TRAINING smart is more important than training long and hard when you are looking to build a strong base for endurance racing like the 11.3kilometre Nail Can Hill run event.
Training the right amount at the right intensity is like to walk on a tightrope.
It is not easy to know when to back off and when to go for it.
Having a qualified, good coach who can read you well is one way to walk the tightrope.
Another is to keep a diary and look back over it regularly to find patterns of when you went too far over the edge or finding what worked best for you.
Often, we all get carried away when training is going well. We feel like we are getting faster, fitter and stronger than ever before. Therefore, we want push our body more, ignoring the consequences of over-training.
There is a time and a place for practising longer distances and raising the intensity of our training.
However we need to surround our training with plenty of rest to be able to perform the long distance and high intensity together on race day.
Training over distance is great if done at low intensity. As well, short distance training at a very high intensity (interval training sessions) is beneficial.
Do not try to combine the two until race day otherwise this can result in fatigue and injury. Do not rush in to increase volume and intensity of your runs. You must have confidence in letting the body adapt gradually and deliver on race day.
Running Nail Can Hill is not about speed or distance, it is about holding a good form over the challenging course which varies from flat to hilly to undulating to down hill sections.
Practising good form will make you a more efficient runner therefore a faster runner.
Quality off-road run sessions practiced with good form will reinforce your awareness of keeping good technique and efficiency despite the difficulty of the terrain. In doing short course simulation sessions, also called Fartlek sessions, try to feel good and comfortable on steep uphills as well as on downhill sections and not worry about speed.
Quality sessions such as short interval training, long runs at low intensity and Fartlek over undulating courses, will keep your body adapting gradually in a forward momentum, as opposed to over-training driven by your natural enthusiasm to push your body more.
Next week we will look at the skills of Fartlek training over undulating courses.
This story Administrator ready to work first appeared on 苏州美甲美睫培训学校.