7 ways to increase your stamina in running time
Health / / December 19, 2019
Option 1. The quieter you go, the further you'll get
Yes, nothing new. But you just listen to how you can improve your results! I myself do not like to stretch the pleasure, and the desire to achieve everything quickly and often takes precedence over caution. I still lucky, and only backfire - a hell of delayed onset muscle soreness.
Some of my friends were not so lucky. Options punishment for such impatience can be mass: from the microtrauma, ending fractures. So here's an example of a person's life, who was able to achieve amazing results with patience and perseverance. And will achieve even more in the near future!
So, get acquainted: Craig Beasley in Canada. Craig started running two years ago and at that time could only run for 30 seconds and then go back and walked 4.5 minutes. Then again he ran for 30 seconds. He repeated this cycle eight times, for a total of 40 minutes. He tried not to miss and trained three times a week.
30 weeks later, Beasley could run without stopping for 30 minutes and completed his first half-marathon in 2 hours 12 minutes. He decided to pursue training and even in winter at temperatures below zero. In May, he was able to run without interruption 2 hours 45 minutes and do six sets of 400 meters in 1 hour 45 minutes. In front of him waiting for a first marathon.
Try to gradually increase the distance. For example, increased by 1 km at the end of each week for three weeks in a row (for example, 5, 6, 7 km), and on the fourth week, arrange a vacation, relax and rejuvenate. Then begin to add back to 1 km.
Option 2. Bart Yasso method
This training option used Bart Yasso, manager of Runner's World Race. He is to run 800 meters with the speed with which you plan to run my first marathon. That is, if you want to run it for 4 hours and 30 minutes, try to run 800 meters in 4 minutes 30 seconds. On this workout wrote about 10 years ago, and since then, this method had many admirers.
Doug Underwood is one of the many fans of this technique. He has been running for only three years and has run two marathons in 3 hours 55 minutes and 3 hours 53 minutes. After that he very much wanted to take part in the Boston Marathon and decided to seriously approach to their training. The basis of his training lay method Yassa.
To get to the Boston Marathon, it is necessary to keep within 3 hours 30 minutes. Therefore, Underwood decided to train up until not run 800 meters in 3 minutes 30 seconds, and 10 sets combine in one run, inserted between segments of fast running jogging for 3 minutes 30 seconds.
As a result, I ran Underwood Baton Rouge Beach Marathon for 3 hours 30 minutes 54 seconds. That was enough to get to the Boston Marathon.
What is the best exercise? Try to run on Yasso plan once a week. Start with 4-5 intervals of 800 meters at a speed that you are your own set as a goal, and then add one at a time interval of a week for as long as it will bring to 10.
Option 3. Long and slow running
Meghan Arbogast ran marathons for the past five years, and its best result - 2 hours 58 minutes. All is good, but there is one problem: during the preparations for the marathon, she drove herself to exhaustion.
And since 1998, she began training under the program, which was developed by Warren Finke, famous coach of Portland. Finke believes that the marathon should concentrate on the easy race, which will help to achieve the desired level of endurance without injury every few months. He believes that many runners train too much, injured and then never reach its upper limit.
Finke program is based on training, which is built on the effort. He believes that if the runner will run at a speed that is 80% of the standard rate of it reach better results than if it is running at a speed that is 90%. Only 10% of the difference to help avoid injury and achieve the desired results.
And this program really helped Megan. Two years after the start of training on this system, it has improved their personal results to 2 hours and 45 minutes.
How to train for this system? If you run 10 km at an average rate (a kilometer in 7 minutes 30 seconds), then try to run at the same rate with distance kilometer for 9 minutes 23 seconds. That is, you just need to take your pace and multiply by 1.25.
Option 4. Keep a record of each workout
When you're running a marathon for 25 years and have academic degree in the field of physiology, you know some interesting things about the training. Bill Pierce, chairman of the Department of Public Health at the University of Fermanagh, has developed a program that works fine. In their '53 Pierce runs the marathon in 3 hours 10 minutes - it is slightly slower than 20 years ago when he ran his first marathon.
The secret is that Pierce runs three days a week, but these days he trains for wear. In the remaining four days he was just resting: he was not running, and can arrange a strength training or a game of tennis.
