Julia
Instagram: @murrstein
Warming Up Before the Start
Question:
Good afternoon.
I'd like to know should I do a warm-up before the start of competition and which exercises should be done?
Is it worth training a day before a competition or having a rest day?
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good afternoon.
Of course, a warm-up before running is needed!
You don't mention how many kilometers you are going to run but I can say the shorter distance the better warm-up you should do. If we say about a marathon distance it is worth starting with a pre-run warmup of joints doing knee and foot circling and squat. Then, do a light run (10-15 minutes) until the sweating starts. There is no need to run a lot because we're gonna need a glycogen during a marathon running. The next exercise is a ligth stretching and running-specific exercises with accelerations (100 meters sections).
You can do a light warmup a day before the start of competition and it's desirable to do it at time coincided with the start time in the next day. I ususally did so. But there is an another approach when a rest day before the race is recommended. Both approaches are acceptable you just need to choose what's better for you.
Вы уже ставили оценку этому вопросу!
Обсудить в социальных сетях
Instagram ВКонтакте FacebookSimilar question:
Rest Day or Running the Day Before a Race?
Question:
Good afternoon.
If a teenager is going to run a biathlon on Saturday, should he train on Friday, the day before, or is it better to rest?
Marathon Time Goal Is 3:30:00
Question:
In September I finished my first marathon in 4 hours and 55 minutes.
Is it possible to run a marathon under 3:30 after a year or is a one-year training plan not enough to achieve the goal?
How to Run Faster? How to Train For a Half Marathon and Marathon?
Question:
Good afternoon.
- How to train to run faster? For instance, I run 5 km in 23 minutes but want in 17-18 minutes; I run 3 km in 12.50 but want in 10-11 minutes.
- How to train for a half marathon and marathon?
First Marathon
Question:
Oleg Sergeevich, good afternoon.
I run half-marathons regularly, my personal record is 1:52:00.
I've finished running season and plan to return to running trainings in spring (in late March or in the beginning of April). I have several questions:
- What date should I choose for my first marathon's start considering that I plan to return to running trainings in March and let's assume that I'll start to train for a marathon since 1st April? I would like to prepare good, it doesn't mean quickly because my main goal is to run a marathon without injuries.
- Could you give me some recommendations on training plan: frequency of trainings per week, weekly running volume? How will the weekly running mileage change every month?
- What's number of speed trainings a week? How many long runs should I do?
Thank you.
Sometimes There is No Desire to Train. I Don't Like Running-Specific Exercises
Question:
Good day.
What to do if sometimes I have no desire to train, I mean, for instance, according to the training plan there is an important training that you can't miss but you don't want to run at all. I thought it would be easier with the passage of time, but I still have no desire. Should I force myself or should I miss such trainings?
And the second question. If I don't like running-specific exercises could I not do these exercises and do running exercises only? Will it be enough, if I'm going to continue running half-marathons without setting concrete time goals? I've already run more than 5 half marathons and it is no longer difficult distance for me. The result, however, is not so good: about 2.05 - 2.10.
Thank you.
