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Tag: strength training
11Mar

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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”

14Jan

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An excellent strategy to start running is to begin with a run/walk program lasting approximately 30 minutes, 4 workouts per week.   A good way to do this is alternating two minutes of running with 4 minutes of walking; totaling 30 minutes of workout.  The running should be slow jogs, not fast springs.   Run at a pace that will let you talk with a training partner, that will be the right pace to start!

Beginning Running Plan

After 10 weeks of doing like this, you will start running for the whole 30 minutes workout (no walking).   Once you are able to run for 30 minutes, you can start thinking on miles and distance.

Running 9 to 14 miles per week will be a good start; we recommend running three days and rest four; you could include alternative activities during the week, such as:  cycling, swimming, or strength training.

By following this method you will be ready to compete on your first race; look for a local 5K race.  5K is a short distance, that you will easily complete in approximately 30 minutes.    Good luck!

9Jan

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You need to eat before and after you exercise; it is necessary to eat before workout in order to have a better performance, and also you need to eat post workout so you can recover faster.   Timing is crucial, so take advantage of the following advices:

Eating before workout:

You should try to eat something, carbohydrate focused, 90 to 60 minutes before you exercise; this way you will not be too full, you will elevate your blood sugar, and you will have energy to perform better.   Water should always be part of your meals, you should also hydrate during and after workout.

I usually eat a bowl of oatmeal with low fat milk, plus few raspberries, 90 minutes before my exercise; this gives me the right energy to perform well and it won’t upset my stomach.  It depends on preferences, some people like to eat fruits like berries, bananas, kiwi; others prefer to eat cereal bars, or drink a glass of juice, etc; it all depends on how well your body reacts to food.   What is recommended is to give at least one hour of digesting time for every 200 to 300 calories consumed.  

There are two common mistakes: some people don’t eat anything at all before exercising; this will make them feel weaker and tired, since blood sugar level is low. I recommend, first thing in the morning to consume a meal, carbohydrate focus (carbohydrates have a direct effect on blood sugar), before your workout, which would elevate your blood sugar and help you perform well during your workout.  Gels are also effective for this purpose.  The second mistake is eating too much before training; in this scenario the person will be too full to perform.  If our stomach has a lot of food, then it will take longer for it to get empty.

On a race day, the meal should be more substantial; and should be consumed at least 2 to 3 hours  (500 to 900 calories) before the race starts.

Eating after workout:

It is recommended to eat post exercise in order to better recover.   The longer we wait to eat something, the longer our body takes to recover.   Most people refuel with low fat chocolate milk, which works very well, since it has sugar and protein.  We need sugar to recover our blood sugar level.   Protein shakes are recommended after strength training to help build muscle tissue; it is always better to drink it 15 to 30 minutes post workout.

Enjoy and work hard!