running economy
Many times we surprised to see athletes in training and running talking very naturally, without much effort. These athletes are training their running economy by teaching the muscles to use energy efficiently, is what is often called "to fund." This is accomplished as follows:
- Running at an easy pace. The pace should be soft, comfortable, but without exceeding slow improvement since then there would only serve to burn some fat. Should be around 75% of maximum heart rate (MHR). Many athletes in training do not make the "funds" in a proper way, they do at high rates because they "feel" that if there is no speed improvement, and it is true, but this quality is improved smooth running rhythms.
- Improving in every training technique, this is achieved through specific exercises (It will be an upcoming topic) that teach the rider to improve their movements.
often take this training will achieve the base to face long-distance running as half marathon and marathon, are the guarantee to end this type of competition because the muscle will have learned to use the "fuel" efficiently.
Calculation of maximum heart rate:
Much has been said on this subject, there are many formulas that are still argue, then present a standard formula that can give us an approximate value of maximum heart rate:
MEN maximum heart rate: 220 minus age
WOMEN maximum heart rate: 226 minus age
TO 20 WEEKS MARATHON MEDIA OF BOGOTA 2010
present some general tips to be putting training into practice:
• It is recommended to rest one day a week: it is advisable not to make more than three consecutive days of racing, can be combined with other exercise, and this prevents injury.
• Do not feel guilty for not training: it is better to err by defect excess, quiet, the body needs rest.
• That day, you can do other activities (swimming, cycling, hiking, weights, etc..), In addition your mind will clear.
• Try to solve possible problems of mattress to rest better, back pain, waist, etc, can be generated by this situation.
• Sleep at least seven hours, have to rest for the body to recover.
• The family also needs rest: It's not all careers in life, think well and perform other activities as free from anxiety and this will be reflected in performance.
NEWS WORLD INDOOR ATHLETICS 2010 DOHA Yelena
Isinbayeba
The huge disappoint again with the pole, not even entered the podium at the World Indoor. Cuba's Dayron Robles failed the test more than expected. United States ended up leading the medals.
Russia's Yelena Isinbayeva
disappointed at the end of the world championships in Doha room. Participation that left a lot on the debit and saw off the podium. Sharapova jumped
well below its record of 5.06 meters and only reached the mark of 4.60, leaving behind the medalists Fabiana Murer (gold), Svetlana Feofanova (silver) and Anna Rogowska (bronze).
This represents a new high after World Cup disappointment Berlin in 2009. At that time it was empty-handed after 3 jumps zero to everyone's surprise.
The failure was not Dayron Robles in the 60 meter hurdles. Became champion of his trial, ahead of Americans Terrence Trammell (7.36) and David Oliver (7.44), giving Cuba the only gold in Doha.
addition, the two accounts receivable resulted from Guantanamo, after having left in the 110 meter hurdles World Berlin, when started as the favorite for gold, and its elimination in the 60 meters hurdles at the last World Indoor Valencia 2008.
"Many people were waiting for this gold. I got here with the best jumpers in the world, so I'm very happy, "said Robles with his gold medal.
For their part, Chinese Liu Xiang, the defending champion, could only finish seventh (7.65), with visible physical problems reiterating that it is still recovering from a tendon problems.
The World Cup ended on Sunday and the balance of the medal shows a clear supremacy of the United States, who won 8 titles and 19 medals, leaving behind Ethiopia, who won 3 titles and 5 medals.
For more information: http://www.doha2010wic.com/
PAGE RECOMMENDED
A social network just for athletes, where they can get their daily workouts, keep track of your miles per week, meeting athletes from all over the world, share training, seek advice from the best, etc. Strands page offers this and much more. The address can be found in http://www.strands.com/ . There you can find the group COLOMBIA RUNS.
COLOMBIA RUN
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