8) Maintenance
Some countries have off-season for running competition so those who live in these countries tend to stop training during these seasons. Maintenance simply means to continue on doing your running program even when it's off season. Since I am new to running, I am not sure if there is an off-season in the Philippines at all. I'd presume not. Perhaps there may just be cancellation of scheduled races when a typhoon hits the country but other than that, I'd say races tend to be scheduled year-round. If weather restricts your running on your usual outdoor track, hit the gym instead, just to keep up with your programme.
9) Listen to your body
I think this is the most consistent admonition that I encounter in running books. All runners must learn to listen to their own bodies before, during and after training. There is a big difference between the usual soreness that you feel after a hard workout and a specific pain in a specific part of the body. The latter needs a consult with your physiotherapist or a sports medicine specialist. An ounce of prevention is better than a pound of cure. You must also know the symptoms of overtraining and learn when to just lie in bed and recover or to hit the tracks.
10) Quality vs. quantity
More does not necessarily mean better. Have a good training plan that will put the right type of training for your particular goal, with the right type of intensity and duration.
11) Goal Sett
ing
Goals should be specific, reasonable and realistic. Do not set to train for a marathon in just four weeks! There are specific guidelines for the duration of training and the frequency with which you train depending on the type of event which you plan to participate in. You can check the table on the left. I'd surmise that the half-marathon event would require a preparation time between 12-16 weeks. It's not specifically stated in the book but you can actually deduce from the other given information in the table. Actually ,I am very guilty of not following this type of guide, since I did not know this existed at all. My first walk-run was for a 10-km event (remember the Men's Health Miracle Run?) and my history for training at that time was archaic, if any. The angels have been very kind to protect me from injuries.
12) Trainability
You may not be consistent with your progress but the key is you should be very patient with yourself.
13) Warming up, warming down
You do warming up before your training and warming down after your training to reduce injuries and improve your performance. I think there's a good material for this and I might tackle this on my next blog.
14) Technique
There are techniques and strategies that may work well for you. Refine these techniques.
Hope these basic training concepts will come in handy for you. My husband and I just recently registered for the Isuzu Shake, Rattle and Run event. I think it's gonna be cool... I mean, literally (!) since it's gonna be a night run. But this time, I will just do the 5-km event. The Adidas King of the Road run last October 11 was extra challenging not just for the run on the flyover of Buendia but for the scorching heat of the sun! Now, I have added to my basic paraphernalia a sports sunglasses and a sunblock. The Spyder eyewear is nice because it is not so expensive, not so heavy and you won't mind your sweat soaking the rims.
I hope the Night Run is just as prompt as the Adidas KOTR event. My husband and I were really impressed with the organizers of the KOTR. Our salutes to them!
9) Listen to your body
I think this is the most consistent admonition that I encounter in running books. All runners must learn to listen to their own bodies before, during and after training. There is a big difference between the usual soreness that you feel after a hard workout and a specific pain in a specific part of the body. The latter needs a consult with your physiotherapist or a sports medicine specialist. An ounce of prevention is better than a pound of cure. You must also know the symptoms of overtraining and learn when to just lie in bed and recover or to hit the tracks.
10) Quality vs. quantity
More does not necessarily mean better. Have a good training plan that will put the right type of training for your particular goal, with the right type of intensity and duration.
11) Goal Sett
ingGoals should be specific, reasonable and realistic. Do not set to train for a marathon in just four weeks! There are specific guidelines for the duration of training and the frequency with which you train depending on the type of event which you plan to participate in. You can check the table on the left. I'd surmise that the half-marathon event would require a preparation time between 12-16 weeks. It's not specifically stated in the book but you can actually deduce from the other given information in the table. Actually ,I am very guilty of not following this type of guide, since I did not know this existed at all. My first walk-run was for a 10-km event (remember the Men's Health Miracle Run?) and my history for training at that time was archaic, if any. The angels have been very kind to protect me from injuries.
12) Trainability
You may not be consistent with your progress but the key is you should be very patient with yourself.
13) Warming up, warming down
You do warming up before your training and warming down after your training to reduce injuries and improve your performance. I think there's a good material for this and I might tackle this on my next blog.
14) Technique
There are techniques and strategies that may work well for you. Refine these techniques.
Hope these basic training concepts will come in handy for you. My husband and I just recently registered for the Isuzu Shake, Rattle and Run event. I think it's gonna be cool... I mean, literally (!) since it's gonna be a night run. But this time, I will just do the 5-km event. The Adidas King of the Road run last October 11 was extra challenging not just for the run on the flyover of Buendia but for the scorching heat of the sun! Now, I have added to my basic paraphernalia a sports sunglasses and a sunblock. The Spyder eyewear is nice because it is not so expensive, not so heavy and you won't mind your sweat soaking the rims.
I hope the Night Run is just as prompt as the Adidas KOTR event. My husband and I were really impressed with the organizers of the KOTR. Our salutes to them!
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1 comment:
Hi, Readrunner, this is great. Your writings are essential and will be of great influence to newbies and veteran runners as well. I will be a frequent visitor here. Kudos!
See you at the races.
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