google it. The lecturer said that numerous measurements showed a clear correlation of running results with body reactance. A theoretical explanation has not yet been found, this is an empirical discovery so far.
The lecturer said that the top runners have it for 70 ohms. And in general, good runners have it always high.
And what turned out??? Everyone has! Every bitch in that audience had a higher RS than me! My score was the lowest.
And the most annoying thing is that absolutely no training improves it. It's innate, genetic. This is some kind of state of the cells of the body, which critically affects running endurance.
Here is such a shnyagka.
I certainly want to go there again, measure for control. At the same time, I still need to determine all sorts of VOmax, anaerobic threshold and all that - useful for training and comfort climbing.
Maybe this technique is wrong, we'll see.
But if it is confirmed, it will be something to think about.
ADF #1 Important point: say (sans new_rimskaya) such an examination can be done free of charge in polyclinics! That's it on the same device, with the same output table.
And a little more clarification - according to the lecturer. PC can still be improved by training, but only very slightly. It also affects phase angle, but then I paid all attention to the RS.
So the idea turned into a theory, and the theory into generally accepted wisdom. Along with each rule, we list the exceptions. After all, as we were taught at school, every rule has them.
1. Rule of preparation
The most effective workout simulates the competition you're preparing for.
This is the basic rule of training for any activity. If you want to run 10 kilometers at a pace of 5 min / km, then you need to do several workouts at that pace.
Exception: it is impractical to completely simulate a competition (especially long distances) as it would require more long recovery. Therefore, in preparation for a particular start, run a little less distance or do short stretches with recovery pauses (interval training) at the desired pace.
2. Rule 10%
Increase your weekly training mileage by no more than 10 percent.
Joe Henderson, the first editor of Runner's World, and Joan Ullet, MD, were the first to spread the ten percent recommendation:
“I have noticed that runners who increase their training load very quickly, they get injured,” says Dr. Ullet.
Exception: if after long break in training, your mileage does not exceed 10 km per week, you can increase it by more than 10% until you reach the usual training load.
3. Rule of 2 hours
Between eating and training should take about two hours.
"For most people, two hours is enough to get food out of the stomach, especially if it's rich in carbohydrates," says dietician Cindy Dallow.
Time after eating is necessary for the digestion of the food eaten. Otherwise, the risk of abdominal cramps, bloating and even vomiting increases.
Exception: after a light high-carbohydrate meal, you can run in 90 minutes, while after a heavy meal, rich in proteins and fats, you will need to wait up to three hours.
4. The 10 minute rule
Start every run with ten minutes of walking or slow running. Do the same for a hitch.
14. Rule of running up and down
Running uphill slows you down more than running downhill speeds you up.
Therefore, keep in mind that the speed of running on hills is lower than on the plains. When you run down a mountain, you don't get back the energy you spent running up.
Exception: when you're running over rough terrain with alternating ups and downs, your average pace will be higher than on a flat route.
15. Rule of sleep
For every two kilometers covered in a week, sleep an extra minute every night.
If you run 60 kilometers a week, get half an hour more sleep each night.
“Lack of sleep negatively affects training. The average person needs 7.5-8 hours of sleep, so add more if you're exercising," says David Claman, director of the Center for Sleep Disorder Research at the University of California-San Francisco.
Exception: some high-energy people may not need extra sleep.
16. Refueling Rule
Take food and drink in combination carbohydrate-protein within 30-60 minutes after the competition, speed work or long run.
“You need to replenish carbohydrates to replenish depleted muscle glycogen,” says Nancy Clark, a dietician and author of Marathon Eating Guide. "Ideally have a carb-to-protein ratio of 4 to 1. Some examples are 150-300 calories of low-fat chocolate milk, a recovery sports drink, yogurt, or a bagel, and peanut butter."
Exception: immediate refueling is not so important unless you are going for a heavy running workout during the coming days.
17. The rule is not only running
Runners who only run are prone to injury.
"Adjacent or power training make you a stronger and healthier runner,” explains trainer Chris Swarthout. "Non-impact sports like cycling or swimming will help build the accessory muscles used in running while giving the core running muscles a chance to rest."
Exception: the right way running is better than running. Therefore, if your time is limited, dedicate the lion's share of it to running.
18. Rule of even pace
The best way to set a personal best is to maintain an even pace from start to finish.
