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Jak trenować na bieżni

Bieżnia jest dobra nie tylko dla Usaina Bolta. Trening na stadionie to także szybki, efektywny i fajny sposób na poprawienie formy długodystansowców. Sprawdź, jak wykorzystać bieżnię lub dowolną inną pętlę, by bić swoje rekordy na długim dystansie.
Bieganie wokół stadionu przybliży Cię do Twojej olimpijskiej formy. (fot. Jason Gould)

Nawet po latach biegania i ukończeniu wielu maratonów możesz być ciągle zafascynowany bieżnią. Nie tylko dlatego, że łatwo poczuć się na niej jak olimpijczyk, ale dlatego, że łatwo zmierzyć na niej swoje postępy. I tak łatwo jest je osiągnąć, trenując na stadionie - nie tylko na dystansach 400 czy 1500 m, ale również w biegach długich.

Bieżnia może początkowo wydawać się nieco przerażającym miejscem zarówno dla doświadczonych zawodników, jak i początkujących biegaczy. Nawet jeśli jesteś w stanie otrząsnąć się ze złych wspomnień z czasów szkolnych, bieżnia może przypominać tajemniczą subkulturę, ze swoim własnym językiem, kodeksem niepisanych zasad czy definicjami tego, co szybkie, a co wolne. Nie mówiąc już o bólu. Ludzie boją się bieżni, ponieważ myślą, że szybkie bieganie wiąże się z bólem. Obawy te (jak na pewno wiesz) nie są bezpodstawne, ale tak naprawdę na bieżni wcale nie jest tak źle.

Jeśli chcesz poprawić swoją życiówkę lub po prostu czerpać z biegania większą radość - idź na bieżnię. Eksperci zgadzają się, że treningi na niej są najbardziej efektywną drogą do poprawy formy i bicia swoich rekordów. Na kolejnych stronach znajdziesz wszystko, czego potrzebujesz, by zacząć biegać na bieżni. Dowiesz się, dlaczego powinieneś pracować nad szybkością, nauczysz się mówić jak prawdziwy wyjadacz, poradzimy Ci także, jak zaplanować pierwsze treningi. Może dzięki temu odkryjesz, tak jak wielu przed Tobą, że chwila efektywnie spędzona na 400-metrowym owalu może dać Ci kopa, który trwa o wiele dłużej niż wspaniały finisz biegu.

3 powody, dla których warto polubić bieżnię

 1.


Odpowiednie tempo

Kiedy biegasz na bieżni mechanicznej, napęd utrzymuje za Ciebie tempo nawet wtedy, gdy słabniesz. Po prostu dotrzymujesz tempa urządzeniu ruszającemu się pod Tobą. Tymczasem gdy biegniesz po prawdziwej bieżni, utrzymanie stałego tempa wymaga większego wysiłku psychicznego. Ta wzmocniona na bieżni psychika przyda Ci się podczas zawodów.

 2.


Pozytywna presja

W czasie treningu w grupie prawdopodobnie dasz z siebie więcej niż biegając solo. Jest także mniejsza szansa, że poddasz się, gdy zrobi się ciężko. Towarzyszący Ci biegacze mogą zauważyć kiepską formę, która Cię spowalnia, i zdopingować Cię do większego wysiłku.

 3.


Dobra zabawa

Na bieżni chodzi głównie o szybkość, ale podczas treningów organizowanych przez kluby jest fajna atmosfera. W dodatku "ekipa z bieżni" pomoże Ci wyjść z domu, kiedy pogoda czy lenistwo chcą Cię tam zatrzymać.

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