A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. These can be useful but the less cushioning can cause greater strain on your leg muscles.īe sure to slowly introduce these to your sessions so that your legs have time to adapt.As all athletes have different needs, a single program suitable for all athletes is not possible. If you experience any of these, it may indicate it is time to back off your training, and be sure to speak to a qualified professional where possible to provide you the best advice.įinally running at increased speeds may bring with it the temptation of lighter, faster shoes. If you try it too early without preparing your body through some easier running, muscle injuries can be more likely.Īlongside lighter running, strength and conditioning exercises for your calves, quads and hamstrings can help ensure that you are better prepared when you first start speed training.Īs mentioned, these sessions will tire you out significantly more than most slower running, so be sure to watch out for the signs of overtraining, such as increased fatigue, excess soreness and an elevated heart rate when resting. Runners should be patient and build up to any speed training they do. The dangers associated with speed training In order to get the maximum benefit from these sessions, allow your body to recover by running slower than you normally would on the day or two following the session. It is important to see how your body responds to these sessions, be honest with the impact they have and be conservative where they may cause a risk of injury. Many runners choose to incorporate some kind of speed training once a week with some experienced and elite-level runners increasing this where they have more time to recover. It is impossible to sustain these types of sessions day after day, due to the significant impact each session has on your body. How speed training fits with your overall training programme The idea is to keep the paces reasonably even, with a marginal increase in speed for the shorter efforts if possible. ![]() These would ideally be run slightly outside 10,000m goal pace for the longer efforts, and slightly inside for the shorter efforts.
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