Most of the 10,000m and marathon world records set in the last decade have been characterized by a steady pace maintained by runners.
“If you run very fast at the start of a race, you will almost always pay for it later,” warns John Sinclair, the American 12K record holder.
Exception: this does not apply to hilly routes or windy days when the goal is to control even effort.
19. New sneaker rule
Change your running shoes after every 600-800 kilometers.
“But even before they get so worn out,” says Warren Greene, editor of Runner’s World, “buy a new pair and alternate it with the old one for a while. Don't wait until your one and only match is trash."
Also keep in mind that shoes will be worn out after spring.
Exception: The wear rate of running shoes can vary depending on the type of running shoe, your weight, the way you land and the surface you run on.
20. Light/heavy rule
After a hard day of training, allow yourself one "easy day".
"Easy" means a short, slow run or no training at all. A "hard day" is a long run, tempo run, or speed work.
“Give your body the rest it needs for the efficiency of the next hard workout”, - advises Tod Williams, two-time participant in the Olympic Games.
Exception: after the most grueling speed work or long run, especially if you are 40 or older, wait two or even three days before the next hard workout.
21. The 10 Degree Rule
Dress for running like it's 10 degrees warmer than the thermometer actually shows.
In other words, dress according to how you will feel in the middle of your run, not during the first few miles when your body is still warm.
“On cold days, this is a light, warm and breathable top and tights,” says Emily Walzer, a clothing writer for Sporting Goods Business Magazine.
On warm days, wear light, functional clothing that wicks sweat well.
Exception: at temperatures above +20 degrees, wear minimal, light clothing in light colors.
Below is a checklist to help you dress appropriately for your running session. Keep in mind that on very windy days you may need to dress warmly.
22. Rule of pace for speed work
The most efficient pace for maximizing oxygen consumption is 20 sec/km faster than your 5K pace.
The best way to improve aerobic performance and speed on long distances- do VO2-max interval training. The pioneer of such training is Jack Daniels, Ph.D. and trainer:
"Subjected to stress aerobic system"This pace optimizes the amount of blood pumped and the amount of oxygen your muscles can use," he says.
Exception: for fast runners, this pace is: 10 seconds faster per kilometer from the 5k pace, and for slow runners, 30 seconds faster.
23. Rule of tempo running
The anaerobic threshold or speed for tempo running should be something you can maintain while running as hard as you can for an hour.
This pace should be about 15 seconds slower per kilometer than your 10k pace, or 30 seconds slower per kilometer than your 5k pace.
The main benefit of this tempo is that it is fast enough for heavy long workouts, but also slowly enough so as not to overload the muscles. The ideal duration for a tempo run is 20-25 minutes.
Exception: for fast runners, this pace will be less than -15 seconds for a 10k pace (i.e. -5-10 seconds). For slow - a little more than -30 seconds from the pace (i.e. -35-40 seconds) for 10 km.
24. Rule of pace for long distances
During long workouts, keep your pace at least two minutes slower per kilometer than your 5k pace.
“Indeed, you can’t run very slowly during long workouts,” says Jeff Galloway, Runner’s World correspondent. But very fast, tempo running can increase recovery time and increase the risk of injury.”
Exception: on hot days you need to run even slower.
25. Finishing time rule
The longer the run, the slower your pace.
Exception: The terrain, the weather, or how you feel on the day of the competition is more important than this rule. 🙂
via. Translation and adaptation: Anna Gorodenskaya.
By running at a low intensity, you can learn to run faster.
- Solution #1: Heart Rate Control
- Solution #2: Workout with a trainer
Most runners train too hard, too often.
A couple of years ago, I took part in a training session with Adam and Kara Goucher in the vicinity of the camp.Nike in Beaveron, Oregon. Not only was I thrilled to have the opportunity to run with such great athletes, but I was also pleasantly surprised when I realized I was running on par with them. It wasn't difficult because they didn't run that fast. When I asked Kara if she runs as slowly during her light workouts, she said yes.
Scott Douglas had a similar situation in Kenya. Site EditorRunner's Worldwent on a trip there, expecting to be ridiculed there when he tried to keep up with the best runners in the world. Imagine his surprise when he discovered that the best runners in the world barely trudge during their easy runs.
Examining the distribution of training intensity among elite runners, we found that many elite runners do low-intensity runs most of the time. For example, a study of male and female runners who competed in U.S. marathon qualifiers at Olympic Games 2004 showed that men ran slower than their marathon pace for almost three-quarters of their training time, while women spent two-thirds of their time in similar training.
