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These are some basic stretches we do after our training, there are many more but these should be the minimum to be performed.

how to do them?

Minimum concentration is needed to make them correctly. With 5 minutes is enough if stretched carefully and concentrating on the muscle group. Stretches should be done with a relaxed and maintained tension, placing emphasis on the area being stretched. You should never feel pain nor should rebounds.

1. Quadriceps Stretch

To stretch the quadriceps and the knee, we grabbed the back of a foot with his hand, pulling it slowly toward your buttocks. 30 seconds each leg.

2. Twins

Standing a short distance from a solid foothold and we will build on it with forearms, head resting on his hands. Bend one leg placing your foot on the ground in front of us, while pulling the other back. Then, slowly the hips, keeping the bottom line of the back. Keep on the floor straight leg, fingers pointed forward or slightly inward. 30 seconds each leg.

3. Soleos

Standing against the wall. Hips descend slightly, while the knee slightly flexed. Remember to keep your back foot flat. During the stretch, the foot should be directed forward or slightly inward. Keep the heel low. 10 seconds each leg.

4. Hamstrings

standing, legs slightly parted and we take our toes with the opposite leg slightly bent. 15 Seconds each leg.

5. peroneal

knees with your legs together. Hold onto your arms straight back, without arching your back. Do not rest your buttocks on your heels and keep them on the sides of the thighs, toes facing back. While leaning back, contracting the buttocks and rotating the pelvis, avoiding at all times that your knees are off the floor or apart, and feet turned outward. 20 seconds.

6. Sole

knees and hands on the floor, place toes flat on the floor. Move back and buttocks down. 20 seconds.

7. Adducts

Sitting with legs bent, feet together by plants, we take our feet and we lean forward. 30 Seconds.

8. Pyramid

Lying, with outstretched arms crossed, one leg flexed and the hip turn without lifting the shoulders off the floor. We can help with one arm. 25 seconds each side.

Images: estiramientos.es

COLOMBIA RUN

Indication Of Tab. Tagrital

corridor stretches TRAINING STAGE 1 - Part 2

The February 28 ended the first 6 weeks of our training for Bogotá Half Marathon, training ship of the week 7 to 12, we continue to strengthen the aerobics which is the basis of this type of racing.

Those who already have made a career can make the Cooper test to determine your training paces for the second part, who are beginning to run for now not to do this test because it requires a high effort level.

lot of energy, not to mention the moisture, heat, stretching, lots of patience that the fruit will soon arrive.

Those who had never run may follow the following schedule:

BEGINNER PLAN (WHO BEGIN TO RUN) STAGE 1 PART 2

WEEK 7. MARCH 1 A MARCH 7
Monday 20 min
Tuesday
closing Wednesday 3 races to move fast for 5 min. (3 min. Walking between the races)
Thursday
closing Friday 25 min.
soft career Saturday Rest Sunday
30 min. smooth running

WEEK 8. MARCH 8a MARCH 14

Monday
closing Tuesday 35 min.
mild stroke Wednesday closing Thursday
20 min. mild stroke Friday

Rest Saturday 2 races at a rapid pace of 10 min. (4 min walk. Between the races) Sunday
40 min. of
soft career
WEEK 9. MARCH 15 A MARCH 21

Monday
closing Tuesday 30 min.
mild stroke Wednesday, 3 runs of 5 min. fast pace, 3 min. walking between races Thursday
Friday break
35 min. Saturday
soft career break
Sunday 50 min. smooth running

WEEK 10. MARCH 22 A MARCH 28

Monday Tuesday
break 35 min.
mild stroke Wednesday closing Thursday
40 min. mild stroke Friday
4 races of 6 min. move fast (3 min. walk between races)
Saturday Rest Sunday
60 min. smooth running

WEEK 11. MARCH 29 A APRIL 4

Monday
Rest Tuesday 30 min.
mild stroke Wednesday, 3 races at gentle pace of 8 minutes, 2 min. to walk between races Thursday

Friday closing 25 min. Saturday
soft career break
Sunday career 10 km

WEEK 12. APRIL 5 TO APRIL 11

Monday
Tuesday closing 30 min.
mild stroke Wednesday, 3 races to 10-minute gentle pace, 2 min. to walk between races Thursday
break
Friday 40 min.
soft career Saturday Rest Sunday
60 min. smooth running

Rhythms:

Carrera Slow: You can talk while running.
Quick Step: Requires a little effort, faster than light jogging.

