ship training in Stage 1 before recommendations:
1. It is important to get a medical checkup before starting any sport to see if we have any physical impairment.
2. To run you must have proper shoes and comfortable clothes, if we have a problem articulating the doctor advise us to do, a visit to the podiatrist will also serve to identify potential problems in the tread.
3. Before we begin training to perform the heating, this is achieved by the movement of all joints of the body, starting from the bottom up or top down, ankles, knees (not in circles, but from back to front) waist, shoulders, elbows, wrists, neck.
4. Hydration is very important, we must always carry a bottle with water for all our trainings. We must guard against the sun with hats and sunscreen.
5. Upon completion of the exercise we perform stretching exercises to relax muscles and prevent injuries. Rest is very important, enjoy it as much as your training.
6. If you do train in places where there are more runners so will motivate more and meet many people with the same interest and if you like the music do not forget your mp3, ipod, etc.
7. At the first sign of pain, pay attention and stop, do not force training is best to wait a few days and not having to stop for months or years, we must be cautious.
This is the work of the first 6 weeks in each newsletter we will explain some training tips, important points and tips.
Training for those who never have run:
Monday Week 1 Run 1 minute Walk 1 minute. Repeat 10 times
Thursday Run and Walk 1 minute 1 minute. Repeat 11 times
Saturday Other sports: swimming, cycling 30 minutes.
Sunday Run and Walk 1 minute 1 minute. Repeat 12 times
Monday Week 2 Run 2 minutes Walk 2 minutes. Repeat 5 times
Thursday Run 2 minutes Walk 2 minutes. Repeat 6 times
Other sport Saturday: 1 hour mountain bike.
Sunday Run 2 minutes Walk 2 minutes. Repeat 7 times
Week 3 Monday
Walk 3 minutes Run 3 minutes. Repeat 5 times
Thursday Walk 3 minutes Run 3 minutes. Repeat 5 times Saturday
Other sport: Half an hour of pool. Sunday
Walk 3 minutes Run 3 minutes. Repeat 6 times
Week 4 Monday 4 minutes Run and Walk 3 minutes. Repeat 4 times 4 minutes
Thursday Run and Walk 3 minutes. Repeat 4 times
Other sport Saturday: 1 hour mountain bike.
Sunday Run and Walk 4 minutes 3 minutes. Repeat 5 times
Monday Week 5 Run 5 minutes Walk 3 minutes. Repeat 4 times
Thursday Run and Walk 5 minutes 2 minutes. Repeat 4 times
Other sport Saturday: A day hike in the mountains.
Sunday Run 5 minutes Walk 2 minutes. Repeat 5 times
Monday Week 6 Run 5 minutes Walk 1 minute. Repeat 6 times 5 minutes
Thursday Run and Walk 1 minute. Repeat 5 times
Saturday Rest Sunday Run 5 kilometers.
Training for those who have done some 10k or 15k race and start the year:
Week 1 Monday 20 min
Tuesday D scansive
Wednesday 3 races to move fast to 5 min. (3 min. Walking between the races)
D scansive Thursday Friday
25 min.
soft career scansive D Saturday Sunday
30 min. smooth running
Week 2 Monday
D scansive
Tuesday 35 min.
mild stroke Wednesday Thursday
Rest 20 min. mild stroke Friday
D scansive
2 races Saturday at a rapid pace of 10 min. (4 min walk. Between the races) Sunday
40 min. smooth running
Week 3 Monday
D scansive
Tuesday 30 min.
soft career Wednesday, 3 runs of 5 min. fast pace, 3 min. Race walking the rest
Thursday Friday 35 min.
soft career break
Saturday Sunday 50 min. smooth running
Week 4 Monday
D scansive
Tuesday 35 min.
mild stroke Wednesday Thursday
Rest 40 min.
mild stroke Friday 4 races of 6 min. move fast (3 min. walk between races)
D scansive
Saturday Sunday 60 min. smooth running
Week 5 Monday
D scansive
Martes 30 min. de carrera suave
Miércoles 3 carreras a paso suave de 8 minutos; 2 min. de caminar entre carreras
Jueves D escanso
Viernes 25 min. de carrera suave
Sábado descanso
Domingo carrera de
Semana 6
Lunes D escanso
Martes 30 min. de carrera suave
Miércoles 3 carreras a paso suave de 10 minutos; 2 min. de caminar entre carreras
Jueves descanso
Viernes 40 min. de carrera suave
Sábado D escanso
Domingo 60 min. de carrera suave
Rhythms: Gentle
Career: You can talk while running. Quick Step: Requires a little effort, faster than light jogging. COLOMBIA
RUN
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