To outsiders, running can seem like the simple move out of the house, travel a few miles and enjoy the full benefits of physical activity.
However, practicing this sport goes much further. There are many specific training sessions for athlete, amateur or professional development, such as interval, long, fartlek, up and down and regenerative.
This way, it may even seem difficult to choose an appropriate one to achieve your goals. For this reason, O2 Per Minute has separated the main trainings focused on the race, their specificities and when to perform them.
Interval training, also popularly known as shooting training, is one of the most commonly used exercises and also one of the most tiring exercises. With the goal of improving the athlete’s performance in the events, this training makes the runner sweat more than normal.
It consists of a race performed at a faster pace than the athlete is used to, combined with established intervals. This training can greatly help the athlete increase their usual speed, expand muscle and cardiovascular capacity, and consequently increase VO2 Max.
“Interval training is a strong training in which the runner has to do their best. After completing the established distance, there is a slightly longer pause, but soon returns to the exercise, ”explains Paulo Rennó, technical director of Paulo Rennó Assessoria Esportiva.
Created in the 1930s by Swedish coach Gösta Holmér, this training is one of the most used and advantageous to date. Coming from Swedish, Fartlek means “running games”, an exact translation of training in action.
The fartlek has no definite place, it is a type of race that can be done on any terrain, be it asphalt, sand or grass. However, not everything is a joke. The intensities vary over the past, sometimes strong or low, improving speed, conditioning, strength and performance.
“There is nothing definite about fartlek. The runner can run as far as he wants and wherever he wants. The only rule to follow is the intensity of the strides, .
Often confused with interval workouts, Tempo run focus is different from other workouts. Recommended for intermediate and advanced athletes, the run time shots are larger and should be made at the pace the athlete wishes to take the next race.
In addition to contributing to performance, this training also has a psychological ability, which is to establish new self-esteem for the runner, who will feel more confident to take the test.
“This exercise should be used as an evaluation parameter of athletes, from their technical level, obtaining results in the medium to long term. Athletes will know what the pace of the race will be like ”
Up and down
In addition to its performance goals, which will help the athlete run better and faster, uphill and downhill training also contains both physical and psychological sources. “The athlete’s conditioning increases considerably, besides increasing his safety during training and events,” says Rennó.
Running uphill is important for athlete development. However, as it is a specific and exhausting training, it should not be practiced every day, but once a week, with low volume, in small shots, with breaks.
Usually the last workout of the week, the long run is the exercise that has the longest distance, since the next day should take a break or a light workout.
Longon is a slower training, in which facing the distance is the main objective and aims to adapt the body to the dispute of longer events. This training teaches how to properly burn body fat and learn how to save glycogen stores.
“The long should be a careful training, since the speed of the runner can not be too strong and not too low, because this exercise will not have its advantages, which includes the muscular and cardiovascular evolution,” says Amato.
At rest time, to leave the body intact again, is it more valid for the athlete to do nothing or run? The most obvious answer is the first one, right? Not quite. Regenerative training can be very helpful if done correctly.
This exercise is considered an active rest, that is, a low intensity activity or walking, which aids in the body’s recovery after training. It should be done as a way to keep up the activity without overdoing the workout.
“The biggest advantages of combining regenerative training in the spreadsheet is its combat against lactic acid, which helps fight muscle damage and the recovery of the cardiovascular system,” .