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When does the body accomplish the strengthening part of the stress reaction? It is during the recovery, or rest time, between bouts of stress that the strengthening takes place. Rest and recovery are a vital part of a training program, not an attempt to avoid training.
It is not a good idea to change more than one of the training variables. A
Remember to always try to achieve the greatest possible benefit from the least amount of training rather than getting the greatest possible benefit from the hardest training possible. When increasing the training stress, always stay at a chosen degree of stress for 6 to 8 weeks before making changes. It
One reason I strongly emphasize trying to run with a stride rate around 180 steps per minute is to minimize the landing shock associated with running. Keep
Now, this formula, and others, for that matter, may do a decent job of estimating maximum heart rate for a large group of people, but it could be very misleading for a specific person. I can cite two people, whom I tested on numerous occasions, whose maximum heart rates fell far from their predicted values. One male runner, at age 30, had a maximum heart rate of 148, and this same runner, at age 55, had a maximum heart rate of 146. You can imagine how far off you would be if you told this runner, when he was 30 years old, that to run at 86 percent of his maximum heart rate he would need to
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running does a good job of strengthening the heart muscle because the maximum force of each stroke of the heart is reached when the heart rate is at about 60 percent of maximum.
suggest that you stay at any amount of weekly time spent running for at least 3 or 4 weeks before increasing the training amount. Also,
Get in the habit of using time rather than distance as the factor limiting types of training.
20 to 30 minutes. The all-important purpose of T runs is to allow your body to improve its ability to clear blood lactate and keep it below a fairly manageable level. It is often best to think of the purpose of T runs as being to improve your endurance—teaching your body how to deal with a slightly more demanding pace for a prolonged period of time, or increasing the duration of time you can hold at a specific pace. Just as E and M runs improve your ability to press on mentally at a comfortable pace, T runs improve the speed you can keep up for a moderately prolonged time period.
If you have access to a gym with weight machines, a few exercises that can help your running include hamstring curls, knee extensions, hip abduction and adduction exercises, and abdominal and back exercises.
