In view of the powers of the new year we return our deliveries fundamental aspects of training, we will review and discuss some others.
WARMING
An important point often overlooked is warming before our practice, this allows the body to prepare for the need to which will be submitted. The main purpose of warming is getting more mobility and flexibility in the joints. When you heat get some advantages:
- With the work we do to do these exercises increase body temperature.
- Increased heart rate, which occurs as a result of increased blood flow.
- Improved reflexes and increased activity as result of increased nerve impulse.
- A muscle that contracts and relaxes during the year obtained more quickly and efficiently.
- Less muscle tension, as muscles are oxygenated and have more blood.
warming can be achieved by movements in all joints starting from the bottom up or top down, ie to bring order and not to miss joint, then you can do a very gentle jog to raise at least 1 degree Celsius of body temperature and prepare the body for work, this warming also may be associated with gentle stretching to prevent injuries.
TO 27 WEEKS OF
Since last week we started our training
To continue our training guide are some tips that will be useful in our preparation:
- Keep a diary of your training where you enter the date, place of training, the training program, the time made, the distance traveled , sensations, discomfort, so you can see the evolution of training and be more committed to completing the program.
-If you have never run the hardest will be the beginning, it is incorporating Over its life, calm, be patient, do not desist, we all started well, week to week will be improved and become a habit.
- Always remember hydration and thirst not drink water, the sensation of thirst is the first symptom of dehydration, so a lot of water during training.
- A muscle that strengthens tends to shorten and harden. Do not forget to stretch, if you want to improve is to stretch.
"During these initial 6 weeks only thing we worry about is in adapting to run (for those starting out) and resume our training for those who have made a career, we are building the aerobic base to help us complete
"If you can, stagger your workouts with gym work, 1 or 2 times a week will suffice.
"And never forget that the most important thing is to have fun during training.
NEWS
DOMINO BOGOTA FIRST STOP CROSS COUNTRY
The cross country is a form of athletics which takes place in cross country, and algunas ocasiones con obstáculos.
En Bogotá se realizó la primera válida de
La carrera, que se realizó por un circuito de dos kilómetros en el parque Simón Bolívar, la dominaron los atletas locales.
Yolanda Fernandez and Giovanni Amador, both of
Amador, meanwhile, stopped the clock at
Source: eltiempo.com
DUBAI MARATHON
Haile Gebrselassie of Ethiopia today achieved its third straight win in the Dubai Marathon, despite a back problem prevented him from improving his own world record in the mythic distance of 42.195 kilometers
Gebrselassie 36, led the Ethiopian podium with a time of 2:06,09 hours, 24 seconds better than Chala Sampler and 37 less than the third, Eshete Wendimu.
Gebrselassie said his back problems appeared in his sleep and thanks to the physiotherapist was able to at least run.
"I am very grateful that thanks to the physiotherapist was able to win the race. Running was good, but I could barely bend over," he said.
The Ethiopian was $ 250,000 for the win, but his physical problems could not overcome the mark of 2:03,59 hour world record tax by him from the 2008 Berlin Marathon. Not at the races in Dubai in 2008 and in 2009 was able to improve a world record for which he could win a million dollars.
"I followed the hares (athletes set the pace), but could not increase. I gave up my ambition to break the record between kilometers 20 and 25. I just could not speed up more, so I focused on winning the race, "he said.
"The record is more important than the million. I will continue striving to achieve this and will try again in autumn (northern hemisphere)", revealed his plans. The category
Women also won the Ethiopian Mamitu Daska (2:24:18 hours), ahead of compatriot Aberu Shewaye (2:24:26). Helena Kirop of Kenya was third.
Source: AFP
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