Running Tips – What You Need to Know About Running Programs, Training,
The best athletes nowadays appear to engage in more challenging programs than athletes of prior generations. Seasons keep being extended and records are frequently broken. The same can be said about student-athletes and their programs.
Therefore, an athlete at the school and college level must always watch their physical condition and do what it takes to sustain the best physical standards. If you fall into this category, then you are already aware that you must train a lot to keep that level of fitness. This is especially true during the off-season since you have to be well- prepared when training camp starts before the season begins.
When it comes to physical fitness, there are various things you need to maintain, and their importance depends based on what sport you participate in along with what position you play. Nonetheless, speed and agility training is a workout that is beneficial for nearly all sports such as football, soccer, and basketball.
Strength and conditioning training results in improved stamina and aerobic capacity, while speed and agility equip an athlete with a rapid pace and the capability to explode past an opponent. Speed and agility training enhances an athlete’s coordination, speed, balance, and durability by improving different muscle groups.
Depending on the sport, you play, and requirements, book between 2-3 speed and agility workouts each week where the aim is on acceleration and body positioning.
The speed part
Rapid acceleration and improved stride length play integral parts improving the speed of an athlete, so the aim on exercises should be fast speed brief sprints with repetitions and a longer resting period between sets. While shorter resting periods do improve stamina, it works against enhancing your speed.
Sprints should be between 30-100 meters with repetitions of 4-10 sprints. To improve speed and stride length, try high knee kicks, resisted running and glute kickers.
The agility part
The main objective of agility training is to let an athlete quickly alter directions without losing speed, balance, or control. This training also results in better reaction time and enhances flexibility to reduce the chance of injury.
To stay away from exercises where an athlete can guess the next move and nullify the benefit of the agility exercise, the workout leader should give random directional commands during the session to imitate competition play. Agility drills involve things like Shuttle Runs using side-to-side and forward-backward runs, Dot Runs are superb if you participate in racket sports and Speed Ladder drills use equipment to improve knee and ankle stability.
Speed and agility training is worth the effort no matter what position you play or what sport you participate in. Moreover, speed and agility training is one method of maintaining excellent fitness levels during the off-season and reducing the risk of injury when more intense training begins.
How To Avoid Falling While Running
There are several reasons that a runner may fall during a run. Here are a few of them and how you can prevent falling.
Make sure that you are paying attention to where you are running. This is usually the biggest reason for falls (and mine). The pavement is smooth and then all at once there’s a bump sticking up that you don’t see. You trip on it – and down you go. This can also happen with tree roots, broken pavement, debris in the road, etc. So, make sure that you are watching the road about 20 feet ahead of you at all times. Don’t just keep watching your feet while you run. You’ll miss what’s coming up – plus it’s bad running form.
Also watch when the roads are wet. If it’s been hot and then rained, the pavement will be slicker than usual. Wet leaves are also extremely slick and can cause you to slip.
Watch out running on downhills. Many runners pick up so much speed when they are running down hills, that they sometimes lose control and can go for a tumble. You can avoid this by watching out on the downhills that you keep you keep your speed under control and this will also help you with your footing.
This sounds simple – but it can happen. Runners trip over their own shoe strings. Make sure that when you start out on your runs that your shoes are tightly tied.
Another thing that can help is to double knot your shoelaces. I do this trick and it meets a two-fold purpose. It keeps the shoes tied, plus the double knot will keep your shoes from loosening up and getting uncomfortable (or even not as supportive).
Sometimes falls on the road happen. But, hopefully following these tips will keep you upright on your runs.
How To Definitely Improve Your Athletic Performance
If you are a bike rider, distance runner, lap swimmer, or an athlete in any sport that requires fitness then realizing how to apply pacing data is crucial to the perfection of your tempo and performance. A GPS heart rate monitor in combination with other measurement devices, like watts meters and speed and cadence sensors for bicyclists, provides you an ample variety of measurements to use.
In the end, it is all about locating your lactic acid limit about tempo, distance, and time. Churn out too much lactic acid in the muscle fibers too early on and you can’t keep the speed, so knowing exactly where your body can operate for long periods without making too much lactic acid is a good tool to grow velocity.
Measuring Lactate Threshold
While not many individuals possess the measurement equipment to compute their authentic lactate threshold, there are methods that provide close approximations. Using an all-out 30 minute exercise period in the sport of your selection is one way to calculate this.
This trial is only recommended to well-trained athletes and ought to not be pursued by somebody who has not put in sizeable conditioning and miles. The purpose is to scrutinize your heart beats per minute while working out at the highest feasible level of exertion. Your arithmetic mean heartbeats per minute for the period of the last 20 minutes ought to be close to your lactic threshold.
The 30 Minute Measurement For Measuring Lactic Threshold
You can complete this trial by running, bicycling, swimming or participating in an alternative aerobic event that can be kept up for a 30 minute period. You will need to have a heart rate monitor and a method to access the measurements. For the most part heart rate monitors with the capacity to transmit the measurements to a PC should do – Garmin, Polar and a lot of-of the other sophisticated monitors figure out a lot of this routinely.
To get underway warm up for 15 minutes for the reason that this is a max speed exertion. Go at a moderate pace for the opening 10 minutes.
For the duration of the final 20 minutes where you are at greatest sustained speed write down your heart rate and determine arithmetic mean heart rate for the 20-minute phase. This arithmetic mean heart rate is your constant heart rate at your Lactic Threshold. Most good watches automatically calculate this.
Making Use of the measurements to advance Athletic Performance
Through continued base exercise and the utilization of training days at 95% to 105% of your Lactic Threshold heart beats per minute you can build up your capacity to maintain longer and more difficult efforts. Twice a week do a 20 to 30 minute greatest output or you can pursue shorter durations of 5 minutes on and 5 minutes off with numerous repetitions.
Over time you ought to begin to see change for the better in your capacity to perform at an advanced heart rate and to recuperate more rapidly.
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
