Posts Tagged ‘strength training’
It doesn’t need to be said that to get powerful requires that you “Go long” when it comes to running. First, let’s recognize that a long run means different things to different people. Keep hydrated and guarantee you have a water bottle or shaker cup by your side at all points. An hour’s long run for someone is someone else’s every day run. The most important thing to keep in mind is that regular long runs (at a suitable individual level) build aerobic capacity, staying power, endurance and muscle strength.
Skip long runs and the very first thing you may notice that goes in your coaching arsenal is your strength. I know lots of marathon runners who only seem to stress about their long run when they’re in their key marathon coaching phase and seem to neglect it outside of this time. I am a firm believer in keeping your long run going all year long (inside reason) and to try to maintain a long run of 18 miles or over when not marathon training.
The body forgets extremely quickly the best way to “run long”. If you don’t maintain it, the task of knocking out a straightforward paced run forover 2 hours can become a genuine challenge. Outside of marathon coaching, if you do this you won’t feel the need to put those higher effort levels into the longer term but if you keep it in your list at an easy pace it will complement your harder, shorter sessions as you know your base aerobic fitness and endurance will not let you down when you are working on improving your threshold and VO2 Maximum.
Here’s a three step guide to great strength based long run sessions:
1 Acceleration run. Split the run into thirds and run the 1st third at a controlled, cushty pace. Pick up the pace in the second to a controlled speed (70 per cent); then finish the run off working hard.
2 Strength sandwich. This long run is in 3 parts. 1 Minutes at 70 percent effort. Then 30 minutes total time of interval efforts (for instance, 6x4mins) at quicker than 70 per cent. Then finish with 20 minutes tempo effort. With a 10mins warm up, this 90-minutes long run is a true strength sandwich.
3 Long run soars. Two miles steady (60 percent) “1 Mile surge (70 percent) “2 miles steady “repeated for the duration of the longer term.
So there you have it a quick look at when it comes to strength based run sessions, you have to go long. For maximum recover after a run use electrolyte replenishment powder or amino and electrolyte combo supplements right away after you’ve finished a run of this nature.
It’s possible to get your supplementation on demand through the new Core 150 protein shaker that is intended to hold 50 grams of powder in 3 separate internal compartments.
Use low carbohydrate supplementation if you like a protein shakes after a tiresome run.
