b***i
发帖数: 10018 | 1 By Terrence Mahon
The holiday season is a busy time filled with many added events –
from trips to the shopping mall, last-minute runs to the grocery store
for that missing cooking ingredient, as well as travel by car, train
or plane to visit relatives. Running at this time often gets mixed
into the shuffle. In order to stay on top of your fitness over the
next few weeks it is best to take a moment to get your calendar
organized.
The best thing to start with is to assume that your training is not
going to be 100% and that is ok. It is even best to say that you don’
t want your fitness routine to stay on the normal routine. Many times
when you try to stick with your normal training load while adding in all
of the holiday juggling you end getting sick or injured due to too much
stress. However, if you’re a fitness junkie like me than you won’t
want to get too far away from your training. So what is the best plan of
attack as you look at your schedule over the next few weeks and try
to piece it all together without pulling your hair out? Here are a few
suggestions that may help.
1. Add in an extra off day each week for the next two to three weeks.
I usually write in both Christmas and New Year’s Day as added recovery
days. This way if you get in a run it is bonus and if you don’t you
didn’t miss anything.
2. Shorten the length of your long runs by 20-25% of their normal
distance. I think it is important to not do anything at this time of
year that will make you run down. Long runs are one of the big ones when
it comes to creating overall fatigue. Since recovery is the key to
training success take a little off of your long workouts to make sure
you still have your legs under you for the next training session.
3. Hit the roads or trails for your interval workouts. It is fairly
time efficient to head out the door and go for a run. However,
workouts and long runs take a long time to complete. If you have a GPS
watch then you can track your distance and pace easily when doing
workouts out on the nearby roads or trails. If not, then this is a great
time to do a fartlek run and run for time instead of distance.
4. Combine tempo runs into long runs. Since both tempo runs and
long runs are about building up your aerobic engine you can get both
done in the same session this month. If your normal long run is an
easy 15 miles then try cutting it back to 12 miles but adding in a tempo
effort in the middle. This run would start with 4-5 miles at an easy
pace, then increase the pace up to tempo effort for the next 5-7 miles
and finish it off with an easy warm down of 2-3 miles. By doing this
workout you will keep up both your aerobic endurance and your
sustained tempo efforts.
5. Spice up your short intervals or long sprints by adding them
into a regular endurance run. Once you have gone a few miles start to
add in some sprints in the run. Start with some short 10-15 second
bursts where you increase your turnover as you build up towards top
speed. Follow these sprints with 1 to 3 minutes of easy jogging in
between. Vary the terrain on which you do the sprints so that you
include flats, uphills and even slight downhill sections. Not only
will these runs help to maintain your speed but they will help you to
shift gears in races by learning to increase the pace or effort on the
various sections of a course.
6. Take the time to stretch. Don’t forget that stretching after your
run is the best way to avoid injuries. Cut your run short by 5
minutes if necessary so that you have time to get it done. It is
better to run a little less and stay loose than to not stretch at all.
7. Stay hydrated. Cold winter days make it hard to get in enough
fluids. Add in the hot, dry air inside and you are sure to dry up
quickly. Keep your muscles feeling good by paying extra special
attention to hydration over the holidays. I hear it goes a long way to
cure a hangover as well. | S*********g
发帖数: 7653 | 2 graduate students no holiday,haha:) | R*****J
发帖数: 124 | 3 我老板的原话，怎么传到你那儿去了？
【在 S*********g 的大作中提到】
: graduate students no holiday,haha:)
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