Running

Why Run? What are the benefits?

Running is by far and away one of the most benefical forms of exercise. It decreases your chances of suffering from anything from the common cold, to heart disease, diabetes and cancer. It ensures the efficient flow of blood and oxygen through the body and increases the elasticity of the arteries, whille also keeping blood-pressure low. As a person runs, his or her arteries expand and contract more then usual, allowing blood to flow in and out proficiently, keeping the arteries elastic and the blood pressure low.

Running will also maximise your lung potential. Every increase of running intensity results in a increased oxygen demand for your working muscles. This means your lungs have to work harder and harder, using more lung tissue and utilizing the 50% of lung capacity that would otherwise remain unused for a sedentary individual. With regular running, it's even possible for smokers to recover there full long potential.

Many people run for it's great weight-loss abilities. Running allows a person to burn 100 calories for every kilometre they run, and more after the completion of exercise. While running, your body temperature will increase dramatically. Of course, this temperature has to regulate or you'll continue to sweat and lose fluid. To regulate your temperature, your body ontinues to work, resulting in calorie burning up to two hours after the completion of exercise.

People can get addicted to running. You may ask why; isn't running painful, tedius and exhausting? It can be, but it's the feeling of euphoria and happiness after the hard work that gets people coming back. This feeling is due to a hormone called betaendorphin that is released by the nervous system to to alleviate the pain after a run. It creates a feeling of extreme happiness and exhiliration that runners call the "runner's high". It's a happy, clear and calm state that a runner feels and is the reason why fit and healthy people feel more energetic in every day life.

On top of all the benefits of running, it's just really that cheap and easy to start. All you need is a pair of runners and some dedication and within one month of solid running, you'll be experiencing the "runner's high" and feeling great.

 

 

 
Session 1
W/UP
Stretch                         
2 x 400m @85%
2 minute rest
5 x 1/2 lap @ 95% (jog second 1/2 lap recovery after each run)
Fartlek training - 5 x 30 second walk/30 second jog/ 30 second sprint
1 slow lap
Stretch
 
Session 2
W/UP
3 x 400m @ 95%
2 minute rest
2 x 200m @ 95%
90 seconds rest
2 x 100m @ 95%
1 minute rest
1 slow lap
Stretch
 
 
 
Session 3
W/ UP
1 x 400m @ 90%
7 x 300m
100m walk recovery
1 slow lap
Stretch
 
Session 4
W/UP
Stretch
20 minutes continuous run
1 minute intense run
Stretch

Interval Running
1km W/UP - include running drills, eg: butt kicks, high knees, carioca etc.
10 x 200m in approx. 30-33 seconds (for advanced), 35-40 seconds (for intermediate), 40-48 seconds (for beginners)
1 km cool down
Total = 25 minutes and 4km at a very high intensity (2km W/UP/ 2km work)
Pyramid- Interval training
1km W/UP - include running drills, eg: butt kicks, high knees, carioca etc.
200m, 400m, 600m, 400m, 200m
Recovery = walk half the distance you have run (ie. 200m run = 100m walk recovery –  400m run = 200m walk recovery)
1 km cool down
Total = 20-25 minutes and 3.8km at a very high intensity (2km W/UP/ 1.8km work)
Shuttle Run
1km W/UP - include running drills, eg: butt kicks, high knees, carioca etc.
40m shuttle run – 3 sets of 10 efforts (up and back is 2)with a minutes rest between sets
1 km cool down
Total = 20 mins and 3.6km at a very high intensity (2km W/UP/ 1.6km work) 
Fartlek
5 minute W/UP
20 second walk – 20 second stride – 20 second hard (x 15 for advanced/ intermediate x 10 for intermediate/ beginner)
5 minute cool down
Total = 10 - 15 minutes
Steady State
4km run at steady pace (16 – 18 minutes for advanced/ 18-22 minutes for intermediate/ 22-30 minutes for beginner)
Total = As fast as you can complete the run. The times above are general guidelines.

 

 

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