• FLORENCE MARATHON SERVICES
    FLORENCE MARATHON SERVICES
  • FLORENCE MARATHON SERVICES
    FLORENCE MARATHON SERVICES
  • FLORENCE MARATHON SERVICES
    FLORENCE MARATHON SERVICES
  • FLORENCE MARATHON SERVICES
    FLORENCE MARATHON SERVICES

Training

TECHNICAL STUDY SECTION

 

RUNNING TECHNIQUE

In practice: Running technique is one of the fundamentals for those who intend to participate in a marathon. Its effectiveness and worth can influence the outcome, as well as lowering the risk of accidents. This method is based on:

a) running without brakes, in other words bringing forward the center of gravity (observe very small children and notice if they run or walk first)

b) decreasing the impact with the ground as you run (the higher you raise your knee the greater the impact with the ground, the more likelihood of accidents)
c) relaxing while you run (the tenser you are, the more energy you waste)

Find out how to run on flat surfaces, uphill and downhill. Read the whole article.

Link to read the whole article

 

PLANNING AND PROGRAMMING

In practice: Planning would seem to be a word applicable to the actions of supermanagers, but it is important also for you, who are a super-runner (even though when you are just crossing the finishing line, maybe the winners have already had their shower and gone to lunch with their friends).

To plan means, first of all, to fix one's long- and medium-term objectives; therefore you should begin to train in order to reach your first objective, for instance in three months; then the next one, say for instance, in six months; and then the last one, for example, in ten or twelve months.

Read the whole article and find out how to program your training.

 

SUPER TRAINING 

In practice: The desire to train and participate in races is so strong that the runner sometimes believes she/he is a super human being. In fact, those who go in for super training run the risk of compromising the success of one or more races. Let's have a look at the signals that should make us realize that our body is in super training or that it is entering into a period of super training.

1. increased pulse rate in the morning (5-6 beats)

2. difficulty in reaching high levels of heartbeat during training

3. excessive loss of weight

4. loss of appetite

5. difficulty in recovering between one session of training and the next

6. excessive muscle pain

7. excessive muscle rigidity

8. tendency to feel depressed

9. anxiousness

10. irritability

Find out the causes and how to avoid the negative effect on your body. Read the whole article.

Link to read the whole article

 

THE DAY BEFORE THE MARATHON 

In practice: The day before the marathon you should run for about 30'-40' at an easy rhythm, without worrying too much about your pace. If your legs at the end feel deadened, the final spurts should be made at a quick pace in order to "unblock" them. In this case, the recovery between spurts should be made by running on the spot. On the other hand, if there's no trouble, spurts should be made at the usual race speed or even slightly faster. If the race is to take place in the afternoon, I suggest running for 20'-30' in the morning in order to prepare for the fast pace in the afternoon.

To find out more and learn how famous athletes train on the day before the race, read the whole article.

Link to read the whole article

 

HOW TO RUN THE MARATHON FAST 

In practice: During the period preceding the 12 weeks before the marathon, apart from general and specific strength, one tends to develop aerobic force, general resistance and, to a slightly lesser degree, specific resistance. During the last three months before the marathon, RRM (Recovery Rhythm for the Marathon) should be inserted once a week in order to favor the metabolism in one's organism of the small quantities of lactate produced by running the recovery phase at marathon speed; furthermore RRM increases the density of mitochondrion and consequently the capacity of the muscles to make use of oxygen. RRM varies from 1 to 7 kms., while the recovery part varies from 1 to 3 kms. The total number of kms of RRM summing the fast stretch and the marathon rhythm varies between 12 and 22-25 kms.

Find out how to set up training rhythms by looking at the example shown in the complete article.

Link to read the whole article