Today I want to share with you the mathematics behind a training chart to prepare you for running a 10K as a beginner. Rather than following a pre-made chart, I want to share my experience and method for creating a customized chart, without getting lost in complicated paces, especially if you’re a beginner. Before we […]
Category: Beginners
The cooldown run is a crucial moment to regenerate muscles, facilitate the elimination of toxins accumulated in the previous workout, and personally, I enjoy listening to a few podcasts. This kind of run should be low-impact, perhaps on a soft surface like a park trail, with the heart rate kept at calm levels. However, surprisingly, […]
When delving into the world of training, a term that frequently arises is “progressive.” You might have come across phrases like “slow progressive,” “pure progressive,” or “endurance progressive” in various training schedules. But what exactly does it mean? Definition of Progressive Training Progressive training, as the name suggests, is a program that gradually increases intensity […]
When you start running, the main goal isn’t to achieve a specific speed but rather to build running endurance: the first 5K, the first hour of running, the initial 10 kilometers. The next step, if desired, is aiming for a certain performance. This is where this aspect of training comes into play: repeats. From Theory […]
Running in the chilly winter temperatures can be a challenge, but let’s tackle it with determination and awareness. In this article, we will explore how to adapt our nutrition and preparation to make winter running sessions not only sustainable but also rewarding. Strategic Nutrition for the Cold In cold environments, our body works harder to […]
Many believe that running is an innate ability for humans. However, we all make mistakes during running, but fortunately, we can correct them. Let’s see how to do it together. Error 1: Skipping the Warm-up Starting without a warm-up is a common mistake. Warming up is essential to reduce the risk of muscle injuries. A […]
Knowing your anaerobic threshold speed can be crucial in setting training rhythms and determining speeds to maintain during races. There are various methods to calculate it, each with its own advantages. Let’s take a look at some of these. Conconi Test: One of the Classic Methods The Conconi Test is one of the most commonly […]
Running training involves not only covering distance but also managing pace. Finding the right threshold speed is crucial to avoid overloading the heart during long-distance workouts while maximizing the training benefits. Many athletes rely on the Conconi Test, but there are also other methods, like the one developed by Dr. Albanesi, that offer an interesting […]
Let’s take a moment to examine a fundamental aspect of running, often overlooked but with a significant impact on your performance: the position of the elbows during running. Yes, you got it right, not only do the legs make a difference, but this often underestimated part of our body matters too. You might ask, why? […]
I’m here to introduce you to a little-known yet surprisingly useful tool for assessing your physical condition: the Ruffier-Dickson test. If you’re considering starting physical activity, transitioning from a non-aerobic to an aerobic activity, or resuming after an injury, this test could be extremely interesting and beneficial for you. What exactly is the Ruffier-Dickson test? […]