women's winter compression running tights Launceston 10 training program: Week 2

by: INGOR     2019-07-13
The first step is the longest.Promise to provide you with the right training plan, you will be lined up at the starting line on Sunday, June 16, and believe that not only will you complete these 10 km events, but you will enjoy the experience.This is a unique competition.It is located in Australia's coldest state in winter, so you need to learn to train in the dark and perform in the cold.We have developed a 9 week training program to help you achieve all of this.
Launceston athlete Kate peidley knows everything about our training under unique conditions.Kate has a long history in all distance competitions, from representing Australia for the 400 m race at the Jamaica World Youth Championship to last year in less than 35 minutesKate worked with us and brought you a 9-Weekly training program tailored to Launceston conditions.Whether you just want to reach the finish line or run for less than 45 minutes, these three projects will help you achieve the goal of Launceston 10.
Every week, we provide local advice and information to keep you trained throughout the winter.To keep you motivated, we will also introduce a local runner every week.On Sunday, April 21, Kate will host the examiner training course at Royal Parkxa0Nine o'clock A.
M.
Runners at all levels are welcome to join.Free t-Shirt for top 20 participants!For new runners like Stephanie, running in winter-especially in Australia's coldest state-makes the training of the 10 km-meter race even more fun.This week, we will start with Stephanie's own advice, focusing on training techniques in cold environments.
"Promise to meet someone to run," Stephanie Robinson said .".\ "There is no wimping out when someone is waiting.I look at my dog.My lab-No matter what happens, cross is always excited to run and never gets dizzy with a bit of cold!The problem with running in winter is that you have to make a certain sacrifice.
Are you willing to get frozen and miserable from the beginning so that the running will be comfortable most of the time, or would you rather wear a beautiful jacket and bake it at the beginning?Wear warm clothes, but don't be too warm.Unfortunately, you will be most comfortable if you start to get a little cold.Yes, it seems crazy to go out in a light jacket when the temperature is cold, but within a few minutes you will become warm and comfortable.
Wearing too much clothes at the beginning will make you sweaty and uncomfortable, so sacrifice comfort at the beginning for later performance.Two tips to help you resist the temptation of overwearing: keep your clothes warm on the heated towel rack before you wear it (especially your base)xa0Do some warmDo sports at home before you leave.In order to help prevent muscle strain, you have to do two or three minutes of moderate exercise indoors, such as walking on a treadmill, skipping rope, or doing several sets of stairs to warm up properly and then do stretching.
In winter, warming up and stretching your body can be a better option, as it is easier for you to stretch your body in a warm and comfortable environment rather than in a cold environment.Layering allows warm air from the body to act as an insulator.Lightweight synthetic clothing is ideal for distributing moisture from your skin.
However, wool is once again welcomed in mid-range formAnd light base.Wool has a natural odor-proof property, so no odor-proof is requiredMicrobial treatment provides excellent warmth.Other non-Moisture capture by synthetic materialsIf you sweat, your clothes get wet, causing discomfort and bruises.
Your middle part should be insulated while keeping moisture.Zoning technology is popular, which basically means making thicker insulation with different fabrics, such as wool, in specific places of the jacket, such as the core, under the arm and under the sleeve.You may need the third layer when running outside for a long time, such as lightweight, wind-proof, waterproofWaterproof, breathable jacket.
•-•-•-Thin long wool jumper•-•-Compression tights under shorts or loose pants.Conventional wisdom says that we lose up to 80% of our body temperature through our heads, which is why you should know that conventional wisdom is usually completely wrong.You won't lose more heat thanAnywhere else on the body, but you usually (hopefully) dress in most other places.
Wearing a hat can keep your ears and head warm and save energy by preventing body heat from coming out into the atmosphere.You will always apply sunscreen in the summer and our UV index is high and the same rule applies to winter.When running in the wind and rain, it is a good idea to wear glasses to protect your eyes.
You can also apply a layer of Vaseline to your face and lips to prevent wind and cold.To keep warm and water, your winter running shoes should have a minimum of mesh holes.Use sweat or waterproof socks.On our cold morning, watch out for the dark ice on the sidewalks and roads.
Your shoes will turn into skates at once.
Once you stop running, your core body temperature drops rapidly.In order to avoid the cold and even the body temperature is too low, change a wet dress --head to toe -As long as you can.Wear a dry hat on wet hair.Drink something hot-go to the coffee shop after running, change clothes in the bathroom, and then relax with hot chocolate, what a good reason.
