Here are some of the key advantages of long-term:
Increases the number of capillaries.
Increases myoglobin.
Increases the number and size of mitochondria.
Increases the activity of aerobic enzymes.
Increases glycogen storage.
Burn more fat.
Provides fast muscle fibers more of the characteristics of the slow muscle fibers.
Is mental strength to simulate what the legs and body will go through in the marathon. You will learn to relaxand focus on the task.
Well, what is a long term depends on what your goals. If your goal is a 5K race then a long term might be for you 6 or 7 miles, but this article will focus on training for the marathon, which calls for a much longer term.
Of all the different training methods, in the long run is my favorite and it's a perfect time to do some multi-tasking physically and mentally. I like the feeling of being in a position to run for a long time, and itNot only gives me the above benefits, but gives me the opportunity to reflect on and evaluate the past few weeks, as my training progresses. It also gives me the opportunity to think about other things in my life. I have solved a lot of problems on my long runs.
Before the run is over but I am beginning to fatigue setting in the emergence of me in my thoughts and concentrate on completing the last miles in good shape and a constant speed, to feel part.
I like my long runs onOn weekends and in the early morning hours, before it starts to heat during the summer months. During the winter months is about trying to keep warm, but if you can stay properly dressed quite comfortably. Another reason to do it in the early hours of the morning - that is, when the marathon is running normally and you want to imitate all you can in preparation for the marathon. I even tried most of them on the same day as what will be the marathon, that is to do long term for a race Saturday to Saturday, Sunday longrun for a Sunday race.
If I were a decent base of any previous training I have done, I'll usually the beginning of my term at 10 miles and increase the distance each week, at 1 miles, until I have reached 18 miles, then take a 20 miles long view.
I most of the long runs, 1 minutes to 1 minute 45 seconds slower than my goal marathon pace. If you do not run slower you meet some of the requirements of the race. If you are too tired too quickly for other important training sessions.
You can alsogo from heart rate, about 70 to 80 percent of maximum heart rate or 65 to 80 percent of heart rate reserve would be. Either with speed, heart rate, or both will help you to maintain the proper intensity.
I will find my argument about the slow pace of the end of the range, and gradually increase the pace so that by the end of the run I'm near the fast end of the scale. Most of my long runs are made within these limits, but it's a good idea to do some of your long runs with some marathon pacerunning in either the middle or towards the end. This will simulate what you will feel during the race when you are tired.
Hydration is important during training. I normally use water for up to 10 miles and just over 10 miles I start with a sports drink with water. For runs of 16 or more miles, I alternate water and sports drink for the last 3 or 4 miles, I would use a gel or two with plenty of water.
Greg McMillan, a renowned scientist and exerciseRunning coach, is suggesting a high degree requirements, 2 hours, preferably 2-1/2 to 3-1/2 hours without consuming any carbohydrates immediately before or during the flight. Do you drink running water and electrolytes during this and just keep slowing down the tempo. He also proposes that from the discontinuation of carbohydrates during your long takes several weeks for you to customize your body.
I have tried this approach and it is very effective. The slopes are very hard to do, but then your body is very efficienton burning fat, carbohydrates used sparingly for business and lowers blood sugar levels. Then, when you consume carbohydrates before and during a long-term you will be amazed how much easier it feels.
I like it 8 to 10 long runs over the duration of the training cycle to do with three people aged 20 to 22 miles and the rest between 15 to 17 miles. I strive for a 20, 21, and 22-mile run and will now pay for three to 20 miles. Depending on how many weeks I have trained my last run is the longest,3 to 4 weeks before race day, then I go into the taper phase for the final weeks before the race.
I would also like a day of rest after a long run and the distance from my long-term decline by 30 to 35 percent, every third or fourth week a little recovery time.
How do you do many long runs, and the distance depends on your ability to both physically and mentally, do not attempt more than what you are ready for you to discourage or to do.
This routine works well for me long termand I know not differ too much from it. When I hear about the long term to develop a new turn to, but I'll definitely give it a try. Diversity is the key to better health and helps with motivation.
Remember to increase long-term competitiveness extends progressively to 1 miles per week and keep the pace between 1 to 2 minutes slower than marathon goal pace. Treat yourself to a recovery week every third or fourth week, the shortening of the duration. Food and nutrition can all get to sleep.
Enjoy everyStep.
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