Pierce is a work plan for each workout, wherein indicate speed and distance. One day, he runs a greater distance at a slow pace. On the second day running intervals and the third arranges itself tempo training. It works with more intensity than recommended to others, but, thanks to the alternation training, the risk of injury is reduced. The plan turned out to be an ideal training for Pierce, and he practiced it for many years.
Pierce Schedule workouts: interval training on Tuesdays, tempo workout on Thursday, a long distance at a slow pace on Sunday. Interval training - 12 repetitions of 400 meters or six repetitions of 800 meters at a pace slightly above the one in which he runs his 5K. The tempo training days Pierce runs 4 miles 10-20 seconds faster tempo in which he runs his 10K. Finally, the long, slow running - 15 miles at a pace that is 30 seconds slower than his marathon pace. You just can calculate your schedule.
Option 5. Engage plyometrics
Plyometrics (Eng. plyometrics) - Sports technique using percussive method. In the modern sense - jump training. Plyometrics is used by athletes to improve athletic performance, which require speed, agility and power. Plyometrics is sometimes used in fitness and is one of the major elements of training for parkour. Plyometric exercises use explosive, quick movements to develop muscular strength and quickness. These exercises help the muscles develop maximal force for the least possible amount of time.
Dean Drossin included in the list of top women runners of America for all time. Once she asked Weatherford, coach US Olympic Committee Training Center in Chula Vista (state California), to develop a special program that would allow it to develop and improve endurance speed.
Weatherford said that he did not have to work with a long-distance runner, but he will try. As a result, he came back with two ideas that worked perfectly. Weatherford Drossin and began to strengthen the body and continued explosive plyometrics for the feet, paying special attention to the basics and preferring quality over quantity.
Drossin perform various jumps and after these workouts ran the London Marathon with his new personal (and American) record - 2 hours 21 minutes 16 seconds. And it's 5 minutes faster than its result before this marathon.
Try to include in their training jumps. For example, running a short brisk pace for 15-20 meters. This is when you are running in small steps, quickly her feet and lifting their knees high enough, but not too much. While running vigorously work with your hands. Relax and then repeat 6-8 more times. Train therefore 1-2 times per week by adding 5 minutes different hopping (one foot, two feet, etc.). Jumping carried out on the soft grass or soil.
Option 6. Long tempo workout
Military Patrick Noble ran his first marathon in 1986 in 3 hours 15 minutes, the feeling with the hero. Noble decided not to stop there and run 50 marathons, never breaking his barrier at 3 o'clock. But 52 times he was able to jump over your head: he ran a marathon in 2 hours 58 minutes 23 seconds. Patrick said that he was helped by his unique approach to training - running at a fast pace over long distances.
The standard approach to tempo training assumes that you are running from 20 to 40 minutes at a rate that is 10-20 seconds slower than your 10K pace on. Noble is currently raised the bar to 60 minutes. In the end, this is what has helped him to overcome the barrier of 52 marathon. At least, he thinks so.
Try to arrange a long tempo workout once a week for eight weeks. Start with 20 minutes at a speed of 10-20 seconds slower than your average pace for a distance in the 10K. And add 5 minutes to the duration of the workout every week. After tempo workouts do not forget to arrange a complete rest for 1-2 days.
Option 7. Run fast and long
This embodiment does not work for everyone and is the opposite of the embodiment 3 №. Meet Scott Strand, a fan of fast running over long distances. Recently, it could improve the outcome of their marathon 4 minutes: its time was 2 hours and 16 minutes 52 seconds.
During his training, he ran from 18 to 23 miles. And the last 9-14 miles he ran in the marathon pace or even faster.
Heavy workout at a fast pace over long distances introduced in fashion Khalid Hanouchi record holder for the marathon in the world. And if earlier it was considered important to stay on his feet for 2-3 hours, but now many people prefer to take the high pace and running as quickly as possible, at the end of the race.
Try to run very fast the last 25% of your distance, gradually accelerating pace. At the end you will most likely will feel like a squeezed lemon, but it does not mean you have to drive like a racehorse. As a result, you will feel your pace and you can gradually increase it.
You can try all seven ways, and finally select one or more. The main thing that they really help you and not hurt.
Be careful, watch out for their own internal feelings, and you will be able to run your first marathon or improve the results at the next.