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Najlepszy czas na bieganie. Plan na dzień, tydzień, sezon

Kiedy trenować, jeść, oddawać krew i kupować buty, by osiągać najlepsze wyniki? Zebraliśmy razem odpowiedzi na te i parę innych pytań, aby pomóc Ci ułożyć plan dnia, tygodnia i sezonu tak, aby Twoje treningi, posiłki i pobiegowa regeneracja przynosiły Ci maksimum korzyści.

fot. Rodale Images

Bieganie to czas. Nawet jeśli nie myślisz o biciu swoich rekordów o setne sekundy, nie masz szczegółowo rozpisanego sezonu na etapy przygotowawcze, a stojąc w kolejce nie przeliczasz straconych minut na stracone kilometry, to i tak czas ma dla Ciebie decydujące znaczenie. Przecież nie tylko musisz znaleźć moment na sam bieg, ale też na inne rzeczy z bieganiem nierozerwalnie związane. Niektóre z nich robisz codziennie (jak jedzenie czy spanie), inne raz w tygodniu (jak masaż), a jeszcze inne raz w sezonie (zakup nowych butów).

Wiele rzeczy ma wpływ na Twoje bieganie, a to, KIEDY to robisz, ma kluczowe znaczenie. Na wszystko jest określony, optymalny czas. Niektóre rzeczy robione w złym momencie okazują się stratą czasu lub nawet działają na Twoją niekorzyść. Konsekwencją może być kontuzja, przetrenowanie lub minięcie się z celem.

Poniżej znajdziesz podpowiedzi, jak dobrze planować dzień, tydzień i cały sezon, aby nigdy nie brakowało Ci czasu na bieganie, a z drugiej strony, aby bieganie nie zdominowało Twojego życia.

Plan dnia biegacza

Posiłki

Zjesz zaraz przed treningiem, to żołądek nie da Ci o sobie zapomnieć. Zjesz za mało lub za wcześnie - nie starczy Ci energii, żeby dobiec do mety. Dlatego podstawą jest takie planowanie posiłków, które pozwoli utrzymać względnie stały poziom cukru we krwi w trakcie treningu. Dietetycy polecają jeść kombinację węglowodanów i białek około 1-4 godzin przed biegiem (poranni biegacze mogą pominąć przedbiegową przekąskę, jeśli planują wysiłek krótszy niż 60 minut).

Dlaczego taka duża rozbieżność? Ponieważ czas trwania procesu trawienia pokarmów jest sprawą równie indywidualną, jak odciski palców. Jeden biegacz może wybiec już po 15 min od zjedzenia kanapek z masłem orzechowym, inny po takim posiłku będzie potrzebował 2 godzin, by w ogóle móc biec, marząc o uczuciu komfortu w brzuchu.

Ochrona skóry

Krem z filtrem nakładaj 20-30 minut przed wyjściem na trening, by zdążył się wchłonąć. W ten sposób krem nie spłynie na początku rozgrzewki, a skóra będzie odpowiednio chroniona. Używaj filtrów z faktorem 30 lub większym i po 1,5-2 godzinach pamiętaj o nałożeniu nowej warstwy.

Rozciąganie

Brakuje tematu do rozmowy w biegowym towarzystwie? Rzuć hasło: rozciąganie. Przed czy po treningu? Zapobiega czy wywołuje kontuzje? I tak dalej, i tym podobnie. Każdy czas jest dobry na rozciąganie, pod warunkiem że wiesz, jak to prawidłowo robić.

Dynamiczne rozciąganie przed biegiem pozwala pracować naszym stawom w optymalnym zakresie ruchu. Pobiegowe statyczne rozciąganie (utrzymywanie pozycji przez około 30 sekund) zmniejsza napięcie mięśni i przyspiesza regenerację. Jeśli mięśnie nie są rozciągane regularnie po długotrwałych wysiłkach, mogą przenosić wzmożone napięcie na inne struktury i powodować bóle i kontuzje. Warto pamiętać, że nie wolno rozciągać nierozgrzanych wcześniej mięśni, bo może to prowadzić do naderwania włókien.

Rozgrzewanie

Na niektóre chroniczne bóle nękające biegaczy pomaga dobra rozgrzewka przed biegiem. Wzrost temperatury tkanek poprawia krążenie, zwiększa elastyczność, rozluźnia mięśnie. Na bolące miejsce pomaga też ciepły okład. Zanim nagrzejesz bolące miejsce, miej pewność, że przyczyną nie jest stan zapalny.

