Whoever runs wants to always run faster, or run longer distances, or hit personal records. In order for all of our running goals to happen as healthy as possible, ie without injuries, it is necessary to train properly. And the workout includes not only running, muscle strengthening, nutrition and even rest.
A training plan for runners seeking to maintain overall fitness should consist of at least 3 days of running per week and 1 day of muscle strengthening , with the remaining days being reserved for recovery. A specific periodization should also be followed, and in most cases, 3 weeks of growing work followed by 1 week of less intensity and volume to allow the body to recover. The training plan that follows focuses on this goal. However, for specific purposes, the training plan should be tailored to meet them as well as the individual concerned.
Training plan for running
|Week 1||Strength training||5km
(4x 00: 30pm + 02pm slow)
|Week 2||Strength training||5km
(5x 00:30 fast + 2pm slow)
|Week 3||Strength training||5km
(6x 00:30 fast + 2pm slow)
|Week 4||Strength training||5km||5km||8 kilometers|
Rest days: Tuesday, Thursday and Saturday
The goal of strength training will be to strengthen not only the muscle groups involved in the race (quadricycles, posterior legs and buttocks), as well as all others that can provide greater structural support of the body and thus minimize the impact suffered each and every step. This is just as important in general as it is specifically in areas such as the ankle, knee and hip joints .
Examples of strength exercises
- Squats: 3 sets, 15 reps
- Walking Lunge: 13 sets, 15 reps
- Leg press: 3 sets, 10 to 15 reps, 60% to 80% of maximum weight (start with more reps and less weight, and progress gradually, decreasing repetitions and increasing weight)
- Deadweight: 3 sets, 10 to 15 reps, 60% to 80% of maximum weight (start with more reps and less weight, and progress gradually, decreasing repetitions and increasing weight)
- Boards: 3 series, 00:30 to 01:00 static
- Push-ups: 3 sets, 10 to 15 reps
- Mountain climbers: 3 sets, 00:30 a 01:00
Any strength training, especially running, should be preceded by warm-up exercises, which allow the body to gradually increase heart temperature and heart rate.
Example of pre-race warm up routine
- Full ankle rotations, 10x in one direction and 10x in the other direction.
- Legs apart at the width of the hips, hands at the knees, 10 complete rotations of the knees (with flexion of the legs) to one side and 10 to the other.
- Legs shoulder width apart, hands on the hip, wide hip rotations to one side and the other.
- Kick forward, with leg elevation and foot at waist level, 10x for each leg.
- Skipping (skipping with knee elevation at waist level, running on site), for 00:30.
- Skipping to the buttocks without leaving the site for 00:30.
- Short sprints (a 20m line will do the trick), accelerating quickly and letting roll at the end, without crashing abruptly, 4 or 5 reps.
The end of each session should be done with a return to proper calm, followed by some stretching exercises. The latter should focus on the main muscles used during the run, such as the buttocks, the hindquarters of the thighs, the calves and the Achilles tendon, as well as the quadriceps in the front thigh area.