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Podstawowe zasady treningu: Dekalog biegacza

Wszystkie religie mają przykazania. Bieganie również. Trzymanie się tych 10 prostych, ale fundamentalnych zasad gwarantuje formę, zdrowie i sylwetkę już tu, na Ziemi. Nie wybacza się tylko jednego - grzechu zaniechania.

10 przykazań każdego biegacza rys. Tomasz Kapuściński

1. Biegaj dla przyjemności!

Tylko wtedy będziesz robił to regularnie. Dlatego zaczynając przygodę z bieganiem nie myśl o odległości, ale o czasie, jaki poświęcasz na ruch. Biegaj swoim tempem, nawet jeśli wydaje ci się, że poruszasz się jak żółw. Dopiero gdy pokonasz barierę 30 minut ciągłego biegu, zacznij kombinować z prędkościami.

2. Zwiększaj przebieg o 10%

Dotyczy to ilości kilometrów przebiegniętych w tygodniu. Dzięki temu, tysiące wyznawców uniknęło kontuzji. Za szybkie zwiększanie obciążeń sprawia, że mięśnie i ścięgna protestują. Chyba że po przerwie biegasz mniej niż 10 km tygodniowo. Możesz wtedy szybciej wydłużać dystans, aż do normalnego przebiegu.

3. Rozgrzewaj się

Wystarczy 15 minut marszu, wymachów, skłonów. Więcej krwi dopłynie do mięśni i podniesie ich temperaturę. W gorące dni może trwać 5-8 minut. Na koniec rozluźnij się (truchcik, rozciąganie). Zatrzymanie się praktycznie w miejscu może powodować skurcze nóg, zawroty głowy, a czasem nawet zasłabnięcie.

4. Jedz 2 godziny przed biegiem

Z reguły 2 godziny wystarczą, by strawić posiłek (zwłaszcza gdy jest bogaty w węglowodany). Inaczej narażasz się na skurcze żołądka, a nawet wymioty. Po lekkim posiłku możesz ruszyć już po 90 minutach, ale po ciężkim mięsie i tłuszczu poczekaj nawet 3 godziny. Rankiem - porcja płatków.

5. Mów całymi zdaniami

Na treningu powinieneś biec w tempie, które umożliwia rozmowę, bez urywanych, krótkich zdań. Badania wykazują, że takie tempo jest najlepsze dla poprawy kondycji i układu krążenia. Łam to przykazanie z czystym sumieniem, kiedy trenujesz szybkość, no i oczywiście, gdy startujesz w zawodach.

6. Dźwigaj żelazo

Ci, którzy tylko biegają, mają więcej kontuzji. Dodaj do swojego tygodniowego planu dwa treningi na siłowni - pracuj z takimi ciężarami, które będziesz w stanie unieść 15-18 razy. Nie chcesz być kulturystą - masz tylko poprawić wytrzymałość i siłę mięśni i ścięgien. Wskocz też na rower lub do basenu - jeśli masz okazję.

7. Ubierz się na 10 stopni więcej

Nie ma złej pogody do biegania - są tylko źle dobrane ubrania. W chłodne dni ubierz się tak, jakbyś szedł na spacer, i było 10 stopni więcej. Nie przegrzejesz się, a uczucie chłodu minie po 10 minutach. W gorące dni nie zapomnij o nakryciu głowy, okularach, kremie z filtrem i butelce z piciem.

8. Trenuj tak, jak się ścigasz

Najefektywniejszy trening to taki, który imituje zawody, w których chcesz wystartować. To właściwie sprawdza się w każdym sporcie. Jeśli chcesz wystartować w biegu na 10 km i uzyskać konkretny wynik, musisz trenować w podobnym tempie. Idealnie byłoby oczywiście robić to na podobnym terenie.

9. Jedz przed startem to, co zwykle

Żołądek nie lubi eksperymentów. Zostań przy tym, co sprawdzone. Układ trawienny przyzwyczaja się do pewnej mieszanki. Dodanie do tego przed zawodami niesprawdzonych drinków energetyzujących czy batonów może zadziałać jak bomba z opóźnionym zapłonem.

10. Trzymaj tempo

Chcąc pobić własne rekordy, utrzymuj równe tempo przez cały bieg. Prawie wszystkie rekordy świata w ostatnich latach na dystansie 10k i w maratonach zostały pobite przez zawodników, którzy od startu do mety trzymali rytm jak metronom.

RW 01/2007

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