This Item put him on the blog some time ago, I did not mention the author and I apologize to him, he wrote Fabio Ricci, Tiburtino runner. He rightly noted that I had copied your article without writing the source and he's right. This is his article. Podistica Solidarity.
LONG, FAST AND LONG LONG LONG's start by defining: it includes the training of longer than 90 minutes, or by reference to the distance, those over to 20 km.La long run is a workout essential for every type of runner, which is about 5 thousand that compete on the marathon, for all the improvements of basic aerobic Physiological factors that the long-run commitment and content include: rate and efficiency respiratory, capillarization, increased autonomy on the run, better use of fatty acids from the muscles, structural adjustments, not to mention the psychological adjustment to run for several ore.La long run is also an evidence of the efficiency of the runner, a runner "efficient" runs a long workout at a pace faster than a slow training run because with the passage of km will be natural for him a light runner progressione.Un "less efficient" instead, with the passing of miles, will experience fatigue and its final rate will be slower than his usual race lenta.Bruciare grassi.Uno the fundamental aim of training is long increase the amount of fat "burning" from our body (the power LIPID): When we run burn mostly sugar, but the human body does not have enough available to run 42 km!
We have two types fuel, sugar (petrol
super) and fat (regular gasoline);
when we run our body
initially uses sugars
and when these end, uses
fat, but here's the problem,
fat burning needs of
sugar! After just 25 km starts
occur depletion
glycogen (the so-called drop
sugars), which will be completed towards
the 35 km ... Have you noticed that ending km sugars? At the 35th km: the so-called WALL Marathon! So what?!? How can I finish my marathon? This precisely is the secret of race run at the right pace, a pace at which our body starts to use, since the first km, a mixture of sugar and fat. And as you can "teach" this to our bodies? Used to work in shortage of sugar, just with long workouts, the more our pace during the long approaches the (marathon race pace), the more the body gets used to use a mixture rich in fat that we have increased lipid our power. Even Stefano Baldini, someone starting at a rate too high, it would not to reach the 42 km mark, no one can succeed. What is the right pace for long? First you need to distinguish who is the first marathon (or at least the first after a long time) who is a regular at 42 km, then to be considered at what point the preparation is carried out long. The "non-runner" for the first time will face gradually increasing long distances and it is good, then, that its rate is equal to that of slow running, nothing prohibits, however, that if he realized to be still relatively fresh could make the last 5 km in slight increase, reaching its race pace. The marathon expert, however, already used at long distances, should definitely do the workout at a faster pace than the slow lane, then along the last 5-8 km race pace. As for the start of preparation, for both types of runners just seen, the pace of training will certainly be slower. The more our pace during the long race will be close to the rhythm, the more the body gets used to use a mixture rich in fat that we have increased our power lipid. So the concept of "long slow" should be replaced with a "long Speed" course at a pace between race pace +7 "minutes prograssione race pace and +10 "prograssione minutes. How long do I need? The long, during the preparation of the marathon course goes twice a month (every other week) usually have six long weeks of preparation during the twelve (26-28-30-35-32-32 km), trying to match with the last two races with a marathon or 30 km, which is clearly not complete. The km and the number of long range in the previous months if you participated in any marathon marathon for the fall, after the "discharge" the summer arrival of the first 26 km long having already traveled a distance of 3-4 training sessions between 20 and 24 km, while for the spring marathon just a couple of workouts in preparation. "A too many long is surely detrimental as it would get too tired, both physically and mentally, to gara.Per who is the first marathon, it is advisable to eight training sessions over a distance of 20 km with four of over 30 km (eg 20 -24-28-30-32-34-36-28) goes over the last 8-10 days before the marathon. The long training should also be used to "prepare for the race" I am referring to time, food and clothing. If, as usually happens, the marathon will be in the morning, at least the last long correteli at the same time of the race, so get used to the body during long attivarsi.Provate any supplements you plan to use in the race will avoid unpleasant surprises and "stop" unwanted. All the clothing that you will use in race to be first tested in at least a pair of long, a nagging seam of a pair of shorts can scupper weeks of preparation Fabio Ricci.
We have two types fuel, sugar (petrol
super) and fat (regular gasoline);
when we run our body
initially uses sugars
and when these end, uses
fat, but here's the problem,
fat burning needs of
sugar! After just 25 km starts
occur depletion
glycogen (the so-called drop
sugars), which will be completed towards
the 35 km ... Have you noticed that ending km sugars? At the 35th km: the so-called WALL Marathon! So what?!? How can I finish my marathon? This precisely is the secret of race run at the right pace, a pace at which our body starts to use, since the first km, a mixture of sugar and fat. And as you can "teach" this to our bodies? Used to work in shortage of sugar, just with long workouts, the more our pace during the long approaches the (marathon race pace), the more the body gets used to use a mixture rich in fat that we have increased lipid our power. Even Stefano Baldini, someone starting at a rate too high, it would not to reach the 42 km mark, no one can succeed. What is the right pace for long? First you need to distinguish who is the first marathon (or at least the first after a long time) who is a regular at 42 km, then to be considered at what point the preparation is carried out long. The "non-runner" for the first time will face gradually increasing long distances and it is good, then, that its rate is equal to that of slow running, nothing prohibits, however, that if he realized to be still relatively fresh could make the last 5 km in slight increase, reaching its race pace. The marathon expert, however, already used at long distances, should definitely do the workout at a faster pace than the slow lane, then along the last 5-8 km race pace. As for the start of preparation, for both types of runners just seen, the pace of training will certainly be slower. The more our pace during the long race will be close to the rhythm, the more the body gets used to use a mixture rich in fat that we have increased our power lipid. So the concept of "long slow" should be replaced with a "long Speed" course at a pace between race pace +7 "minutes prograssione race pace and +10 "prograssione minutes. How long do I need? The long, during the preparation of the marathon course goes twice a month (every other week) usually have six long weeks of preparation during the twelve (26-28-30-35-32-32 km), trying to match with the last two races with a marathon or 30 km, which is clearly not complete. The km and the number of long range in the previous months if you participated in any marathon marathon for the fall, after the "discharge" the summer arrival of the first 26 km long having already traveled a distance of 3-4 training sessions between 20 and 24 km, while for the spring marathon just a couple of workouts in preparation. "A too many long is surely detrimental as it would get too tired, both physically and mentally, to gara.Per who is the first marathon, it is advisable to eight training sessions over a distance of 20 km with four of over 30 km (eg 20 -24-28-30-32-34-36-28) goes over the last 8-10 days before the marathon. The long training should also be used to "prepare for the race" I am referring to time, food and clothing. If, as usually happens, the marathon will be in the morning, at least the last long correteli at the same time of the race, so get used to the body during long attivarsi.Provate any supplements you plan to use in the race will avoid unpleasant surprises and "stop" unwanted. All the clothing that you will use in race to be first tested in at least a pair of long, a nagging seam of a pair of shorts can scupper weeks of preparation Fabio Ricci.
0 comments:
Post a Comment