Many athletes are discouraged by their inability with regard to stamina, such as required in a half marathon or maybe even a full marathon, over long distances. If you’re one of them, there are things you could do to go further and to make it across the finish line. Feel as if you have reached a plateau or are having a hard time reaching your limits?
If you are training for a Spartan Sprint, marathon, local 5k, or have decided to get into a league sport, running, or cycling, you have to pay attention to performance with a focus on certain vital components related to nutrition and fitness. Whether you’re looking at performance in a humid country like Malaysia or another part of the globe, preparation is crucial and it’s not just about running apparel either.
1. Beware of Your Striding Distance
The location of this in relation to the rest of your body has a major role to play in deciding how strong impact and resulting braking forces are, regardless of whether you have a heel strike or forefoot strike.
In terms of over-striding, a good rule of thumb is to look for the alignment of the knee and ankle upon initial contact. Ideally, on initial contact, we’re looking for the knee to flex straight above the ankle. You can see the ankle ahead of the knee if the runner is over-striding.
Over-striding patterns can be the product of many variables, especially poor posture and a cadence (stride frequency) run that is too slow for the pace given.
Try to increase 5 percent of your running cadence (stride frequency) and feel how it helps you to reduce your over-stride. In turn, as your touch time drops, you can feel lighter on your feet.
A simple digital metronome is a great tool to achieve an improved running cadence and sustain it.
2. Alternate Between Intensity and Recovery
Each runner has strengths and weaknesses of their own. For shorter distances, certain runners adapt better, while others may seem to be able to run forever, but fail to run anything faster than half the marathon pace. You may, however, use this basic approach and guidelines to customise an annual schedule that suits your particular running patterns. You should be able to attend a couple of marathons a year and recover immediately after, maintaining your energy systems at least one training segment per year.
You can optimally run one or two marathons a year so that you can recover properly and also work on strengthening your various energy systems during at least one training segment a year.
Try about two months of marathon training (mileage, aerobic growth and basic marathon workouts). Concentrate on recovery for the next two months and build back to a healthy, general fitness level. To stay safe and touch on pace, include strength practice, strides as well as hill sprints.
3. Focus on Long Term Muscular Endurance
If you’ve been involved in other types of sports or training, you’re probably aware that the convergence of strength and endurance leads to muscular endurance – the capacity over a prolonged period to perform several repetitions against a given resistance. Muscular endurance systems have historically used medium loads performed for 12-25 repetitions. However, for many disciplines, such as boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and several others, this is entirely insufficient.
Long-term muscular endurance is ideal for constant, steady-state events that last beyond 2 minutes, including the marathon, triathlon and rowing. Light loads are also used to support exercises for an extended period. Rest times are held to a minimum and, hopefully, the athlete can develop such that the time it takes to switch between equipment is the only break between exercises.
4. Monitor Your Heart Rate
Heart rate training makes use of the idea that with exercise speed, the need for oxygen increases. As estimated, heart rate has a close connection with oxygen consumption, especially between 50 and 90 percent VO2 max at workout intensities.
The heart rate is easy to track and it provides a realistic metric for measuring exercise intensity for most athletes, which is why it is so common.
For a variety of reasons, it’s necessary to track exercise intensity. Firstly, based on what relative workload is employed, the basic physiological adaptations to training vary. The athlete or instructor must understand which form of endurance training is best for each sport or event (as a representation of intensity).
Secondly, measuring the duration of individual sessions helps the coach or student to manage the overall schedule, helping to avoid overtraining and to maintain a competitive physical optimum.
5. Leverage Gradual Adaptation
Even though it sounds like a fancy word, gradual adaptation ensures that over time you are diligent and develop mileage slowly. Moving gradually, but also keeping up with intensity, is the goal. The gradual progression will make sure you do not drive yourself to the state of self-sabotage. And it also helps over time to develop strength as well as mileage. You run the risk of overtraining if you attempt to increase your mileage too rapidly, which is the number one obstacle to achieving the longer mileage goals.
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