Tag: Ed Eyestone
11Mar

In every training plan there is at least one rest day, it is very important to take one day off of training.  According to Ed Eyestone (from Runner’s World), rest lets your body adapt to the work and improve. A day off every seven to 14 days prevents overuse injuries, restores glycogen stores, prevents mental burnout.

Rest days are the second most important part of marathon training; according to Dr. Scaff “the whole purpose of training is to break the body down so that it will rebuild itself stronger than before.  It’s when you fail to allow time for the rebuilding phase that problems occur”. For novices, it is recommended two nonconsecutive days a week of complete rest – days when you don’t work out at all!

For intermediate and advanced runners may do some jogging or stretching on one or both rest days; but even elite athletes must take rest days.   If you need an additional rest day, take it.

Strength training is also very important, to keep our body strong and injury free.  Fit two days of strength training in your program, just leave a day of ‘no strength training’ between them and make sure you still keep at least 1­or 2 days of ‘total rest’ per week.

Rest Day

 

Partially taken from “How to gain more by running less”, “Complete book of running”, “Beginner Triathlete”

23Jan

By building an aerobic base you will be stronger and will develop a good resistance to injury.

The goal is to build a strong aerobic base; for this, according to a personal trainer from a gym in South Beach, Miami, you should train around your 65 to 70% of your maximum heart rate.  Over time you will get more efficient and you will be able to do more workout.  Another benefit of building aerobic base is that you are burning fat as fuel.   It is recommended to train at this level for 12 – 14 weeks in order to build a stronger base.

“These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training)…. Physiologically, base miles are important because they boost aerobic conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat.” (Build a Better Base – by Ed Eyestone).

At the beginning you will think and feel that you are not doing enough, but after some weeks of doing this, you will really notice the difference!

Runners running in winter city