Tips and training plan for running
by Scenit Nutrition on Dec 27, 2022
Running is one of the sports or modalities of physical activity that attracts the most public. Every weekend, long-distance and medium-distance athletic events are organized in numerous cities and towns in Spain, in which thousands of runners participate. They conscientiously prepare for it throughout the week through specific running training sessions that are combined with a good rest, a healthy diet and correct equipment.
We show you some keys on how to prepare to run and what steps you have to follow to become a good runner . This sport is very addictive, and many people who try it become a true lover of athletics. We show you why this happens.
How should a good runner be?
Running forces you to be in good physical shape and to develop a lot of patience, discipline and perseverance . Athletics, like any other sport, rewards people who focus on the final goal and do not abandon it.
Hard work, experience and consistency are the recipes for becoming a better runner. To achieve this purpose, you have to prepare training sessions in advance , take a few minutes to warm up and finish training with stretching to avoid injuries.
As the training time progresses, the running technique also improves. In the physical section, it is important to develop good aerobic capacity , since it is what will allow resistance exercises to be carried out. In this sense, it is common to talk about heart rate, VO2 maximum calculation, race rhythms and other parameters that indicate how much progress is being made.
Beyond the physical parameters, another very important aspect is mental capacity . Progress in running is not achieved immediately, without it can take weeks, months and even years. It is vital to work on the mental issue, have the capacity for sacrifice and even enjoy suffering , begin to appreciate that the desired objectives involve a lot of effort.
Finally, a good runner is also supportive. Running is a sport with a strong social and group component. Many popular races are charitable, athletics clubs abound in towns and cities, and going out to train with friends is an ideal formula for improving results.
Create a training plan for running
One of the key points to be a good runner is to adapt the training to the type of goal to be achieved . It is essential that this plan be flexible enough to include incidents or changes due to overtraining, injuries, or circumstances that temporarily paralyze or prevent further training. A good running training plan is structured in several steps.
Achievable goals that keep you motivated
The distance to travel or the time stamp is not so important, that will come, as it is to select events or races that keep you wanting to continue advancing. Once that general objective is selected, it is when you have to determine the training time.
It is also very relevant to know how prepared you are for that test , if you are a novice, intermediate or advanced runner. For a 10K race, a 12-week training plan , if you already have some experience, can offer very good results.
Select well the type and rhythms of training
When you keep in mind the ultimate goal and the time available to arrive well prepared, it is possible to establish well-designed training plans , with specific weekly mileage, speed training, series, rest days and cross training.
Keeping the training varied will accelerate the results and will introduce modifications in the sports practice, which makes the preparation more enjoyable. These varied dynamics include sessions of spinning , swimming and even work on balance and running technique.
Flexibility and adaptability
Although at first the running training plan has to be well established, in that calendar there must be room for incidents. It's okay if one day you don't have time to run . In addition, you can change the usual training schedule as long as you also adapt the diet and preparation.
Finally, a fundamental aspect in the preparatory sessions before a test or in the attempt to beat records is to evaluate the plan as it is being executed . If you test your physical parameters and you are not achieving your objectives, you can introduce small modifications that will help you not to lose interest in continuing to run. The ultimate goal is not abandoned.
Tips to complement your training
Together with a good training plan where running and muscle toning sessions are well established, rest periods and a balanced diet, there are some supplements for runners that will offer positive results in the activation of the organism, its rehydration or recovery. after intense effort.
We show you several of these dietary and nutritional supplements that are of great help, but remember, these are not substitute agents, since a healthy and balanced diet is essential in achieving goals.
BCAA, before and after training
BCAAs stand for Branched Chain Amino Acids . In Spanish it is branched chain amino acids . Specifically there are three: valine, leucine and isoleucine and their function is to participate in muscle reconstruction, delay the onset of fatigue in training and prevent loss of muscle mass.
The dose of these supplements depends largely on the manufacturer, but the usual thing is to take between two and ten grams daily in a single dose or divided half an hour before and after training.
BCAA from Scenit Nutrition indicates that strength athletes can also take it, but in this case the intake is after training and before going to bed.
Isotonic drinks to recover lost ions
Another of those essential supplements are isotonic drinks. With them , the athlete replaces the minerals and ions lost during training , as well as sugars. It can be taken after training or even during it , as its effect is immediate.
However, they are more recommended when the sessions are long-lasting, lasting more than an hour. When the workouts are shorter they are especially useful on hot days, due to the loss of fluids due to perspiration. Best Isotonic affects its method of use in this circumstance, taking it during and after exercise.
Whey protein , whey protein
Another very popular supplement among runners today is the so-called whey protein or whey protein, especially among those who undergo very intense sessions . However, like other products, its intake does not imply abandoning a healthy diet.
Whey protein are proteins that rapidly facilitate muscle recovery due to their immediate absorption into the blood . These are formulas with high biological value that provide all the essential amino acids.
At Scenit Nutrition, Tantor Whey Protein is also reinforced with taurine and creatine, to activate muscle reconstitution. Runners usually take it after training, but here there is more freedom as long as the manufacturer's recommendations are followed.
Tips for before running that will help you
After all this very useful information to prepare the training, it is time to start the sessions. Whether you are a novice runner or a running expert, if you do not take these tips into account before running , your session will not be as effective, moving away from the final goal.
Positive mindset, break the ice to play sports
A good attitude is key to face the objectives that you want to achieve. It is very possible that not every day you feel like going for a run, but you have to be mentalized for it, because as you train you will notice benefits at the body level and better sensations . Enjoy the effort to move forward in the process.
be well equipped
Good running shoes are not going to make you go from running a kilometer in 5'30” to just 5', but they can prevent you from getting injured and your sensations in the race are positive. Choose the shoes that best suit your physiognomy and your running style, as well as the surface on which you train, and complete your purchases with comfortable, breathable clothing suitable for the weather . Also, don't forget accessories like a cap, neck warmers if it's cold, or bracelets for your phone and keys.
Do not exercise in the central hours of the day
The best time to go for a run is first thing in the morning, until 11 a.m., or already in the afternoon, after 8 a.m. , especially in summer, when temperatures rise above 30 °C. Even in those time slots it is also advisable to hydrate well and use sun protection.
Warm up and final stretches
Running sessions always begin with a warm-up period that allows the body to enter the environment . This must be established in the training plan and consists of getting into tone to start the session activated.
After the running warm-up, which includes exercises before running, comes the central part of the training and after that it is important to end the race with gentle stretching to relax the muscles . This translates into a lower possibility of suffering from shoelaces and avoiding injuries.
Running training is similar, in general terms, to any other sport practice. You have to set goals that are achievable, design plans that allow you to reach those goals and move towards the goals by also working on the mental aspect.