Why do the fastest runners tend to run slower in training? Because they run a lot, and if they ran a lot and fast, they would soon be exhausted. But this answer can also be interpreted the other way around: Elite runners run slowly in their workouts in order to train hard. The study showed that the average weekly mileage is the most important parameter for predicting performance in a competition. The more we run, the faster we can run in competition. A low pace in training allows athletes not to bring themselves to exhaustion.
Too intense, too often
The distribution of training intensity for a typical age group runner is very different from the training intensity distribution for a pro. This fact was clearly demonstrated several years ago, when researchersArizona State University asked a group of female runners to describe their workouts. According to these reports, the women did 3 light workouts, 1 medium-intensity workout, and 1.5 high-intensity workouts per week. But the data collected from the heart rate monitors that the researchers gave these women to monitor throughout the week showed something very different. In fact, women are less than half of their training process were performed in the low intensity zone, almost half in the moderate intensity zone, and less than 9% in the high intensity zone.
Why age group runners spend less light workouts intensity than elite runners? I think mainly because age group runners run a lot less so they naturally tend to speed up so that such training “counts”. The problem with this approach is that running at a moderately high pace (close tolactate threshold ) exponentially fatigues the sympathetic nervous system compared to running at an easy pace. Therefore, those who run at a similar intensity regimen day after day develop fatigue, which they are forced to experience throughout the training process, and which does not allow them to achieve the same efficiency as if they were running at the same volume, but slowly more. of the time.
One study in Spanish runners found that those who did 80% of their workouts at an intensity below the lactate threshold, 10% at the lactate threshold, and 10% above the lactate threshold significantly improved their race time in 5 months. compared to those who performed the same volume of training but in the ratio: 70% below the lactate threshold, 20% at the level of the lactate threshold and 10% above the lactate threshold.
The training intensity distribution of the more successful runners in this study—80% low intensity, 10% moderate, 10% high—is optimal for most runners. You could call it the “80/10/10 rule” and compare it to the 45/45/10 training intensity distribution of the women in the study.Arizona State University , which is the norm for age groups of runners. Correcting this imbalance is one of the simplest and most effective ways to help age group runners improve their performance. So what can be done?
Solution #1: Heart Rate Control
When I tell groups of runners that most of them run too fast too often, I get puzzled looks in return. Most runners assume they are not training hard enough. I think that this is only partly true: it is necessary to run throughaboutmore mileage and more intense training on hard days, however, it would be much easier to cover this amount of training if runners were doing easy running in 80% of their workouts.
The problem is that most runners don't know what easy running means. Training with controlheart rate (HR ) would help solve this problem. The use of heart rate monitors in training allows athletes to objectively see the level physical activity. Once you have identified the appropriate training zones based on heart rate, you will always know how hard you are training.
The latest technologies based on training with heart rate control offer a new solution to the problem of frequent intense training. Last year I started working with PEAR Sports, the company behind the Square One device. The device actually combines heart rate monitoring and online coaching. During training, you listen to the instructions of the trainer in headphones according to the heart rate zones. You can achieve the effectiveness of your workout by pressing only one button and following the instructions of the trainer.
So why doesn't everyone train with heart rate monitors? Research shows that many athletes find heart rate zone training difficult to implement. May need coaching experience correct installation individual heart rate zones, creating a flexible plan based on heart rate zones and correctly performing each workout.
Solution #2: Workout with a trainer
Regardless of the last point, good coach it will not be difficult to make a training plan in accordance with the 80/10/10 rule. Your trainer will determine the appropriate training zones for you, create a flexible individual training plan and will make sure that you do every workout correctly.
In addition, most coaches are not present with the runners at every workout to make sure it is done correctly. This achieves high level personal responsibility and self-discipline while working with a coach, especially if the relationship is mostly virtual. Remember that an athlete-coach relationship, like any other relationship, may or may not work. If you don't get on well with the coaches in your city, you're out of luck.
Like everything else, it's possible that heart rate-based training and working with a trainer isn't for everyone. But I think that correct recommendations can help a large number of runners take the 80/10/10 rule into account and start reaping the rewards of low-intensity running. At the same time, the most important thing is to simply recognize that you may be training too hard too often and choose the best solution.