!#7# Overcoming Fatigue - How do you rate your improvement in the Long Distance Running

!±8± Overcoming Fatigue - How do you rate your improvement in the Long Distance Running

Fatigue and speed to take the opposite ends of endurance running performance. Fatigue is the primary factor that limits exercise in the increasingly long distances. But of course if you just run faster, you should complete the race faster and keep knocking on the door of the hard work first.

Driving the need for many runners. How can I be faster? First, as I compare it to running training for baking a cake. If you bake a cake, you need to combine a series ofIngredients such as flour, sugar, eggs, yeast and milk. If you omit one of these ingredients, you will do something, but it will be a breeze.

Like cooking, training for endurance run also includes a set of basic ingredients: easy runs, running time, intervals, hills and long, slow run. Let one of these and you get results, but the best results for the resistance. But how do these work for you to run faster and lessFatigue?

First, there is the long, slow run. These races can last, time, and cover many miles in the marathon runners that help the body to develop low energy storage. To stimulate the right kind of development, it is necessary to moderate the heart rate, which is run at 70-80% of maximum heart rate (MHR). The hardest part for me - and I think a lot of runners fall into this camp - is the assessment that the level of commitment to a journey that can last for 2 or more hours.

That's why ILawyer with a heart rate monitor for long distance slow. Think of your heart rate monitor, the temperature gauge on a stove. A baker can not bear good results when they have to guess the temperature of the oven. You might think you have a pretty good idea of what appears on your level of effort. The heart rate will tell you exactly what your level of exertion.

Then, there are ski time. These tracks are long distances at a pace slightly faster than light or long runs slow. Thebest description I heard for the necessary level of effort is that they were "pleasantly hard." In other words, you are fast enough, but you feel like you could hold for 20, 30, 40 or even 50 minutes. These courses will help you develop the ability to run faster for a while longer before you feel exhausted.

Then we build speed all important: the intervals, fartlek and hill. All of this strong growth of muscles and challenge your body in a way thatstimulates the development of fast twitch muscle fibers in muscle functioning. If you want to run faster, this type of work is mandatory and must be hard and fast. They are in the area of your higher level of work effort. I really do not see him with a heart rate monitor to see if I worked hard enough. Can the way I feel when I'm in training zone right to say. But I know that with a heart rate monitor for me to train my heart rate between the lower ranges.

Finally, I would be remiss ifI think that is not included in the mix of easy runs training. This short, simple effort is made may not seem to have a place in a heavy training program, since it does not seem to develop distance, speed, strength or ability. However, you need the old adage that training stimulates the muscles to remember, but during the rest of the muscle growth actually occurs. A rider who has always trained hard and long a runner who is working on a wound. Break and some tracks will be easymake it stronger and faster in the long term and keep the wound free.

To improve the speed in the race long distance and reduce feelings of tiredness, your training program to integrate these elements. Maybe not every week, but certainly in phases. How to bake a cake for my analogy, each of these ingredients play an important role to play in achieving results. Use them all in the right quantities and enjoy success in your training and your race.