With regard to the question of drawing up a training plan, a lot has been written about it and, nevertheless, it always remains relevant. Topical for athletes, pros and beginners, and about running training sessions, and we'll talk further.
Running training principles
The principles of training are simple and complex at the same time, and it is about them that will be discussed below.
Gradual and Mindfulness
Mindfulness - each exercise develops a certain quality, such as strength or endurance, speed, and the like. And this is not just an exercise as such - it is a deliberate action, volitional and thoughtful.
The gradual training will form the endurance and strength of the musculoskeletal system, bones and muscles, the vascular system and the heart, because positive transformations do not occur in a few runs.
Regularity and continuity
Jogging should become for you the same mandatory attributes of everyday life, a habit like brushing your teeth or having breakfast. For running to be beneficial, regularity is important, because without training you cannot move towards your goal.
Continuity is also important - the first changes will show themselves after 3-4 weeks, and after 2-3 months we can talk about an increase in endurance by half. If you have not practiced for 1-2 months, then you can restore your shape not earlier than after 2-3 months of training.
You should not try to squeeze the missed time in a short time - this will lead to overwork and injury.
Consistency and safety
The compiled program should have the character of a specific system. From warm-up to jogging, from simple exercises to hard ones, from short to long distances.
And safety is important in this case - it should not be harmful because of its intensity, but develop muscles and train joints gradually. After all, any overload for a beginner or sudden movement can lead to injury.
How to make a workout plan?
When making a plan for a run, take into account a number of points. First of all, combine light and intense exercises and long runs in the program. It is also important to gradually increase your running time and intensity by 3-5% weekly.
During the run, you should not do all the days of training - at least give yourself 1-2 days off. And when you finish your training program, start reducing the intensity of your training a week before the end.
How often should you exercise and how much rest?
Load and proper rest are important components of a successful run, when a combination of relaxation and jogging, which is reasonable in the program, will serve as an excellent basis for progress. And even so, you will not get hurt.
But training and rest is an individual matter, depending on the intensity of the run and the training of the athlete. For example, for a trained athlete - the norm is 2 workouts per day, unloading from one workout, it is optimal for a beginner to carry out 3-4 workouts per week.
Training duration
The running program itself can ideally vary from 40 minutes to 1.5-2 hours, in terms of distance - starting from 4 kilometers and up to 20-30 per day.
It makes no sense to carry out smaller ones, since the musculoskeletal system, the respiratory system will not develop, and more - such an intensity is rare, and excessive load can cause injuries.
Training structure
The structure of a run plan consists of the following points:
- At the beginning, there is a light run or warm-up, this will start the body, warm up the muscles and increase blood flow, supplying oxygen to all organs and systems.
- The main part is jogging. Stretching and jogging, slow running - here you work according to your training program.
- And the load program ends with the cooling of the body - slow walking, when all systems return to a natural, calm state.
Running is a fairly democratic sport, with no special restrictions on age and gender. The main thing is competent training and your desire.
Do you need a coach?
A competent trainer will help to significantly reduce the number of mistakes made during a run, and this is especially important for a beginner. And if you train without it - it's the same as mastering the school curriculum without a teacher.
What the coach's help gives:
- Building the right training program, taking into account the runner's training and focus on results.
- Adjusting the running technique during training, which will eliminate injuries and stretch marks.
- He will answer your questions professionally - nutrition and training intensity, equipment and running on a professional basis.
- Beginners often lack the patience to continue long workouts, but the coach is your stimulus and tension.
- The trainer will gradually and correctly adapt your training and running program to your physical condition, increasing or decreasing the intensity.
And at the very end. Complexity is not just about running on flat terrain, but also running up hills, warm-ups and other types of exercises that will help improve tone and achieve better results.
Using training gadgets
If there is a question about the use of gadgets - in this regard, it is worth considering a number of main points:
- For a high-quality workout, the gadget serves as an excellent device, practical and functional.
- The gadget can be used as a portable calendar, where the schedule and intensity of the workout are entered.
- In some models, there are a lot of useful functions like a personal trainer, monitor the performance of the workout, adjust it as needed.
- In combination with a smart program of a chest sensor that reads heart contractions, it monitors the state of not only the heart, pulse, but also allows you to tweak your statistics.
In principle, running gadgets are expensive, but very practical.
When should you stop training?
If you train regularly throughout the year, that's great and you will definitely achieve your goal.
However, there are certain exceptions for running - these are the following points:
- High or low resting heart rate. Cramps and imbalances, fatigue and loss of strength, exhaustion of the nervous system are the consequences of intense training. Therefore, it is worth giving the body a rest for some time. Until when? Until the heart rate returns to normal and stays stable for a long time.
- High rates of irritability. So frequent jogging negatively affects the emotional background of the runner - this happens due to the production and release of the hormone cortisol at the time of running. And therefore, treat your bad mood with good rest and relaxation.
- Pain and cramps in the muscles - this may be the result of overstrain and improperly selected intensity. Treatment in this case is rest and good nutrition, a little movement, but if there is no improvement, then it is worth visiting a doctor.
- Cold and respiratory illness. As athletes and doctors say, jogging is a blow to the immune system and this can provoke ARVI and, most interestingly, not even in autumn or winter, but in summer.
Running is movement, and movement is life and full-fledged work of the whole organism. But running will be beneficial if the training program is designed correctly and nothing else.
