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Before start
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The Ten Commandments of the Workout

COMMANDMENT 1: TRAIN MODERATELY

Do not constantly test your body for strength. On the contrary, you should stay within the framework of your abilities during the training. Finish up with the feeling that you could do more. Sometimes you can even finish the exercise earlier than planned. It's quite normal. Do not train yourself to exhaustion.  

COMMANDMENT 2: TRAIN CONSISTENTLY

Create for yourself a training plan, in basic aspects, repeated from week to week, – regular activities lead to positive changes. This does not mean that you have to exercise the same exercises every day. Growth is also ensured by diversity.

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COMMANDMENT 3: GIVE YOURSELF A REST

There is no improvement without rest. As the stress increases in the course of training, the need for rest increases. Most athletes do not pay serious attention to this commandment; understanding its importance with the mind, but not with the heart. And that is this training instruction that is violated most often. It is impossible to improve your results without enough rest!

COMMANDMENT 4: TRAIN BY THE PLAN

Planning is the heart of training, especially when you are setting yourself really big goals. Athletes who train haphazardly do not become great! Accurate knowledge of what you want is the most important condition for success – both in sports and in life in general.

COMMANDMENT 5: LESS OFTEN TRAIN IN A GROUP

Often, the activity in the group forces you to run fast exactly at those moments when you are best to do a slow and relaxed recovery run. Sometimes, as part of your individual plan, you should run more or less distance compared to the rest of the group. Avoid large groups that occupy the whole route and behave insufficiently cautiously. Use group training only when they can be useful to you.

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COMMANDMENT 6: PLAN PIKE ACHIEVEMENT

The plan of the season should lead you to the best shape at the time of the most important events of your life. Achieving a peak also means training in accordance with the unique characteristics of the upcoming competition. As you progress to peak form, your training should increasingly take into account the unique characteristics of the future competition.

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COMMANDMENT 7: WORK ON WEAKNESSES

What is your main weakness? If you do not know this, then ask your training partners. I am sure that they will be able to answer this question. And devote more time to work in this zone. Understanding your own "constraints" is crucial to the success of your sports career. As you improve your skills, you begin to spend less energy, therefore, your movements become more economical and you can move faster by applying the same efforts as before.

COMMANDMENT 8: TRUST YOUR WORKOUTS

Few of us trust our training when it's time for a crucial run. In order to have confidence in your workouts, it is extremely important to regularly evaluate throughout the year what happens to your body. If you notice that there is no improvement in some aspects of your physical condition that you expected, then you can correct or even change the methods of workout in a timely manner, and do this long before the week when you have to participate in the run.

COMMANDMENT 9: LISTEN TO YOUR BODY

It is important to learn how to listen to your body every day – and, consequently, to train effectively. Runners, who can train effectively, always win athletes who train hard.

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COMMANDMENT 10: MOVE TO THE STATED OBJECTIVE

If you want to run this season further and faster than in the previous one, then you will have to deal in a different way, and maybe even change your way of life. What is the deterrent for you? You may need to go to bed earlier. It is possible that you have incorrect diet. Perhaps you should spend more time in the gym during the winter, increasing your strength level. Perhaps, your training partners act as a deterrent. Once formulate your objectives, you shall determine how they depend on your lifestyle and training process. If you understand that changes are necessary, do it.

According to the website VeloMania.ru

 

1 April 2018