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10 zasad treningu do maratonu

Najlepszy trening do maratonu? Podstępne pytanie. Nie ma planu idealnego, jednak zasady stworzone przed Amby Burfoota, legendę biegów długodystansowych, pomogą Ci określić, co działa w Twoim przypadku.
Im większym jesteś nowicjuszem w maratonie albo im jesteś wolniejszy, tym ważniejsze są dla Ciebie długie treningi. (fot. Pete Saloutos 2012/shutterstock.com)

Po jednym z ostatnich wiosennych maratonów w Londynie dostałem e-maila od mojego przyjaciela okulisty, człowieka inteligentnego i wnikliwego, a zarazem bardzo utalentowanego maratończyka. Był zaniepokojony wpisem Ryana Halla, amerykańskiego długodystansowca, który zajął 10. miejsce na olimpiadzie w Pekinie i jest rekordzistą USA w półmaratonie (59 min 43 sek.), na blogu runnersworld.com. Hall opisał w nim trening, który faktycznie był maratonem z szybkim finiszem.

"Nie sądzisz, że to błąd? - zapytał mój przyjaciel. - On nie będzie w pełni sił w czasie maratonu".

Trzy tygodnie później Hall pobiegł w Londynie 2.08:24, a mój przyjaciel napisał: "Nie miałem racji".

"Nie, nie myliłeś się - odpowiedziałem. - Nie wiem, czy trening, który przyczynił się do sukcesu Halla, będzie tak samo skuteczny w przypadku innych biegaczy".

Brak uniwersalnego planu treningowego dla wszystkich potwierdzają badania opublikowane w "International Journal of Sport Physiology and Performance". Trener i fizjolog, Jason Karp, zapytał 93 czołowych amerykańskich maratończyków, jak przygotowywali się do startu, a trzeba powiedzieć, że wszyscy zakwalifikowali się do prób przedolimpijskich w USA w 2004 r. z czasem co najmniej 2.22 (mężczyźni) lub 2.48 (kobiety). Karp miał nadzieję znaleźć wiele uniwersalnych zasad. A wiadomo, czyją matką jest nadzieja. Nie znalazł.

Oczywiście, wszyscy zawodnicy elity biegali dużo, od 65 do 200 kilometrów tygodniowo, a ponad 70% z nich wykonywało biegi długie w równym, spokojnym tempie. I to było wszystko. Ale chyba nie jest aż tak źle. Przecież milionom udało się pokonać ten dystans. Niektórym nawet w niezłym tempie. A biegacze wciąż opowiadają sobie o sukcesach czy porażkach związanych z ich pasją.

I kiedy analizuję zgromadzoną wiedzę oraz opisane doświadczenia, stwierdzam, że jest kilka kluczowych zasad, które tworzą pewien kanon przygotowań do maratonu. Oto on:

 

 1.

Biegaj nie więcej niż trzeba

"Pozostać zdrowym" - to najważniejszy element porad dobrego trenera i... najczęściej ignorowany. Nic dobrego nie wynika z mocnego treningu, zwłaszcza jeśli prowadzi do choroby czy kontuzji. Lepiej trenować nieco mniej, ale czuć się silnym i energicznym, niż być przetrenowanym. Sztuką jest oczywiście odkrycie tej cienkiej granicy i wybór właściwego poziomu treningu.

 

 2.

Buduj swój trening powoli

Zwiększaj intensywność treningu maksymalnie o 10% tygodniowo. Wydłużaj bieg tylko o 1,5 km na dystansie do 15 km, a następnie o 3 km. Rób nie tylko kilkudniowe, ale i kilkutygodniowe okresy regeneracyjne. Oto jak może przykładowo wyglądać tygodniowy kilometraż w planie ośmiotygodniowym: 32-35-38-32-41-45-48-32.

 

 3.

Odpoczywaj, odpoczywaj, odpoczywaj

Nie musisz trenować 7 dni w tygodniu. Lepiej trenować mądrze 3 lub 4 dni na tydzień. Potwierdziły to badania przeprowadzone na University of Northern Iowa. Trenujący cztery razy w tygodniu biegacze startowali w maratonie tak samo dobrze, jak trenujący sześć razy w tygodniu, którzy łącznie pokonywali 20% km więcej.

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