Training method

The training methods:

The regular running of the body induces positive changes, after that it improve as a result of oxygen uptake. increase aerobic capacity, improve circulate of blood, improve stamina, physical fitness. The runs - such as training - recurring stimuli that cause the sports movement will be more economical due to the change in the body. The organization strives to achieve maximum results in minimum power and energy consumption side. This adaptation only under the influence of sufficient strength and duration edzésingerek the body. These effects may be running the length of the workout gradually increase and change the various types of exercise can help.

The sessions running their strength and their effects according to different types can be divided into.

Holder or continuous running

It contain constant speed, continuous running from 30 min to more hours. This method improve your stamina. During this running oxygen intake like oxygen consumpltion. The methabolism is aerobe.

These running are three type of speed:

• Low speed running: This training is easy and slow. If you are biginner you will use this type. This type make stamina of long distance runner. The maratonist who run more then 200 km where the slow speed is natural use this type a lot.
• Middle speed running: This type is not for biginners. The speed is measurement.
• Energetic continuous running: It is near anaerobe style of running. I recommend it to competitors

Regularly three times a week, minimum half hours similar speed running trainings effort more capillary of muscles, your methabolis will be economical and your rest pulse decrease

Fartlec or place playin running

Her name contains play so playing with speed. The runner chooses her speed, when and how long distance does he run stronger ( 50 to 1000 meters). You change the part of distance of running. This method improve your stamina. You should do this training on hilly ground. The running will be oxygen - rich.

Example ca. 45 min fartlec training:

• 10 min slow running than warm up, after it you run faster temp for 10 minutes;
• 2 minutes walking and streching your leg and arm;
• 5 x 100 meter running on slight upward, after it  walking or easy running;
• 8 - 10 minutes lively running;
• 3 minutes walking or very easy running;
• 2 minutes lively running;
• 5-8 minutes eays running;
• and deducation is 3-5 minutes walking

You do not need to plan in advance what to do and how it will be run, in practice the speed of change based on the current feelings and the terrain gave opportunities to play irammal.

Intervals or part distance running

The running and resting  according to plan changing but after resting your pulse do not less than 120 - 130 bpm. Racer use this method

By time of intervals the training will be three types:

• Short interval running: the periods are from 15 sec to 2 minutes. Sprinter use this method. It is anaerobe type training.
• Middle intervals running: the periods are 2-8 minutes. It improve your speed endurance.
• Long interval running:  the periods are between 8 minutes to 15 minutes. It improves your stsamina.

The running hills is anaerobe loading. It strengthen  the muscles of leg. If you skip the rest time, your training will be interval running. If you hol a log rest time, your training will be repeatr method.

Repeat method

Short distances are ( 50 -  150 meters) fast running between total resting time. Speed endurance improve for only racers.  It is recomended for sprinters.
The training effect on the human body similar to medicines. Same pills effect for two men different. If you want use these method you will start it and you use some week you will change or shape these for yourself.

Have a nice day!

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