Now that my husband and I have been monitoring the races that are being scheduled, I wanted to have a more laid-out plan for my running so I can improve my performance in races (in terms of personal best) as we go along.
I got this book by Jon Ackland, The Complete Guide to Endurance Training and I would like to share with you the 14 Basic Training Concepts that I found quite interesting:
1) Specificity
This simply means you have to be very specific in your training. It should simulate your racing performance as much as possible. So if your goal is to run a 5-km in 30 minutes, then that should be the pattern for your training. The closer you get to the day of the race, the closer should be the simulation. I think that really makes a lot of sense!
2) Frequency
This I find easy to do. It simply means being consistent with my running schedule. I usually run 3x a week now for 30-40 minutes with a day or two of recovery intervals. That is far better than running for 1 and a half hour once or twice a week. You cannot cram with running as you cram for your exams.
3) Overload
This simply means "do not baby yourself"! The only way that the body can adapt to greater stress is to increase your load each time your body has already adapted to the current workload. Nothing static about training for running here. It is increasingly dynamic.
4) Recovery
Do not kill yourself either! The best way to gain improvement is to provide for periods of recovery. It is said that the period of adaptation happens while the body is undergoing recovery. So if you do not rest, you will not improve!
5) Reversibility
What you gain now is not permanent. Once you stop training, you will lose what you have gained thus far because it is reversible. Do not expect to maintain those firm abs when you assume a couch potato profile.
6) Flexibility
Do not be obsessive-compulsive when it comes to your training schedule. Of course, typhoons will sometimes visit the country. Stay at home rather than risk being struck by a lightning or a falling tree. Try to weave your training into your schedule which will not compromise your work, family or your health.
7) Adaptability
It simply means your training should be gradual and continuous for more effective body adaptation. Do not rush! You will not run out of races anyway.
I shall continue with the remaining seven basic training concepts on my next blog, lest you get diarrhea and indigestion from information overload. Besides, my little one is already clamoring for my attention.
I got this book by Jon Ackland, The Complete Guide to Endurance Training and I would like to share with you the 14 Basic Training Concepts that I found quite interesting:
1) Specificity
This simply means you have to be very specific in your training. It should simulate your racing performance as much as possible. So if your goal is to run a 5-km in 30 minutes, then that should be the pattern for your training. The closer you get to the day of the race, the closer should be the simulation. I think that really makes a lot of sense!
2) Frequency
This I find easy to do. It simply means being consistent with my running schedule. I usually run 3x a week now for 30-40 minutes with a day or two of recovery intervals. That is far better than running for 1 and a half hour once or twice a week. You cannot cram with running as you cram for your exams.
3) Overload
This simply means "do not baby yourself"! The only way that the body can adapt to greater stress is to increase your load each time your body has already adapted to the current workload. Nothing static about training for running here. It is increasingly dynamic.
4) Recovery
Do not kill yourself either! The best way to gain improvement is to provide for periods of recovery. It is said that the period of adaptation happens while the body is undergoing recovery. So if you do not rest, you will not improve!
5) Reversibility
What you gain now is not permanent. Once you stop training, you will lose what you have gained thus far because it is reversible. Do not expect to maintain those firm abs when you assume a couch potato profile.
6) Flexibility
Do not be obsessive-compulsive when it comes to your training schedule. Of course, typhoons will sometimes visit the country. Stay at home rather than risk being struck by a lightning or a falling tree. Try to weave your training into your schedule which will not compromise your work, family or your health.
7) Adaptability
It simply means your training should be gradual and continuous for more effective body adaptation. Do not rush! You will not run out of races anyway.
I shall continue with the remaining seven basic training concepts on my next blog, lest you get diarrhea and indigestion from information overload. Besides, my little one is already clamoring for my attention.
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1 comment:
Hi Readrunner, I found this post interesting. Good to know I'm on the right track. Thanks for the info, will wait for the next issue. Regards and happy running.
Vener - run unltd.
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