Training methods 2 – running edition

Today I left the weights on the side and had a cardiotastic session! I love a good Cardio session. nothing makes me feel like I’ve achieved more than a hardcore cardio session. Today it was 40 minutes of intervals/fartlek with 10kmph as rest  speed and 12-16kmph as interval speed. Followed by  on the stepper, 15 min of core and lastly some stretching. All this despite a stupid migraine that’s been lingering since this morning 😦 If anyone knows any good cures against migraines and headaches, please let me know!

Thought I’d give you some tips for improving your running miles and speed. If you normally do the same speed and you always go about the same length it’s time to think again! Your body gets used to doing the same thing over and over again and you stop to see results. if you want to improve your speed exchange two of your normal running sessions with either fartlek or intervals. Fartlek is a Swedish method which basically means playing with speed. Play around with the times you spend at different speeds, do 30 seconds fast that 2 min slow then 60 min fast and 30 sec slow etc. Just play around with it. Use different speeds as your fast/slow pace to mix it up. This will definitely stop you from getting bored, especially if on a treadmill. Intervals uses set time intervals. For example 1 minute fast, 2min slow, and 1 minute fast etc. The speeds are changed between two set ones. E.g. fast pace at 15kmph and slow pase at 9kmph and this stays fixed throughout the whole session and this is what distinguishes it from fartlek. Make sure that the majority of the run is spent at the ‘slow speed’.

If you instead want to increase the distance work by adding minutes (rather than distance) to your normal run. Do you always run 30 min? Make it 35 minutes next time and make sure you have a shorter recovery run the day after and that you stretch after. if you’re training for a marathon it may be an idea to see a specialist in marathons in order to get a appropriate programme to build up your distance without causing yourself any injuries or stress son the body.

How do you like your cardio session? Long distance, short distance, intervals, fartlek? (picture taken from Nike)

 

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