The vast majority of runners believe we all know the basic principles that we must follow in our training, but sometimes we make mistakes. Almost all runners believe we know the basic principles that we must follow in our training routines, but this is not always true.
 
There are certain rules, plans and routines followed by professional runners that are not transferable to amateur running. Here we point out some of them and we give you tricks to correct it.
 
Stretch before running
Surely we all agree that you should stretch after a race session, but there are many runners who do it before starting their training as well. This is a mistake, your muscles and tendons are not prepared for the stress stretching causes. It is vital to stretch at the end of a training session because it is proven it helps prevent injuries by helping the muscle withstand less stress when running.
 
Unanimously, coaches recommend never stretching before running. If you are going to run, it is preferable to warm up and just stretch when finishing the workout. If you are going to perform exercise series, you can perform a few gentle stretches, after having warmed up for 15 minutes at least. In these stretches, never take the stretch to the limit, it simply works on the muscle.
 
Quick trick: before a series, a way instead of stretching you can prepare your legs without having to perform static stretching is doing the so-called dynamic stretches. After warming up, do three sets of skipping, lifting your knees well and another 3 skipping back, trying to reach your glutes with your heels. At a distance of 20 metres.
 
Short sprints before a race
Before a race, it is usual to see runners jogging for a while, they usually finish these small routines by making sprint series of between 5 and 10 seconds. It does not make much sense to perform sprints at a faster speed than the one you will have when you start running. It is better to accelerate little by little, to run in progression as you go miles, to fatigue your muscles and heart, reaching peaks that release lactic acid, before the race.
 
Quick trick: for races of 10K or less, just warm up long enough to start sweating. For longer competitions, just run for about 10 minutes, maintaining a sustained pace for 2 minute intervals and then perform the first kilometre at pace to finish warming up.
 
Long runs of 30 kilometres
Many marathon training programs erroneously include routines up to 30 kilometres, which it is a mistake because it is not a good idea to do sessions of more than 2 hours. You should limit your long run to the miles you are able to complete at this time.
 
Follow a plan
Runners often follow a schedule and a scheduled routine, regardless of age, accumulated fatigue and feelings at any given time. On the other hand, professionals follow a plan, but they adapt it and make adjustments, depending on those variables. That’s why it’s important to have a coach.
 
Quick trick: when you notice accumulated fatigue, you do not progress; take a break, lower the amount of kilometres, reduce intensity for a week at least. It will help you improve and progress.
 
Marathon rhythm in long runs
It may sound logical to try to run a long run at a pace similar to that of the marathon, but this will only produce fatigue, leaving you with the ability to progress through the rest of the week.
 
Quick trick: run the long run one minute slower than your target marathon pace and run faster at the end, only for the last 3 kilometres. You will be cooler during the week and you will reduce the risk of injury.
 
Do not do weights
Many athletes do not do weights, not to gain muscle and weight, it seems that way we will run faster and better. It is a big mistake, the last kilometres of the marathon are a matter of strength, never an aerobic problem. In addition, from the age of 40, we lose 2% of muscle mass, which will make us lose our rhythm.
Quick trick: a couple of weekly gym sessions, to strengthen muscles and bones. This routine should include exercises for the upper and lower train.
 
The return after an injury
When we injure ourselves, we usually try to perform alternate cycling or elliptical trainings. It allows you to maintain the shape and return muscular to a similar level. Error! This involves running again at a rate higher than your tendons and ligaments can cope, this will end up injuring you again.
 
Quick trick: returns in a progressive way. Make sure that half of your sessions are running and the other half are in the gym. Train strength and flexibility to correct muscle imbalances.
 
Increase weekly mileage by 10 percent
It is one of the generally accepted principles, but Dutch researchers have found the same number of injuries in runners who followed this rule as in those who increased faster.
 
Quick trick: at the beginning of the plan, you run the same mileage for 4 weeks and then increase by 20%. Thus, the body will adapt better and you will progress without injury.
 
Infallible Gadgets
Today runners use all kinds of technological gadgets, GPS, bands and watches that measure their heart rate; but the true measurement is the one that your body does. You have to learn to listen to your body, to know how far you can go, and achieve the most objective goals you can find.
Quick trick: a couple of times a week, run for pleasure, not only trying to cover a specific distance. Depending on how you feel and your stats you can set more realistic goals.
If you are looking to improve your routines, have a healthy life and achieve all your goals, you can contact us. Here at Push the Tempo we will help you stay healthy.