The basic means of uniform (or evenly accelerated) running.

Beginners mostly use uniform running, runners with at least 4-5 years of experience can switch on in the second half of the race 2-3 accelerations from 1 to 2 km in length or run the last third of the distance at a speed close to the maximum.

Running loads for beginners:.

Weekly volume - no more than 15 km.

Running loads of aerobic orientation, below the threshold of anaerobic metabolism.

Pulsed mode when running in people under 60 years - 120-130 beats / min, over 60 years old, as well as weakened and suffered a heart attack - 120 beats / min.

The maximum allowable pulse for running is calculated according to the Hollman formula: 180 minus the age in years, for example, for a 50-year-old age it is 130 bpm: 180 - 50 = 130.

The criterion of adequacy of loads in running is nasal breathing: the load is adequate if during running, breathing is nasal; Inadequate if there is a need during the run to connect mouth breathing.

Absolute speed is not practical, so do not try to increase it. The main thing is to observe the principle of "running lightly". Speed ??should increase naturally, as training increases, involuntarily and imperceptibly for the runner himself.

A reliable criterion for estimating the total amount of training load for a week or a month cycle of training and the degree of recovery of the body is the daily calculation of the pulse in the morning after sleep in the prone position.

If the pulse rate increases by more than 2 beats / min, this indicates a beginning of overwork. The adequacy of running loads can be judged from the data of an orthostatic test. If the pulse difference in the vertical and horizontal position is not more than 10 12 beats / min, - the load is adequate; 16-18 beats / min - state is satisfactory after the transferred loads, more than 20 beats / min - overfatigue, the load should be reduced.

sportzal. com.

Keywords:.