Löpning

Running "It's the shit!"

It is quite easy to train for running Marathons. All you need is to run three times a week:

  • Mondays​
    • Training: A short relaxing run to recover.
    • Time: About 30 minutes.
    • Stretch after training: This is the time to stretch. Work through the body and take care to loosen up any "knots".
  • Wednesdays​
    • Training: Interval training or tempo training to get faster.
    • Time: About 40 minutes.
    • Stretch after training: Careful stretch. Just soften up the muscles.
  • Saturdays​
    • Training: Long or medium distance run at relaxing speed.
    • Time: 1h - 3h. Depending on your training schedule.*
    • Stretch after training: Careful stretch. Just soften up the muscles.

*) Note for the Sunday long distance run

The speed of the long distance run shall be comfortable. The core of this exercise is endurance and to get to know how your body react to endurance exercise.

The run distance shall depend on your current fitness and phase of training. The long distance run should increase by about 10% per week, stopping at about 25km. For example start at 5km and increase 1km each week until 17km (12 weeks), then increase with 2km until 25km (4-6 weeks).

When the run distance exceeds 20km it can be beneficial to replace each second Saturday long run with a medium distance run, like 12-15km. This to avoid injuries and to keep energy levels ok, especially if it's your first season with long distance running.

If you are aiming for a Marathon race. Three or four weeks before the race you should do one last long run, for example 28km or 30km, and then decrease the distance training to only medium distance.
After a Marathon race you will need to recover. The time this takes to fully recover after a Marathon depends on your training level. Do short relaxing run training for about two weeks after the race and then return to normal training, if it feels ok.

If you join a marathon run club it makes the long distance training more fun, if you are people kind of person. To avoid injuries you should start training at least half a year before the Marathon race, to be able to slowly increase the training intensity.

If you are overweight or haven't been running before -don't worry!
Adjust the running speed to your level when you start training. Start by mixing walking and running and slowly increase training speed. Remember that it's the number of training occasions that is important, not the speed of each occasion.
If you are completely new to running it will take more than half a year to get ready for a Marathon. Long distance running takes a long time to adjust to but Marathon training is really about endurance, personal well being and having fun.

Don't push to hard, we're here for the long run!


Löparkläder i olika väder

Här är mitt schema för löparkläder i olika temperaturer.

Över +15°C 

  • Shorts.
  • Tunna korta tights.
  • Kortärmad T-Shirt.
  • Korta strumpor.

+10°C till  +15°C

  • Tunna långbyxor.
  • Tunna korta tights.
  • Långärmad T-Shirt.
  • Korta strumpor.

+5°C till +10°C

  • Tunna långbyxor.
  • Tunna korta tights.
  • Dubbla T-Shirts. En långärmad och en kortärmad T-Shirt.
  • Höga strumpor.

0°C till +5°C

  • Tunna långbyxor.
  • Tjocka korta tights.
  • Dubbla T-Shirts. En långärmad och en kortärmad T-Shirt.
  • Tunn jacka.
  • Mössa, vantar och halskrage.
  • Höga strumpor.

-5°C till 0°C

  • Tunna långbyxor.
  • Tunna långkalsonger.
  • Tjocka korta tights.
  • Dubbla T-Shirts. En långärmad och en kortärmad T-Shirt.
  • Tunn jacka.
  • Mössa, vantar och halskrage.
  • Höga strumpor.

-15°C till -5°C

  • Tjocka långbyxor.
  • Tunna långkalsonger.
  • Tjocka korta tights.
  • Dubbla T-Shirts. En långärmad och en kortärmad T-Shirt.
  • Tjock jacka.
  • Mössa, vantar och halskrage.
  • Höga strumpor.

Under -15°C

Samma som ovanstående men spring sakta.
Luftrören kan ta skada av ansträngning i de här temperaturerna.

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