Jak poprawić szybkość podczas biegania

 

Można napisać, że to temat rzeka, morze, a nawet ocean. Jak poprawić naszą biegową szybkość. Dla wszystkich nas jest to jakieś marzenie, mimo że większość oficjalnie mówi:  co tam czas, biegnę dla przyjemności, a cała reszta kupy warta. Niby tak mówimy,  że nam to plum, że nam to tita, a po każdym oficjalnym starcie klniemy po cichu do buta: „ do pani trudniącej się nierządem, znowu czasowa pupa”. Jak to można poprawić? Znalazłem dosyć ciekawą myślę propozycję na stronie: runners-world.pl. Z całego natłoku informacji wybieram te, które myślę że najbardziej się nam przydadzą:

 

„Aby biegać szybko, musisz trenować szybko. W tabeli przestawiamy 8 interwałowych sesji treningowych, które mają na celu poprawę Twojego czasu na 10 km. Warto urozmaicić jedną jednostkę treningową z Twojego dotychczasowego planu jednostką z planu poniżej (np. podbiegi czy długie wybieganie). Pamiętaj jedynie, że tydzień 4. i 5. są tygodniami budującymi siłę, zanim w tygodniach 6. do 8. zwiększysz intensywność.

Przed treningiem należy się dobrze rozgrzać. Nieprzygotowanie mięśni do tak intensywnego wysiłku kończy się z reguły kontuzją.

Uwaga: tego typu trening jest wskazany dla osób posiadających już pewien poziom wytrzymałości i sprawności fizycznej. W związku z tym za trenowanie w ten sposób mogą się brać osoby, które od 1-2 miesięcy ćwiczą regularnie 3 razy w tygodniu.

 

Tydzień 1 4 x 1 km (w tempie jak start na 10 km, z 2-minutową przerwą na odpoczynek między każdym interwałem)
Tydzień 2 400 m, 600 m, 800 m, 800 m, 600 m, 400 m – interwały z 90-sekundowymi przerwami na odpoczynek
Tydzień 3 2 x 500 m, 2 x 400 m, 2 x 300 m – z 90-sekundowymi przerwami
Tydzień 4 6 do 8 x 200 m podbiegów, zbiegi w truchcie
Tydzień 5 2 x 5 min, 2 x 4 min, 2 x 3 min z 9-sekundową przerwą pomiędzy nimi
Tydzień 6 5 x 1 km (tempo jak na 10 km startu z 2-minutową przerwą)
Tydzień 7 6 x 400 m (tempo jak na 3 km z 1-minutową przerwą na odpoczynek)
Tydzień 8 1 km, 800 m, 600 m, 400 m, 200 m, z 90-sekundową przerwą

 

Do tego ciekawa propozycja dotycząca ćwiczeń:

Kiedy biegacze myślą o treningu siłowym, zwykle przychodzi im na myśl siłownia lub męczące podbiegi. Dźwiganie ciężarów i zdobywanie kolejnych szczytów nie jest jednak jedynym sposobem wzmocnienia mięśni. My pokazujemy Ci inne podejście – podskoki, przeskoki i tym podobne, które poprawią nie tylko Twoją prędkość w dzień zawodów, ale również gibkość, elastyczność i zmysł równowagi. Ćwiczenia te kształtują też centralny system nerwowy.

Jak ćwiczyć?

  • Początkujący: 1-2 sesje w tygodniu około 10-15 powtórzeń z dwuminutową przerwą pomiędzy.
  • Zaawansowani: 1-2 sesje w tygodniu z większą ilością powtórzeń.

Zestaw ćwiczeń:

Przeskoki przez linę: Przeskakuj z jednej strony na drugą bokiem, odbijając się jednocześnie obiema nogami. Wykonaj 10-15 powtórzeń.

Pajacyki: Wykonuj dynamiczne skoki z rozkrokiem i wymachem ramion. Zrób 10-15 powtórzeń.

Podskoki na jednej nodze: Skacz w miejscu, pamiętając o tym, by dla właściwej amortyzacji przy lądowaniu uginać lekko nogę w kolanie. Po 10-15 powtórzeniach zmiana nogi.

Przeskoki obunóż: Przeskakuj przez niskie przeszkody z uniesieniem kolan. Zrób 10-15 powtórzeń.

Żabki: Zaczynając od przysiadu, wyskakuj w górę, unosząc ramiona nad głowę. Wykonaj 10-15 powtórzeń. Tak myślę czy zamiast wyskoków będąc w przysiadzie nie zaśpiewać „re, re, kum, kum” też będą żabki nie sądzicie?

Przeskoki bokiem: Przez ławeczkę bokiem, odbicie od razu po lądowaniu. Zrób 10-15 powtórzeń.

Wieloskoki: Wyobraź sobie, że przeskakujesz z kamienia na kamień. Wykonaj 15-25 powtórzeń.

W przód i w tył: Wykonuj 2 skoki do przodu, a potem 1 skok do tyłu. Jak najwyżej unoś kolana. Zrób 15-25 powtórzeń.

Szybkie wyskoki: Wyskakuj na jednej nodze tak szybko, jak potrafisz. Po 15-25 powtórzeniach zmiana nogi.

Podskok i krok: Wyskocz na lewej nodze, przejdź do wykroku na prawej nodze, i tak na przemian. Zrób 15-25 powtórzeń.

Jak ktoś sobie nie może wyobrazić napisu, to myślę, że wygooglać zdjęcie nie będzie problemem. Wystarczy w wyszukiwarkę wpisać nazwę ćiwczenia i wybieganie wszystko, co potrzebujemy. Tak sobie myślę, że niedziela będzie dobrym dniem na tego typu kombinacje. Chociaż z drugiej strony myślę, czy nie lepszy byłby czwartek, jako ostatni dzień treningowy przed weekendowymi biegowymi zabawami. Ja wiem, że ktoś może powiedzieć, że to jakieś stare schematy i propozycje, teraz podążamy zgodnie z nowimy trendami i nowe spojrzenie jest inne, bardziej dynamiczne, lepsze etc. Jednak przypomnijmy sobie powiedzenie o metadach naszych babć i dziadków, które w większości przypadków się dużo lepiej  sprawdzają, niż te nowe


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