Kõndimine vs jooksmine

Kaks märksõna

1) Põhja ladumine (aeroobse baasi arendamine ehk pikad madala pulsiga jooksud). Madal pulss ei tähenda siin kõnni pulssi vaid umbestäpselt 65-75% maksimumist, seega võid võtta piiriks omale näiteks 150bpm ja hoida pulssi sellest pisut allpool. Ühtlase pulsiga treeningu puhul on huvitav nähtus see, et enesetunne läheb sama pulsiga kergemaks, kiirused lähevad suuremaks ja liigesed, lihased harjuvad tööd tegema. Piisava põhja olemasolul on võimalik juba hakata kiirusi sisse tooma.

2) Intervallid. Erineva intensiivsuse, pikkuse ja kestvusega kiiremad lõigud. Nagu AlanBStard ütles, siit tuleb areng. Ei maksa esialgu rohkem kui 1-2x nädalas, kui baas on parem, võid 2x nädalas väga intensiivset trenni teha. Väike hoiatus ka, intensiivsusi pole vaja kokkuvõtvalt rohkem kui 10-15min trenni kohta, ülejäänu on jällegi madala pulsiga töö.

Soojendus-kiirendused-taastumised-lõdvestus.

Võid lisaks madala pulsiga jooksmisele teha ka jooksuharjutusi (põlvetõsted, sääretõsted, pöiajooksud, sammhüpped jne.) lihastoonuse tõstmiseks.

Ja mina madala pulsiga ei arenenud absoluutselt, polnud jõudu, tervist, vastupidavust ega midagi muud, ainult tuim nühkimine. Nii kui intensiivse spordiga tegelema hakkasin, hakkas kõik mühinal arenema.

Mulle tundus ka nii ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″>

See tark onu oli ROtter ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″> Usun, et ta teab, mida räägib, samas just järgmise postiga… ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″>

Muide, mul on sõbranna, kellel polnud probleem jooksmist alustades ära joosta 60minutiga 10km – seda koledal alkoholijärgsel päeval. Kevadel käis minuga esimest korda jooksmas – sügiseks olid tugevad põlvevalud. Kui mina sörgin praegu probleemivabalt tunnikese-kaks, siis tema oma põlvevaluga siiani seda teha ei saa. Peale 10min kooleb põlvevaluga. Ja tegelane on umbes 165cm pikk, kaaluga 50kg. Eks seal madalal pulsil ole alguse juures ka see oluline, et tempo pole väga tugev, järelikult ei mängi rolli nii suur põrutus?

Mina ise treenin aeroobset kaks korda nädalas umbes – kaks kõrge, kaks madala pulsisagedusega. Mõlemad proovin kestvusega sinna tunni kanti laduda – sest mul pole probleemi joosta pulsiga 170 ja samal ajal juttu puhuda. Kiirus hakkas tõesti arenema alles teise kõrgepulsilise trenni lisades. Aga antud juhul ei ole ju muud eesmärki kui tervisliku seisundi parandamine ja ehk ka kerge kaalukaotus?

Aga vot nüüd lähen ja teengi ühe tuimalt nühkiva madalapulsilise trenni basseinis. plätudega. ” srcset=”/uploads/emoticons/wink@2x.png 2x” width=”20″ height=”20″>

Põlvevalude põhjuseid on mitmeid -nõrgad reie nelipealihased, vale jooksutehnika, mittesobilikud jalanõud, inimese anatoomilised iseärasused, liigesekõhre kulumus.

ma ei tahaks küll tarka mängida aga Hal Higdons kes on ajakirja Runners Worldsi asutaja ja isegi maratoni ajaga 2.08 jooksnud on kirjutanud et paras jooksutempo on selline et sa saad vabalt rääkida ja tema on ka öelndud et treeningul peaks vähemalt 10 minta miilile aeglasemalt jooksma kui võistlus tempos, nt. võistlusel jooksed 9 minta miilile siis treeningul jooksed 19 minutiga, et vältida vigastusi ja ületreenitust.

Üldjuhul tema ei soovitanud algajale intervalle kui ka faltrekki, jutt käib muidugi poolmaratoni kui ka maratoni treeningkavast.

Muidugi sprindid on head arendavad kiirust, lihaseid kui ka kopsu mahtu ja südame võimsust.

Eks Mr. Rotter vaidleb nüüd vastu aga no jah mis mina ka tean, mina treenin selle järgi mida ma loen ja kui saan valesti aru siis treenin ka valesti ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″> . Nagu kunagi gymis öeldi ma olen Unikaalne ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″>

ma ei tahaks küll tarka mängida aga Hal Higdons kes on ajakirja Runners Worldsi asutaja ja isegi maratoni ajaga 2.08 jooksnud on kirjutanud et paras jooksutempo on selline et sa saad vabalt rääkida ja tema on ka öelndud et treeningul peaks vähemalt 10 minta miilile aeglasemalt jooksma kui võistlus tempos, nt. võistlusel jooksed 9 minta miilile siis treeningul jooksed 19 minutiga, et vältida vigastusi ja ületreenitust.

Üldjuhul tema ei soovitanud algajale intervalle kui ka faltrekki, jutt käib muidugi poolmaratoni kui ka maratoni treeningkavast.

Muidugi sprindid on head arendavad kiirust, lihaseid kui ka kopsu mahtu ja südame võimsust.