On Sunday, June 16, it is possible for you to run (or walk) 10 km m in the rain or in the wind, so running around the clock will shape your character to cope with any situation.However, be preparedOn rainy days, the wind can make running too unpleasant, or a big Frost means your favorite running route is too ice.You can't compete with the experience of running outdoors, but bad running will only make you lose confidence and make no sense, so adjust or delay running or go to the treadmill.
Note: This is a walking running program designed to allow you to complete the injury on the 10 th Launceston for free.Technology has made it possible for us to expect results now.That's not how your body works.Don't try to do more even if you feel OK.On the other hand, if you find the program too laborious, just stick it out.
Don't feel pressured to continue faster than you.If needed, repeat for a few weeks and move on only if you feel you are ready.Always run easily at a comfortable enough speed so you can chat with your running partner.
: 5 min walk.
Stretch (see training tips below ).
1 minute running 10 minutes, 1 minute walk.It was cold after five minutes.Stretch.: Cross training 45-60 minutes (see cross training notes below ).: 5 min walk.Stretch.1 minute running 10 minutes, 1 minute walk.
It was cold after five minutes.
Stretch.
: Rest days (training instructions below ).: Cross training 45-: 5 min walk.Stretch.1 minute running 10 minutes, 1 minute walk.It was cold after five minutes.Stretch.: To break this hour, you need to run 6 minutes km before the end of nine weeks.
In order to complete the injury on the 10 th of Launceston for free, be sure to reach this speed slowly.Technology has made it possible for us to expect results now.That's not how your body works.Don't try to do more even if you feel OK.On the other hand, if you find the program too laborious, just stick it out.
Don't feel pressured to continue faster than you.If needed, repeat for a few weeks and move on only if you feel you are ready.Always run easily at a comfortable enough speed so you can chat with your running partner.
There will be hard meetings later!10 minutes walk/jogging warm up.Stretch (see training tips below ).30-Run for 45 minutes at a consistent and comfortable pace.At the end of the 5 minute walk cooling.Stretch.: Cross training 45-60 mins.10 minutes walk/jogging warm up.Stretch.Run for 35-45 minutes at a consistent and comfortable speed.
At the end of the 5 minute walk cooling.
Stretch.
: Cross training 45-10 minutes walk/jogging warm up.Stretch.Run for 30-45 minutes at a consistent and comfortable pace.At the end of the 5 minute walk cooling.Stretch.: This project is only suitable for experienced runners who already have a good running fitness level.
First of all, you need to be able to run kms below 4 minutes.Weightlifting is a good choice for cross-training.Recovery is to stop and walk before the next effort to get your heart and muscles back.
: Warm up for 20 minutes.
8x1 minute effort to recover 1 minute to 75%.Warm up in 5 minutes.Stretch.5 km runs just beyond the comfort level.Strength training.: Warm up for 15 minutes and the Hill meeting (8x45 seconds) cool and stretch for 15 minutes.Training skills.As our days get cooler, it's crucial to warm up and cool down.
Warm-up is a great way to convey a clear message to your body that you will become active.In this way, your heart and legs can be adjusted normally.Remind you to start with a brisk walk and then run easily for a few minutes or so.
Then enjoy some gentle stretching (never stretching cold muscles) and start your project.When you're done running, take a few minutes to cool down with a very slow run and a walk in the last few minutes of your workout.Stretch completed.Keep warmUps and downs and cooling can help reduce muscle pain and, in turn, improve your overall recovery process.
Many runners often see the same running damage, which is often avoided.The excessive tension of certain running muscles, especially the hips, causes the body to move in an inefficient mode, and injuries often occur due to this compensation.Find a stretch action that you like for your hamstring, hips and back.
Never stretch or grab the pain point.
Stretching should relax your muscles and your body can function the way it is running.Cross training refers to other wonderful exercises that become an important part of your project.Including swimming, cyclingRiding, hiking, Pilates, yoga, dog walking.
The beauty of cross training is that it helps to improve your fitness level while keeping you running --Rest your muscles.In cool conditions, an easy trap to fall into is to forget to replenish water.Even in cold weather, we sweat with water, lubricate joints, tendons, and ligaments, and efficiently deliver blood to the main organs.
Dehydration can cause your blood volume to drop, which reduces your body's ability to pass calories and forces your heart to beat faster, making it difficult for your body to meet aerobic needs.Don't wait until you are thirsty.Drink early and oftenevery day.If you do not take the time to do the proper R & R, your body will not be able to adapt to the stress of training --You won't be stronger or faster.If you ignore recovery, you will begin to lose strength and speed.
You can easily get carried away by the wonderful feeling of new fitness-but if you don't take a break, you'll fall into a terrible black hole called overtraining
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