INTERIM PLAN (WHO ALREADY HAVE SOME OTHER RACE) STAGE 1 PART 2

TEST COOPER

The Cooper Test is an indirect test that measures field maximum volume of oxygen or maximal aerobic power, known as VO2 max that determines the maximum transport of oxygen that our body can move in a minute.

is the most effective way to measure the endurance of an individual, the higher the VO2 max, the greater their cardiovascular capacity. In the laboratory can also measure this ability through stress testing.

This test serves to measure the progress of our training, it is important to note This test is very demanding and should only be performed by persons who have several weeks of training. It is necessary to a warming of at least 10 minutes to complete.

The test is run for 12 minutes, and try to get as far as possible, and apply the formula developed by Dr. Cooper

Vo2 max = 22.351 x distance in km - 11.288 (ml / kg / min)

For example if you are 2700 meters the serious Volmax:

22.351 x2 ,7-11, 288 = 49.06 ml / kg / min

Now if you multiply this value by body weight, for example 70 kg , we have:

3434.18 ml / min or what is equal to 3.43 liters / min

This means that this person may carry 3.43 liters of oxygen per minute.
There
tables based on distance traveled to determine the capacity:

Men (12 min)
Category	under 30	30 to 39 years	40 to 49 years	50 years or more
Very Bad	Less than 1600 m	Less 1500 m	Less than 1400 m	Less de 1300 m
It	1600 and 2199 m	1500 and 1999 m	1400 a 1699 m	1300 a 1599 m
Regular	2200 a 2399 m	2000 a 2299 m	1700 a 2099 m	1600 a 1999 m
Good	2400 to 2800 m	2300 to 2700 m	2100 to 2500 m	2000 to 2400 m
Excellent	More than 2800 m	Over 2700 m	Over 2500 m	More of 2400 m

Women (12 min)
Category	under 30	30 to 39 years	40 to 49 years	50 years or more
Very Bad	Less than 1500 m	Less than 1400 m	Less than 1200 m	Less 1100 m
Mala	1500 a 1799 m	1400 a 1699 m	1200 a 1499 m	1200 a 1399 m
Regular	1800 a 2199 m	1700 a 1999 m	1500 a 1899 m	1400 a 1699 m
Good	2200 to 2700 m	2000 to 2500 m	1900 to 2300 m	1700 to 2200 m
Excellent	Over 2700 m	More 2500 m	More than 2300 m	More 2200 m

Volmax Lance Armstrong's reported a 85 ml / kg / min (if I had the Cooper test distance would have been covered 4.3 km )

From the results obtained in this test we could design our training calculated as 100% the rate obtained in the test, for example if you did 2.4 km in 12 minutes means that the pace was 5:00 min / km (12/2.4 = 5 .) Our

aerobic training would be between 60% and 80% slower than our time of 100%, so,

5minx60seg = 300 sec

To determine the 60% slower than 300 we add the 40% or multiply 300x1.4, so get 300x1.4 = 420 or 7 minutes to go means that 60% of our maximum we must keep step of 7 min / km. For example the rates would be the following:

100% = 300 sec = 5:00 min / km
90% = 300x1.1 = 330 sec = 5:30 min / km
80% = 300x1.2 = 360 sec = 6:00 min / km
70% = 300x1.3 = 390 sec = 6:30 min / km
60% = 300x1.4 = 420 sec = 7:00 min / km

On the way we train we can measure a distance and to calculate rates we run. With Heart Rate Pulse heart rate monitor or calculate the beats with the heartbeat as our maximum heart rate is another way to train more accurate.

WEEK 7. MARCH 1 A MARCH 7
Monday - Rest Tuesday
- 6 km
70% Wednesday - Rest Thursday
- 6 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:10 h 60%

WEEK 8. MARCH 8a MARCH 14
Monday - Rest Tuesday
- 7 km
70% Wednesday - Rest Thursday
- 7 km
70% Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:15 h 60%

WEEK 9. MARCH 15 A MARCH 21
Monday - Rest Tuesday
- 6 km
70% Wednesday - Rest Thursday
- 6 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:10 h 60%

WEEK 10. MARCH 22 A MARCH 28
Monday - Rest Tuesday
- 7 km
70% Wednesday - Rest Thursday
- 7 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:20 h 60%

WEEK 11. MARCH 29 A APRIL 4
Monday - Rest Tuesday
- 8 km
70% Wednesday - Rest Thursday
- 8 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:15 h 60%

WEEK 12. APRIL 5 TO APRIL 11
Monday - Rest Tuesday
- 7 km
70% Wednesday - Rest Thursday
- 7 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:25 h 60%

COLOMBIA RUN