How to Win in Quarter-Marathons
You’ve signed up and it’s time to train. This is the point in a race when focus is at its absolute peak and preparation begins. Now it’s time to start doing the things you had been doing in preparation for the now approaching race. How do you maintain focus in this period? I believe there are three rules of thumb that runner can use to guide them through this difficult period. They can be referred to as the Golden Rule. 1. Correct your Stage One Training Balance A runner may have completed ten or twelve miles at this mileage sometime in the last eight weeks. However, this is not a good indication of how well a runner will be able to complete two or three hundred miles of running in preparation for a race. I advise runners to go back through their training and evaluate how they are executing each of the mile and km pace times in their interval sessions. Reverse engineer it and discover how far you’re periods and build your base mileage in accordance with your paces. This will reveal if you’re at a higher or lower base mileage than what is safe. Leverage Weakness in performance by newly increasing the distance and running at four slower paces. 2. Correct your Target Footwear Time Runners of all levels make the mistake of relying on their training shoes of which the majority are ill-fitted for their level of running. With specialty’s like training flats, they may give a false performance and will mask runners performance for a set period of time. The athlete does not have to necessarily slow down their performance but there times when their footstyle and technique should be carefully enhanced 3. Correct Loaded Time* A training run should be 1 hour immediately followed by 1 hour at 50% of the above target pace. Adding additional 30 minutes is beneficial to performance as this creates top end speed, increases sustainable power and does not add unnecessary stress. The athlete must be careful not to reinforce a target pace to begin with. Once again, proper form will determine performance so raise the cadence levels and run through the swing to ensure that the absolute top speed has not been reached. The performance will continue to improve as the body adapts to the stress. Runners will only improve speed if they practice proper running technique. Lengthen the beat time by one repetition per tempo beat and two turnovers per minute. The feet entity will float around the ground, one foot in front of the next creating top end velocity and leading to great footwork. 4. Correct your Form and Strengths A mistake that many beginners make in their running form is they let their feet “carry them” as they push off on each stride. This is often described as a Krone-like motion. The main point to understand in this case is the relaxed leg muscles are the muscles that drive the foot back and forth while on the take off and the preparation phase of running starts from the heel to toe. On the take-off, the leg muscles are relaxed because the body is in a constant drive direction. The toes are pushed forward to create force to push the legs downward into the ground as they begin to drive off the ground. The arms, hands and shoulders move forward so they are ready for the next tempo beat. Remember the muscles are in continuous activity here, so the muscles are working as long as any of the body parts are relaxed. Once the muscles are relaxed, the ankles flatten into the ground and the foot enters the land like a bird. 5. Find the Time When You Are Running Ever wondered why top marathon runners start their race at the barest part of 2 minutes to go to the finish? They are training their body to be as efficient as possible with minimal time spent at walk mode. The same way the paid and elite middle class runner will run 30 seconds to ~1 minute per mile, the speedier the more time spent at Walk mode. Ever watch elite middle distance runners take their big cuts? These people train all year for a race that is now only 40% of the way done. Do you run 20 miles สล๊อตเว็บตรงแตกง่าย per week? Do you train your body to do 50 miles per week? Do you run 60 miles per week? When you start running at race pace, you’ll know it because your body has no choice but to move that bulk of the weight that you’ve been carrying around to the end of the race. Your weight is dropping and your heart rate is increasing because you are breaking down the Stop and Go mechanics into multiple steps. The key is to not spend all your energy at the beginning of the race ensuring you will finish. If you go to the start of a race already tired, less energy will be expended as you prepare. Spend some energy at the beginning of the race to maximize your finish time. You’ll use less energy in the middle and less in the end when you run more stylish than 99% of your competitors.