Breaking News:
10 Foods and Drinks That Make You Look Older -- "Eats That Are Bad for Skin and Teeth You know to wear sunscreen and apply anti-aging ..." -- 01 October 2012
Baking Soda and Castor Solves Over 24 Issues -- "Castor oil has been long used as a natural remedy in the case of various ailments. ..." -- 03 July 2017
Black Pepper and Turmeric – This Combination Could Save Lives -- "Historians from all around the world have produced evidence to show that apparently all ..." -- 11 November 2015
Five ingredients that poison your brain -- "There is no shortage of things driving us crazy in the world today, but there are some ..." -- 02 August 2016
Health Benefits of Coconut Oil -- "Coconut oil is one of the best items to protect you from infections, microorganisms and ..." -- 03 November 2016
Health Benefits of Dates -- "The massive health benefits of dates have made them one of the best ingredients for ..." -- 09 September 2015
Honey And Fake Honey -- "How To Check The Purity Of Honey ? Generally people buy honey from grocery stores ..." -- 31 March 2016
Hot Water Beneficial -- "The therapeutic value of hot water is not a newly discovered, it has been used by the ..." -- 09 December 2015
How to Keep Your Brain Young -- "Alzheimer's disease affects about 5.3 million Americans. It's the leading cause of ..." -- 18 August 2014
Hydration is important -- "Water is the basis of all life and that includes your body. The muscles that move your ..." -- 13 May 2015
Pin It

For folks who like life at the top of the pyramid, these workouts will help you reach your potential as a competitive runner. But be advised that success also takes discipline, focus, sacrifice, and planning.

- Discipline. You absolutely must discipline yourself to run slow on your easy days and then to do the stretching and strides that balance
your mechanics afterwards.
- Focus. It is crucial that you focus your energy on your running and not on solving more of life’s little problems than usual if you hope to set Personal Records.
- Sacrifice. To save even more energy for those critical workouts and races, you better be willing to sacrifice the booze, rich meals, and late nights at the parties. It’s not a coincidence that success and sacrifice share the same first letter.
- Planning. Finally, to reach your full potential every season, you need to write out a training plan and racing schedule that will carry you through the full 4 Phases of Training. Since the details of such a plan are outside the scope of this manual, the training plan presented below features workouts typical of the third phase of training, the competitive season.

In every training program, there are four criteria for designing the workouts:

- how hard you will work out
- how long it will take
- how often you will do it
- what type of activity you want to do


To meet these criteria, there are three basic types of running workouts: easy effort runs, moderate effort runs, and hard effort runs. As measured by Target Heart Rates, easy runs fall into the 60-75% effort zone, moderate ones are in the 75- 85% effort zone and hard ones are in the 85-95% effort zone. Distance, speed, and effort can be combined in various ways to make workouts hard, moderate or easy. The thing to remember is that runners need to follow a training pattern of hard/easy workouts. By giving the body a low stress day after a high stress day, “getting in shape” can take place with little risk of the injuries or illnesses associated with overtraining.

Different runners should ask different questions like:

1. What’s the best workout for losing weight? For controlling weight?
2. What’s the best workout for feeling fit and energetic?
3. What’s the best way to look good?
4. What’s the best workout for a healthy heart?
5. What’s the best way just to finish a 10K or a marathon with a smile still on my face?
6. What’s the best way to win an Olympic medal in the 5K?


New answers for old questions
Research in Exercise Science has shown that runners asking these questions usually want to achieve one or more of three general goals:

1. To “get fit” and maintain an attractive appearance.
2. To maintain a healthy heart.
3. To get in athletic condition for peak performance.


Achieving each of these objectives takes a different level of effort during training. To feel and look fit, for instance, you don’t have to work as hard as you do to run a good time in a 10K.

Reaching goals by training using Target Heart Rate ZonesBut how can you be sure that your actual workouts are helping you achieve your objectives? That’s where Precision Target Heart Rate training comes in. The levels of effort you need to reach each objective can be represented by various percentages of your maximum heart rate. These various percentages have been divided into categories called Target Heart Rate Zones that correspond to the three general goals for running:

TARGET HEART RATE ZONES:

50-60% Light Intensity e.g. Daily Activity
60-70% Light to Moderate Intensity e.g. Weight Management
70-85% Moderate Intensity e.g. Improved Fitness
85-100% Heavy Intensity e.g. Competitive Training

What are your goals for running?
As you consider how these goals fit your personal objectives, keep in mind that the goals are not mutually exclusive. In fact, they are incremental. You can progress as far as you like. You can build on what you’ve already achieved.

Running for a Fit Appearance (Weight Management)
If your goal is to get fit and improve your appearance, you will need to work out in the 60-70% of Maximum Heart Rate Zone. This zone is the most effective for losing and controlling weight and for modest toning up. You’ll also be taking the first steps to a healthy heart. In addition, runners aiming for competition will start building their endurance base in this zone. Endurance is the capacity for getting to
the end of your workout, no matter how much you have to slow down, without walking. The pattern of training in this zone features easy, highly aerobic runs. At this level, progress in how you feel and in endurance comes in short steps, not leaps and bounds. So relax and take it easy.

Running for a Healthy Heart (Aerobic Training)
If your goal is to fully develop a completely healthy heart, as well as to get fit and look good, the effort gets harder. You will need to add workouts at 70-80% of maximum heart rate. Working in this zone is especially effective at improving your colateral circulation, which means increasing the number of blood vessels servicing the heart and other working muscles. Potential competitors will also build stamina, the capacity for getting where you want without slowing down. Runners who choose to stay at this level often enjoy running road races, but more for fun than competition. The pattern of training in this zone substitutes a couple of harder runs per week for the easier aerobic workouts featured in the first zone.

Running competitively
If your goal is to compete at your top potential, then you will have to add workouts at 80-100% of maximum heart rate. By the time you reach this level, you’re going to have a healthy heart and look fit. Runners at this level are full of speed, endurance and stamina, and they possess greatly developed economy of motion at race pace. They can reach those personal record goals they set and can be competitive with any one near them at the finish line. The pattern of training in this zone is designed to bring the runner to peak performance.

If you´re like most runners, at some point, you´ll want to know if your workouts are actually helping you meet the objectives you set for yourself. Are you pushing yourself too hard and risking injury? Or not hard enough? Would some other training pattern work better for you? At this point, running “lessons” begin to sound like a smart idea. Maybe a running coach could give you some objective, helpful feedback that would help you get the most out of your workouts.

healthy_body1

 

Pin It

Top view

19.08.2017

What Will Happen to Your

Chicken eggs possess numerous beneficial

+ View

04.07.2017

The Best Greens To Eat

We all know that greens are important to eat and

+ View

04.07.2017

Eat Daily For Clean

The other day my dad went to see his doctor. My

+ View

29.12.2016

5 Foods You Should NEVER

Since childhood, we’ve all been told to add as

+ View

Most Popular

30 Biggest Lies In ...

1 -- You can get as big as a pro bodybuilder. ...

+ View

Antioxidants

Within the human body, millions of processes are ...

+ View

Best Ways to Get Fiber ...

 Dietary fiber is something that we need to ...

+ View

Health Videos

Wonderful Life

Best Foods to Eat for ...

A joint is the spot where two elements of the ...

8 Things That Happen To ...

If ginger is not a common staple in your diet, ...

This plant return ...

Maintaining health is not easy, and aging makes ...

Fruit That Will Make ...

The liver is an organ that if treated unproperly ...

  • Prev
  • Sponsored Section
Scroll to top