Special Programme beginner to resume running during holidays

Special Programme beginner to resume running during holidays

  August is your vacation time? And you want to get you to the sport? Our sports coach, Yakisan Cagdas, has concocted a progressive program in four weeks to regain fitness and endurance before attacking September.

  The purpose of this program is simple: allow you, after a month, you can run 30 minutes non-stop. So follow the advice of our coach.

The good stroke position

  The head should be straight, neck relaxed. The bust also remains straight, slightly tilted forward. Arms and legs are working at the same rate but in opposition to balance the body. The pool is ideally slightly retroverted (back slightly rounded in the lower back by contraction of the gluteal muscles), which allows mounting above the thigh and increase stride. In theory, the thigh should form an angle of 45 ° with the vertical. This angle allows better cushioning the impact, saving up to 50% of the energy expended. Foot position is the most important. The reception takes place on the front of the heel and then place the plant. Avoid especially, feet that arise suddenly, without bearing (source of tendon and joint injuries).

Where to run?

The ideal ground is stable, furniture, no hole to avoid the risk of ankle sprains. Sand, too soft, quickly tiring and tarmac, very hard, accentuates the impacts and muscle and joint tension.

The right equipment

For your shorts and T-shirts, adopt breathable fabrics and avoid windbreaker that block sweating. Then the shoes are the most important. It is essential to choose his running shoes based on its attack on foot. There are three categories: pronators (in this case your sole is worn on the inside), universal (uniform wear) or supinators (wear outside of the shoe). Supinators are the most rare and only account for 1% of the population .. To find out, visit a specialty store. A counselor specially trained for this purpose, you reply.

The program will run for 30 minutes non-stop after four weeks

(The sessions described below should be spaced 48 hours)

Week 1 (15mn cumulatively)

Session 1: 30 x 30s race. Intermediate Recovery: walking 10 to 20s.

Session 2: 7 x stroke 2mn. Walking 30s recovery.

Week 2 (15mn on aggregate)

Session 1: 30 x 30s race. Recovery 10 to 20s walking.

Session 2: 9 x 2 min walk through Recovery 30s.

Week 3 (20mn on aggregate)

Session 1: 4 x 5 minutes. Recovery 2 min walk.

Session 2: 12 x 2 minutes. Walking 30s recovery.

Week 4 (25mn on aggregate)

Session 1: 1 x 10 minutes of racing. Recovery 5mn walk. Then mixed race: 2 x stroke + 2mn 5mn walk.

Session 2: Mixed Race: 15 minutes + 5 minutes walk. 5 x 2 minutes and then race with intermediate resting 30s.

Week 5 you will be able to run 30 minutes non stop.

Tagged : Special Programme beginner to resume running during holidays, Special Programme, beginner, to resume running, during holidays, The good stroke position ,The right equipment.