What is the most important thing you should learn in running training? Aerobic or cardiovascular training for distance running is vital if you wish to become a highly competitive athlete. A good running training plan can help you achieve your goals but what is the single most important factor?
Running Workouts
Increased Intensity
The most important and trainable aspect of your distance running workouts is increased intensity. From short distances up to the marathon, your cardiovascular system is more important than just speed. You need to develop strength, power, and endurance to cope with the demands placed upon you.
Work-out 3 Times per Week, Maximum
This is the minimum that your training plan should allow for. If you do not have to push yourself beyond a certain threshold each workout session then you are simply not working out enough.
Oxygen Consumption
An important component of aerobic muscle-building is the ability of the body to obtain oxygen. This is achieved by getting more blood into the muscles. Muscle oxygenation provides the body with the oxygen it requires for muscle growth and repair, as well as energy provision.
Easy Run/Chore
Running workouts should ideally be broken up between long and short strides. Long strides are used to raise the heart rate, get the muscle oxygen that it requires and prepare the body for the next step. Short strides are used to complete the workout and lower the heart rate to a resting stage. You should alternate the lengths of your strides in order to maintain the same intensity and length throughout the workout.
Thigh Muscles Activation
Your goal during the actual workout should be to recruit all of the muscles in your thighs as much as possible. In addition to this, make sure that all of the thigh muscles are engaged as you execute each step during your running plan. In order for your thigh muscles to be maximized, make sure that you engage them all during your workout.
Rhabdomyolysis – Myoglobin Buildup
Myoglobin is a type of fiber that is carried throughout the body. Myoglobin is produced during your workout when your muscle fiber is torn down. The damaged muscle fiber pulls excess myoglobin through the blood, where it provides the body with energy. If you do not properly implement interval or sprint running training into your overall training plan, then you may end up with excessive myoglobin buildup, which will result in a lack of energy, an increase in tiredness, and a generally poor performance at your next workout.
Interval Workout
When you perform an intense workout, you are likely to experience a significant increase in your running speed and in your overall stamina. For the best results, however, you should include a proper warm-up session as well. A good warm-up session will increase your running strides, improve your endurance, and build your muscle fiber. If you have decided to use interval workout as part of your running training program then it is also imperative that you do a full-body warm-up. Not only will this help you perform your fastest during your workout, but it will also help to prevent injuries.
Running Training Plan
Eating right and drinking plenty of water during your training plan is another important aspect of your overall plan. Consuming the right amount of protein is essential if you want to maximize your results and maintain adequate muscle development.
In order to help you avoid any possible injuries while running, you should include good running shoes, low-impact running clothing, and proper arch support in your running plan. You should also include a sufficient amount of recovery time between workouts. Your recovery time should be sufficient enough to allow your muscles to heal in between each workout.
Having the correct diet and the proper amount of rest during your training regimen is an essential part of a successful plan. Proper nutrition is important because it will provide the necessary fuel to perform your workouts without the risk of nutritional deficiencies.
In addition to this, adequate rest periods will allow your body to recover from your workouts in time to get optimum results. If you are looking to lose weight and build muscle then you should implement interval-based running training into your overall plan. This type of training will ensure that you are constantly challenged with new intervals that work for several different muscle groups at once.
Your running program should be performed in intervals, which helps to make the repetitions more intense and increases your heart rate quickly. Interval-based training plans are becoming extremely popular with people who are looking to improve their running performance and burn more calories and lose more weight. To get started with interval training programs you should do two to four five-minute sessions three times per week. Once you have finished one session, increase the number of repetitions by two percent each week until you reach a maximum of eight five-minute sessions.
Ideally, your training plan should include two to three sessions that focus on increasing your pace while reducing your distance. Some running programs include a warm-up and a cool-down period, where you increase your pace for a short period of time and then lower your pace to achieve the desired speed before starting the next segment.
You should ideally start out with only a one-mile segment, as your cardio needs will be addressed first. As you progress from running a quarter of a marathon to running half a marathon you will add longer distance sessions.
