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We started, got together, got on and the important bit is we had a great run.
We had runners come together at different levels, which was all supposed to happen, and as good old ambassadors should do we dealt with everybody at their level. This first run was really to get to know each other and see where everybody was at. Time was used up effectively and with loads of practical info provided.
The key takeaways from yesterday are
1 km warm-up jog
5 min stretching
5 min running school – 6 x 100 flight runs ( with the highest speed in the middle)
4km steady run in various speed-groups (under 5’s, 5-5.30’s, 5:30-6’s and above 6’min speed categories)
We only stretch warm muscles. Before stretching we always have to have a small jog. Stretching cold muscles is injury-prone!
Stretching can be static, or dynamic! Gabor chose the static stretching which meant to hold a stretching pose for 20 seconds.
To get the blood flow going
Improve the running coordination
A few words about steady speed
To increase endurance, run steadily longer distance at a low pulse rate
On average a woman’s pulse rate is slightly higher than a man’s
Everybody needs to set their heart-rate zones according to their maximum individual heart rate (more to come on this topic)
The Steady long distance sessions should be run at heart rate zone 2-3 (more on this later)
On average keep the low-intensity training below 150 heart rate zone (although this may vary depending on max pulse rate of each and everyone)
Keep a note on how fast your pulse sets back into normal post-running. This tells a lot about your level of your physical fitness.
If you are running at a steady speed you can skip the cool-down run, as this won’t be necessary due to the low heart rate zone
Stretching is important even if you are running at low-intensity. To avoid injuries stretch before the muscles cool down completely.
A foam roller you can use both before and after running, but it doesn’t replace the stretching!
See you in 2 weeks! Next week I will write more about the different training types
PULSE WITH US!