Pora treningu

Niektóre badania wskazują, że najefektywniejszy trening dla lekkoatletów powinien się odbywać w porze popołudniowej (czyli akurat, kiedy pracujemy lub stoimy w korkach w drodze do domu). Na szczęście dowiedziono też, że postępy możemy osiągać, trenując o każdej porze, o ile robimy to regularnie.

David W. Hill, profesor specjalizujący się w dziedzinie kinezjologii, zapewnia, że konsekwentne trzymanie się jednej pory treningów sprawi, że organizm będzie gotowy o tej porze do intensywnego wysiłku. Poza naszą fizjologią, na porę treningów powinny mieć też wpływ inne czynniki, jak temperatura, wilgotność, ilość pyłów czy spalin samochodowych w powietrzu o danej porze dnia. Ale najczęściej to praca, rodzina czy pogoda decydują o tym, kiedy wychodzimy pobiegać.

Organizmu jednak nie da się oszukać - naszym rytmem okołodobowym sterują hormony, dlatego niektóre godziny bardziej sprzyjają wysiłkowi, a inne spaniu. Warto o tym pamiętać, bo czasem wyjście na trening o północy z oczami na zapałki może okazać się stratą czasu.

Odbudowa

W ciągu pół godziny po długich (lub krótkich, ale intensywnych) wysiłkach należy dostarczyć organizmowi węglowodanów i białek, które pozwolą odzyskać energię i odbudować mięśnie. Oczywiście na trasie też należy regularnie uzupełniać utracone zapasy energetyczne. Po lżejszych treningach możemy poczekać z posiłkiem nawet ponad godzinę.

Schładzanie

Od rodzaju bólu zależy, kiedy należy sięgnąć po wysiłku po lód. Jeśli jest to długotrwała dolegliwość, należy zacząć od rozciągania rozgrzanych mięśni i dopiero później schładzać bolące miejsce. Jeśli ból pojawia się nagle, należy od razu przyłożyć lód. W ten sposób przeciwdziała się zapaleniom, zmniejsza obrzęk, przyspiesza leczenie kontuzji. Badania mówią, że by tak było, należy 15-minutowe zimne okłady powtarzać co jakiś czas, przez 72 godziny od pojawienia się kontuzji.

Idealny rozkład dnia

Od świtu do nocy, czyli przykład planu dnia z bieganiem.

21:30

Sen →

5:30

Pobudka 

5:40

Lekkie śniadanie (jeśli planujesz biec ponad godzinę 

5:50

Spokojna rozgrzewka, dynamiczne rozciąganie 

6:00

Bieganie 

7:15

Schłodzenie i rozciąganie statyczne 

7:25

Energetyczna przekąska 

7:35

Szybki prysznic 

8:30

Praca, potem obiad 

18:00

Trening siłowy lub odpoczynek 

19:00

Kolacja 

21:30

Sen

 

Plan tygodnia biegacza

Szybkość

Trening szybkościowy jest wyczerpujący, więc powinno się go planować co najmniej dwa dni przed lub po długich biegach. Praca nad szybkością, podobnie jak długie wybiegania, wymaga odpowiednio długiego odpoczynku. Jeśli stawiasz na długie dystanse, zaplanuj raz w tygodniu sesje szybkościowe, ale wpleć też przyspieszenia i przebieżki do swoich codziennych treningów.

Siła

Już dwa treningi w tygodniu zawierające elementy siłowe, wpływają pozytywnie na wyniki biegowe. Z biomechanicznego punktu widzenia silny tułów jest podstawą, jeśli zależy nam na ekonomicznym bieganiu i zmniejszeniu ryzyka kontuzji związanych z przeciążeniami. Takie ćwiczenia, jak mostek przodem (utrzymywanie prostego tułowia tuż nad podłożem w podporze na przedramionach) czy mostek tyłem (unoszenie bioder w leżeniu na plecach ze zgiętymi nogami), warto wykonywać, przygotowując się do długich biegów.

Bieganie nie jest pracą samych nóg; silny korpus decyduje o tym, że ruch całego ciała jest bardziej efektywny. Ćwiczenia wzmacniające tułów można zaplanować na dzień przed planowanym intensywnym biegiem i dzień przed lub dzień po dniu przeznaczonym na odpoczynek. Treningu siłowego nie należy wykonywać w okresie regeneracji po wyczerpujących treningach, a typowe wyciskanie ciężarów na siłowni należy oddzielić od intensywnego treningu biegowego co najmniej jednym dniem przerwy.

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