I am training for my first half Marathon. I'm embarrassed that it took me 10 years to really learn a lot about my body to be able to handle the training. But fortunately I finally feel that I am master of my body ... and not the other way around.
After learning my body's quirks and needs, I was able to discipline my food, supplements, caffeine, exercise and rest so that I am now half way to my half marathon. Armed with a strong constitution, I started logging andincreasing my weekly miles. This new focus in my life will inevitably lead to further talks with both beginners and advanced runners. I am impressed by the number of horses that are not yet aware of the relationship between leg strength and success as a runner.
It is normal to assume that because you run, you have strong legs. Running builds leg strength, is not it? Yes ... and no. Running increases the strength of your feet only for the needs of your body weight. Once the legs are fabenough support for your weekly miles, stop getting stronger. It is well documented that traffic (and other endurance sports) increase the "muscular endurance" ability of your body, not strength. In order to effectively support the rest of propelling the body, the beams must be reinforced. I'm going to share something with you, TOP SECRET: If you want to continue running the "old" age, lose weight faster, win another race, or find that elusive "runner's high" must doOne more thing. Power train legs.
Most people assume that bones hold our bodies. The truth is that our muscles will keep the bone. Proper alignment and good muscle strength to move the bones in the most efficient manner. More efficient and your bones and muscles move, the better you feel, and run. Strengthen your lower body muscles and you will feel lighter, younger and less "ache". Correct muscle imbalances with squats and you will naturally run faster.Stabilize your hips with single leg strength exercises and running will be so easy to deal with the problems of the world found a new runner's high. Running longer feel demanding, taxing and exhausting, but liberating and enjoyable. If you are not currently strength training legs, you'll be surprised how great you feel after several weeks of good strength exercises.
There could be notes about the site selection exercise and periodization, but I'll be easy.Aim to complete two strength training each week. Meet the proper squat technique (e-mail me for recommendations) and choose the one you comfortable trying. Leg press one leg and balance exercises are also great ways to strengthen the lower body "string" that holds the leg on a stationary surface. Find three of these types of exercises and complete 2-3 sets of each at every practice. Choose a weight that is challenging enough that you actually workto complete 10-12 repetitions. Increasing the weight of the burden in 12 repetitions, are simpler. After 3 consecutive weeks of increases the payload, follow with one full week of active recovery (activity at much lower intensity levels). Follow this program and see results in 4-6 weeks.
Please note two things: 1) to some, this information seems like common knowledge. You've heard it many times: "repetition of 1910-1912," squats! " "4-6 weeks!?" This time is different. Read thisarticle because you are interested in running more. I guarantee if you follow a well-designed strength training program with an excellent exercise technique, you'll see a big difference in your experience as a runner. I have trained over 30 people for marathons around the world, and prove the above proposals. Do not think, just follow the program and watch with me for 6 weeks. 2) Women: every woman fears bigger thighs and "join up". 99.9% of females should be after a certainmass building program to increase the size of his feet. Body energy is somewhat limited, the more miles the body runs, the less physical energy is available for large muscle gains. If you are logging miles each week (15 +) will not build mass when caloric intake is increased. The consequent increase in size should be from your program, strength training, but the increase in feeding your appetite.
Do not think. Try these suggestions and e-mail me withYour experience. Happy Running!
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