Eks Mr. Rotter vaidleb nüüd vastu aga no jah mis mina ka tean, mina treenin selle järgi mida ma loen ja kui saan valesti aru siis treenin ka valesti ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″> . Nagu kunagi gymis öeldi ma olen Unikaalne ” srcset=”/uploads/emoticons/wink@2x.png 2x” width=”20″ height=”20″>

Mina ei mäleta küll, et koolis võimlemistunnis oleksime esialgu ainult pool aastat kõndinud ja siis sörgiga alustanud. Samuti ei õpetatud niimoodi tunni läbiviimist mulle instituudis.

Järelikult olid ebakompetentsed õpetajad ja õppejõud. ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″>

OK! Lähen küsin kooliraha tagasi.

Mina ei mäleta küll, et koolis võimlemistunnis oleksime esialgu ainult pool aastat kõndinud ja siis sörgiga alustanud. Samuti ei õpetatud niimoodi tunni läbiviimist mulle instituudis.

Järelikult olid ebakompetentsed õpetajad ja õppejõud. ” srcset=”/uploads/emoticons/tongue@2x.png 2x” width=”20″ height=”20″>

OK! Lähen küsin kooliraha tagasi.

http://www.halhigdon.com/marathon/Mar00novice.htm

Hal Higdon’s

MARATHON

TRAINING GUIDE

Hal Higdon’s

MARATHON

TRAINING GUIDE

Novice Program

Hit the button for the full Novice 1 Training Schedule

Hit the button for the full Novice 2 Training Schedule

PEOPLE DIFFER GREATLY IN ABILITY, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.

This program consists of several different increments:

Long Runs: The key to the program is the long run on weekends, which builds from 6 miles in Week 1 to 20 miles in the climactic Week 15. (After that, you taper to get ready for the marathon.) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a “stepback” week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.

Run Slow: Normally I recommend that runners do their long runs anywhere from 45 to 90 seconds per mile slower than their marathon pace. The problem with offering this advice to novice runners, however, is that you probably don’t know what your marathon pace is, because you’ve never run a marathon before! Don’t worry. Simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. However, if you find yourself finishing at a pace significantly slower than your pace in the first few miles, you probably need to start much slower, or include regular walking breaks. It’s better to run too slow during these long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn’t matter.

Walking Breaks: That includes walking breaks. Walking is a perfectly acceptable strategy in trying to finish a marathon. It works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, in the CARA Marathon Training Class, we teach runners to walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you’ll be less likely to block those behind. It’s a good idea to follow this strategy in training as well. Our class that trains on the lakefront finds water fountains (also known as “bubblers”) every mile, or more often. We teach them to stop frequently to drink. Our classes that train elsewhere in the suburbs don’t always have easy access to fluids, but we teach them to wear a water belt and also stop frequently to drink. You will lose less time walking than you think. I once ran a 2:29 marathon, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the 1975 Boston Marathon. Walking gives your body a chance to rest, and you’ll be able to continue running more comfortably. It’s best to walk when you want to, not when your (fatigued) body forces you too.

Cross-Training: Sundays in this training program are devoted to cross-training. What is cross-training? It is any other form of aerobic exercise that allows you to use slightly different muscles while resting (usually) after your long run. In this program, we run long on Saturdays and cross-train on Sundays, although it certainly is possible to reverse that order. The best cross-training exercises are swimming, cycling or even walking. What about sports such as tennis or basketball? Activities requiring sideways movements are not always a good choice. Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. One tip: You don’t have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Sunday will help you recover after your Saturday long runs.

Midweek Training: Training during the week also should be done at a comparatively easy pace. As the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you’ll see that you run roughly the same mileage during the week as you do during long runs on the weekends. Midweek workouts on Wednesdays build from 3 to 10 miles. (I call these my Sorta-Long Runs.) There are similar slight advances on Tuesdays and Thursdays. The program is built on the concept that you do more toward the end than at the start. That sounds logical, doesn’t it? Believe me–as tens of thousands of marathoners using this schedule have proved–it works.

Rest: Despite my listing it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can’t run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you’re constantly fatigued, you will fail to reach your potential. This is why I include two days of rest each week for novice runners. If you need to take more rest days–because of a cold or a late night at the office or a sick child–do so. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford–and may benefit from–extra rest.

InterActive Training: If you would like more help with your marathon training, sign up for my InterActive Training, and I will send you emails daily telling you how to train. The daily emails include even more tips than are available here on my website plus you can log your training and use other features. To learn more about your InterActive Training options, click here.

Here are your Novice training schedules. The below chart tells you what to do for each day for the 18 weeks leading to the marathon. Click on the week numbers on the left side of the chart to be taken to the weekly schedules with detailed instructions.

…

Kui inimesele on antud võime joosta siis jooksmine on ka naturaalne asi mida teha.Loomulikult füüsiliselt mandunud inimene ei tohiks kohe hirmsasti jooksma hakkata.

Tippsport on hoopis midagi muud ning seal on vigastuste oht väga suur.

Vaadata tuleks pigem tervisesportlasi kellest mõni on terve elu jooksmisega tegelenud ning kõrges eas omavad ikka veel laitmatult head tervist.

Anaeroobset ja aeroobset vastupidavust ei saa võrrelda. Kaks täiesti erinevat omadust. Ja see, et sul on ntx jalgrattaga kõva aeroobne põhi all, see ei tähenda, et sa ikka joosta jõuaksid. Üpriski kindel on, et kui arendad anaeroobset vastupidavust, siis sul areneb ka mingil määral aeroobne vastupidavust.