Run slowly and be able to reach longer distances

January 6, 2009 · Filed Under Running 

For many riders, but there is still much to improve.
They do not represent any other distance learning their impact on their incredible performance.
Because the matter is, many drivers have a poor aerobic.

Ideally, you have a strong relationship between travel, short and long distances. For example, there is a strong relationship between 5k and 10k your half marathon and your time.
There are many computers in the network, which can help you, such a relationship and tell you how fast you have to confirm your half marathon based on your 5k time, for example.

But for many riders, 10k time is even worse than what they suggested 5k time. Semi-marathon and their, time is worse than the 10k time and even less of their time 5k proposes. Course of their time to deteriorate as the distance increases.

There are two main reasons:
1. The drivers are not quite unlimited mileage,
2. Number of miles, in fact, too quickly.

The key to wellbeing in the long distance race is a high lactate threshold. Your lactate threshold is the date at which lactic acid starts to accumulate in the legs. Faster than your pace and lactate in the minutes that you feel uncomfortable. Your legs feel heavy and serious. In the end, you just have to slow down or stop. If you have specific training, your lactate threshold, your “easier” is running faster and faster over time.

Improve your lactate threshold and allows you to improve the performance of your race. To improve your lactate threshold, you increase the mitochondria in muscles.
More mitochondria, lactate under each race pace. But mitochondrial
Adaptation to each type of fiber is very dependent on the intensity of your workout.
And what is the appropriate intensity of training?

Strange, you get the best results being aerobics.
Thus, the key to improving your lactate threshold in education below the lactate threshold pace. Some meetings in May, near the lactate threshold pace, but it should be noted that training should be more slowly than quickly.
The former adagium “No pain, no gain”, the irony does not work!

In addition, an overall increase would be mileage. It should be easier if you use one of these drivers, too fast lessons. Run slowly and you’ll be able to much longer distances easier.

if you have four to six months, you find that your running improves performance. Over time, your lactate increases and it becomes easier, faster. Only if you have this important milestone, it is time to see how you can time your race in the execution of work conditioning and work during the last weeks of training. So, jump in the car and the band slowly too fast!

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