Ware
Joggers 10m Training Programme
The
Adaptation Process
As
you increase the intensity of your training you will start to notice subtle
changes in the way your body performs; you will find that you be able to run
further or faster and your breathing won’t be so laboured. Repetition=
and
a gradual increase in the quantity and quality of your training, coupled wi=
th effective
nutrition, hydration and sufficient recovery encourages your body to adapt =
and
change. This type of training is called progressive overload and uses the Adaptation
Process to improve performance
With
new runners the adaptation process happens fairly quickly - our beginners
progress from jogging for 30 seconds to being able to run for a couple of m=
iles
without stopping in just 10 weeks. Once you start to run on a regular basis=
the
adaptation process can be more difficult to spot, and the challenge all run=
ners
face is coming to terms with the fact that there are no quick fixes to
performance improvement. If you increase the intensity of your training too
quickly, or you don’t allow your body to recover sufficiently between
training you risk becoming overtired, which in turn can make you more
susceptible to illness and injury. As runners we need to understand the
adaptation process and learn what we can do to assist the process.
The
Adaptation Process has three main elements (1) Exertion (2) Restoration (3) Recover=
y
Progressive
overload effectively forces your body to adapt to greater workloads. Depend=
ing
on the sort of event or race you are preparing for and your experience as a
runner, your training schedule should have a gradual increase in the number=
of
miles or length of time spent training. Each training session should have a
specific focus (e.g. building strength, speed or stamina) and be scheduled =
to
allow for sufficient time to rest and recover in between. The golden rule is
not to undertake hard training sessions on consecutive days; don’t
attempt a speed session on Monday after a long run on Sunday. If you want to
accelerate the adaptation process you can build some cross-training into yo=
ur
programme, for example swimming or cycling, but remember that this will also
increase your overall training load and you will become tired. You must app=
ly
the same principles to all other forms of exercise you undertake – on=
ly
increase the intensity and the time spent cross-training gradually and ensu=
re
you include sufficient time for recovery.&=
nbsp;
The
restoration phase is when your body removes the metabolic waste which has b=
uilt
up during training. There are a number of simple things you can do to influ=
ence
the time it takes your body to complete this bit of the process.
·
=
Cool down –. A gentle jog after a hard speed or hill sessions before you
start to stretch will accelerate the removal of lactic acid. Stretching aft=
er
every training session will improve your overall flexibility and reduce mus=
cle
soreness.
·
=
Fluid replacement – Ensure you consume plenty of fluids &#=
8211;
a minimum of half a litre of fluid for every hour you run is a rough guide =
but
if the weather is warm or you sweat excessively this needs to be increased.=
Be aware
that long periods of exercise can cause a temporary dip in your blood press=
ure
which can make you feel light headed when you stop running. To overcome this
drink plenty of water, avoid too much caffeine as this acts as a diuretic a=
nd resist
the temptation to indulge in alcohol until you have eaten something
substantial.
·
=
Nutrition – It is essential, especially after a long run, that you eat =
some
carbohydrate and protein within 30-50 minutes of finishing. The protein ass=
ists
with muscle repair while the carbohydrate replaces lost glycogen. You
don’t have to eat loads – little and often should be your mantra
– but a simple sandwich (tuna, ham, cheese, egg) or a handful of dried
fruit and nut mix or a energy replacement bar will help your restoration. If
you can’t face food consider trying a sports recovery drink or have a
milkshake.
·
=
Give your body some TLC – After a bath or shower run some cold w=
ater over
your legs for 3-6 minutes. This helps to increase the blood flow and reduce
muscle soreness. If you have done a long run you can also try lying on your
back with your legs resting up the wall for 5 minutes – this helps re=
duce
any swelling or “pooling” of blood in the ankles. A light sports
massage or even just a bit of self massage of the calves and ankles can be =
very
beneficial. At big events and races they often have people offering massages
afterwards for a small fee, but if you are training hard over a long period=
consider
having a regular massage to help break down any little knots of scar tissue.
These knots are sites of potential injury as they adhere to the muscle
preventing smooth contraction.
(3) Recovery
A balanced training programme will have adequate
recovery periods build into it, this ensures that the risks of overtraining=
and
injury are minimised. The key to improved performance is not to measure how
much training you can do, but focus on how quickly you recover from your
training. If you are still tired on Tuesday from Sunday’s long run th=
en
you need to look at your recovery.
There are two types of recovery - passive and a=
ctive.
·
=
Passive –
This is basically resting and sleeping. As you increase your training you m=
ay
find that you will require more sleep. As a recovery tool it’s not the
actual amount of time you spend asleep it’s the consistency of the sl=
eep
pattern. This means that if you can’t sleep the night before a race y=
ou
shouldn’t worry too much as it’s the previous 3-5 nights sleep =
that
count. Remember - taking a whole day off and not doing any form of exercise=
is
actually good for you! Your performance won’t suffer if you chill out=
for
a couple of days.
·
=
Active –
An easy jog (you should be able to sing while running) or doing things other
than the running can be a great way to recover. Golf, walking, swimming or
cycling at a moderate level will aid your recovery, but you need to learn to
listen to your body. If you start to get little niggles or aches or you feel
tired then take some time out and rest.
<=
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