Rest is another part of training: without adequate rest, we can injure ourselves and we will never assimilate training or give us time to regain strength for a new session. Putting two days of rest a week interspersed is the best idea and always a minimum one day of rest after a competition.
The smooth continuous run is the basis of the background training: with it the low impact resistance is worked, accustoming the body to use fats as the main energy substrate, the size of the heart is increased and therefore the pulsations are reduced, it is created greater muscular capillarization and adapts to muscles, tendons, and cartilage at prolonged effort.
The short series and repetitions will make us faster: with them, we will promote aerobic power, those moments of the race in which we need to squeeze and that the body responds to us. With these series, the body learns to recycle the lactate so that it does not tire us and can use it as a new form of energy.
Changes in rhythm or fartlek: in the words of a coach it would be the work of the continuous method of variable intensity, that is, to make long-term departures but varying the rhythm according to time intervals to generate fatigue peaks and subsequent recoveries when the rhythm slows down. With this, the recovery capacity is worked during the race.
Varied is better: never use the same route, nor the same training partners. The body adapts to everything and in the end, it enters a monotony that does not make us move forward.
Stretching is necessary: perform dynamic stretching before and after workouts. Before to warm the muscles and avoid injuries and then to facilitate the recovery of the muscle and avoid that after many minutes of repeated exercise the muscle is limited to the tension of the work and appear muscle contractures or imbalances.
The career technique is essential: performing the gesture of the race badly leads to a safe injury. In addition, a good career technique is an energy efficiency that translates into the same effort but with less energy expenditure, and this, after all, is to run more and better.
Abdominal and lumbar to run better: these muscle groups are what keep us in a correct erect posture. In the race, keeping the trunk straight and without oscillations improves the technique, prevents injuries and saves energy. Finishing the workout with abdominal and lumbar exercises is a good idea.
The force also serves us, and here the term force is not synonymous with great muscular development, we mean to exercise basic strength toning the muscles involved in the race (quadriceps, hamstrings, and calves) and improve running technique, is they will protect knees and ankles and that spark of energy will be gained that makes us faster.
Cross-training will make you move forward: not only does the runner live by running. Bicycle, swimming, hiking … there are multiple activities that serve to train and at the same time put a point of fun and variety. It is advisable to get a day or two of cross-training every two weeks, but at a moderate intensity to avoid injuries when doing an unusual activity.