|Take...The First Step||
The secret to success in establishing physical fitness is developing a routine. Beginning a physical fitness program can be much like dieting programs. Your first initiation will require discipline, changes of behavior, development of new habits, cultural re-thinking, continual motivation, and a definite form of commitment. How does one form a consistent routine which faces those challenges?
To perform best in a given distance event; it is best to train specifically for it. Most people are fine with getting the distance done and generally speaking may not think further than that. Even with the training aspect of distance, many participants still do not go far enough. Long distance walking or running is best done at a slower pace so you can go the “extra distance” which is critical when one trains to reach their full potential.
Runners World March 23, 2014
Who do you think would have more artery clogging in the heart: (A) a group of sedentary, overweight men; or (B) a group of men who are slightly older, much leaner, and have run at least one marathon annually for 25 years?
Vigorous exercise gives the heart muscle a workout. Like your other muscles it contracts and expands. The more this contraction and expansion occurs, the greater the heart pumps blood, which then includes ALL kinds of benefits such as:
Reach your highest potential both aerobically and biomechanically
1. Learn breathing rate. Associate effort level running with breathing rate
2. Change your foot strike while running.
What do we do when an injury occurs in the sport we love? When a setback occurs I prescribe what is called “moving medicine” or alternative ways of staying fit. With most sports related injuries we can expect to be sidelined on an average of 2-3 months; enough time to lose much of the fitness gains made. Let’s imagine not losing fitness; but rather maintain and possibly increase physical fitness by channeling energies and our “well” body parts into another sport. Further, let’s explore other aspects of becoming fit which will help support a quick return to the sport you had to stop.
Perhaps one of our biggest challenges in all sports is to learn proper form. Running is all about proper form; especially due to the high amount of impact. Most seasoned distance runners were inspired by the famed coach, Arthur Lydiard. As the years have passed and this goes back more than 45 years ago Lydiard wrote and trained others to practice Long Slow Distance (LSD) running. With his writings as our guideline, we all learned two important aspects of running. One central theme was the law of specificity; to run long distances you need to get the miles in. The other aspect was being light on the feet due to the enormous amount of impact many miles employ. The use of the forefoot was key in terms of foot strike.
I never was injured in the muscular/tendon area for more than 20 or more years. Why? I had weekly and sometimes bi-weekly massages-that is optimum and not viable for most of us. So let’s explore why we get injured and then how to prevent injuries from occurring.
The idea of initiating an aerobic fitness plan which fits our lifestyle should have specific components or “stages” which will gradually develop both physical strength and aerobic ability. Brisk walking to an easy run is a great example to begin an aerobic fitness program since it includes the benefits of muscular development, increased metabolism, and aerobic ability.
What is Speed Work?
Speed work is best defined as short repetitions of 95% effort which is a bit faster than your all out 5K pace. Each short repetition is followed by an interval of rest. For example: the repetition may be 800 meters or a half mile with an interval of rest the same length of time. Thus, if you did your half mile time in 5:00 min., your interval of rest would be 5:00 min. The shorter the interval of rest, the more aerobically demanding a track session can become. The “interval of rest ”or“ recovery times between repetitions become very important. Without that recovery, speed work will not stress the proper energy systems in your body because you can’t bring yourself to your top speed.