How to prepare to run 10 to 15 kilometers

Long-distance races such as 10 and 15 kilometers, require specific training and care so that metabolic and muscular needs are met. Different from the 5 km (medium distance) courses, which can be done between 25 and 30 minutes, the average time for 10 to 15 km varies between 50 and 90 minutes, considering that each km is done in 5 or 6 minutes. > For beginners, the test time, determined by the intensity of the exercise, should be secondary. It is more important that the distance is traveled in a balanced way and without damage to the body than traveled in a shorter time. Aerobic, anaerobic, willpower, and nervous system fatigue are factors that influence endurance and therefore should be considered in an appropriate training model.

In order to understand this process, the aspects listed below should be considered for long-distance races:

Energy systems: The energy used to keep the body working is derived from blood glucose, glucose (glycogen) stores in muscles and liver, fatty acids (fat) and proteins of muscle). Intensity, exercise time and nutritional status will influence the type of energy system that predominates for each activity and moment. For races between 10 and 15 km, 80% of the training should be for aerobic resistance (use of glycogen and fat) and 20% anaerobic resistance (mainly glucose).

• Beginner volume for 10 km: 30 to 40 km for

• Training: priority for aerobic (running) and long distance training with specific training for anaerobic training, important for the initial moments of the race.

• Bodybuilding: strength training it is important for all runners to strengthen muscles, protect joints and prevent injuries. For distances above 10 km, resistance training is indicated with series of 20 to 15 repetitions with moderate loads, with an average of two exercises for each muscle group. Thus, in addition to avoiding injury, the resistance fibers present in the muscle are stimulated, aiding in the performance and economy during the race.

• Recovery: the rest interval between training should be seen as primordial for what the body can to respond to the stimuli provoked by the exercise.

• Most frequent training methods: continuous, interval and fatlek:

Extensive continuous: large distances traveled with constant rhythm and moderate to low intensity. Objective: improvement of the cardiovascular system, increase in the demand for fat metabolism, regeneration of glycogen stores and stability of yield

• Intensive continuous: shorter distances with constant rhythm and moderate to high intensity. Objective: to increase glycogen stores, increase effort tolerance (anaerobic threshold), increase blood circulation in small vessels (capillarization) and increase cardiac work

• Variable: known as fartlek or speed play, this method comprises running continuous for 20 to 120 minutes with varying stimuli that may be speed or terrain. Objective: to work the athlete's perception of effort, metabolic variation during exercise and resistance to fatigue, among others.

• Interval: In interval training, periods of effort are interspersed with intervals of rest or active pauses. Stimulus periods can range from 15 seconds to sets over 8 minutes, varying according to the purpose of the training. Pause periods also vary and correspond to the type of stimulus

• For a good performance in the race it is important that a periodization of the training is done, in which the trainer and student determine the training period and objectives. In general, it is important to vary the types of training, keeping different stimuli such as those offered in the models mentioned above.

Defining the final distance is possible:

Traveling a shorter distance with greater intensities

• Traveling a greater distance with smaller intensities
• Move smaller distances divided into intervals or with varying rhythms.
• In all cases it is important to establish interval days to avoid excessive fatigue, lack of performance or stress fractures. If you are not an athlete, consider running 2 to 3 times a week by dividing the distance (volume) and alternating speeds. As exemplified above, if your goal is to run 15 km, as in San Silvestre for example, it is not required that you run 15 km or more in each workout. When in doubt, look for a coach.

Sport-oriented NGO launches campaign to raise funds

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(Fitness)

Male Capoeira group holds an event that mixes gastronomy, theater and dance

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(Fitness)