Many of us have real hope that in a few weeks we will be able to go out and run little by little. Although it may take us some time to get back to normal training, due to the possible restrictions that we will face, surely more than one of us is thinking about the sessions we will be doing. So, there is nothing left to do but to shed some light on the matter, and try to offer you a series of tips to start running after this break forced by the confinement.
It is necessary to spend some time thinking about our return to activity, we can not act as if we had not stopped running. To get an idea, we will have to approach this new situation as a pre-season or the return to exercise after a break due to injury.
Many of you are keeping active during the quarantine and therefore your starting position is not bad in terms of resuming activity. However, your body will be maladapted to the high number of impacts caused by running. Therefore, be cautious in resuming the activity.
The mantra that will mark the restart of our training will be the progression in duration, intensity and frequency.
How can we determine our current state of fitness before starting to run?
On the other hand, it is necessary to know the starting point at which we begin. I recommend doing an initial submaximal test to determine your current fitness level. Obviously, if it is a very demanding test (e.g. a certain distance in the shortest possible time) do not do it on the first day, there are alternatives to this and from Runnea Academy we will propose you some.
Although the situation in which we will be able to go running is uncertain, there is still nothing official, it is quite likely that it will be for a limited time (about 1 hour), so long runs will have to wait. This should not matter too much, because if we make a correct progression long runs will be necessary much later.
The key: progression in all training variables
With this idea of a progression in volume (time), intensity and frequency (it is not a matter of going out 7 days because we can) we can propose numerous variations for complete, fun and effective sessions as we will do from Runnea Academy.
More is not better and, therefore, we should consider the first day to do a gentle jog of 30-35 minutes and some stretching Why? Basically, although at the cardiovascular level, if we have been active, we have not "lost" so much, not having the stimulus of impact on a frequent basis our musculoskeletal system will suffer from returning to the race, especially the joints. Therefore, let's lay the foundations of a correct progression and minimize the chances of suffering future injuries.
The intensity at first will not have to be the protagonist of our workouts. Therefore, the first few weeks I recommend that we do not live pending on the GPS or heart rate monitor because we can get scared of what they tell us. Undoubtedly, the intensity will be key, but not in the initial moments of our particular preseason, let's enjoy now a work at low intensity and we will suffer later.
What should be the right frequency of training?
Regarding the frequency of training, it will also be subject to a progression. We cannot go from 3 training sessions to 7, it is necessary to maintain an adequate relationship between stimulus (training) and recovery (rest between sessions). In addition, for many of us this frequency will be limited, more than by our level, by the family and work context in which we find ourselves. So, let's not get overwhelmed , we will do what we can and when we can.
the fact of going out for a run and returning to training should not generate added stress for us.
Another key will be the alternation or variation of exercises. It is normal that we want to run every day, but introducing variety into the workouts, not just running, will be important. On the other hand, strength training will be of vital importance, both in this period and in the following ones, let's dedicate time to it.
Therefore, and above all, when we are allowed to go running in the street, we must strictly respect the specifications set by the Government, in this race we are all playing much more than a mark. From the sporting point of view, progression, progression and progression, let's not try to recover in one week everything we have lost.
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