Si iarna alergam!

Si iarna alergam!

                                                                                                         Cover photo by Cristian Alin Lazar



Plan de antrenament si sugestii pentru alergarea de iarna



Multi participam la competitii unde incercam sa maximalizam efortul si sa obtinem un timp bun, iar acum urmeaza o perioada scurta de relaxare si de planificare a noului sezon. Fie ca esti concurent experimentat sau incepator, perioada iernii ofera o posibilitate excelenta de fundamentare.

Antrenamentele de iarna 

Stii deja ca nu poti fi in top tot anul si ca trebuie sa-ti lasi organismul sa se odihneasca. Daca iti planifici sezonul constient si pe termen lung, trebuie sa lasi cateva saptamani odihna dupa perioada competitiilor. Regenerarea nu consta din repaos total, poti face sport in continuare, dar numai de 1-2 ori pe saptamana, de intensitate mica si daca este posibil, altceva decat alergatul: bicicleta, inot, schi, etc. pentru a te reincarca atat fizic cat si mental. Daca te-ai relaxat destul si te simti pregatit de noile „aventuri”, la sfarsitul toamnei poate incepe perioada de acumulare.

Inainte de a sari la planul antrenamentelor, trebuie sa tii cont atat de scopurile personale privind distanta cat si de varsta, respectiv pregatirea fizica de care dispui. Bineinteles, persoanele care se pregatesc de un ultramaraton, nu vor alerga atat cat o fac cei care se pregatesc de un semimaraton. Insa scopul este de a acumula cat mai multi kilometri, si daca este posibil, alergati intr-una (in cazul in care nu este posibil alergatul ore lungi, aceste antrenamente se pot imparti in doua, unul fiind efectuat dimineata, celalalt dupamasa sau seara). Important este ca aceste alergari sa fie lente si sa nu fie solicitante (mai ales din cauza temperaturii scazute).

Alergarea de iarna

Multi dintre profesionisti se antreneaza in cicluri de 3 saptamani: in prima saptamana alearga 100, in a doua 120, in a treia 140, iar apoi revin la „repaosul” din prima saptamana, urmand sa-si mareasca iarasi distantele de parcurs in saptamanile care urmeaza. Cei care au un scop mai indepartat, isi pot planifica antrenamentele pe ritmul 100-150-200 kilometri/saptamana.

Dupa o luna de alergat incet, se incepe o luna cu antrenamentele de forta. In aceasta luna kilometrii nu mai sunt importanti, se poate asadar renunta la cateva alergari in favoarea maririi masei musculare. Este necesar si un plan de antrenament de care sa te tii, de 20-30 minute pe zi, 4-5 ori pe saptamana, lucrand mereu alte grupe musculare, cu puls crescut de intensitate mare si durata mica. Ar fi indicat ca alergarile lungi sa nu intersecteze aceste perioade, deoarece masa musculara va fi suprasolicitata. Poti insa sa incluzi alergari scurte, de incalzire si/sau de „levezetés” (recreatie).

Alergarea de iarna

Luna urmatoare se incepe iarasi cu acumularea kilometrilor, iar daca temperatura permite, cu cate-un antrenament intensiv, fartlek pentru redobandirea vitezei si de a ne reobisnui cu pulsul ridicat. Diferenta de nivel ar trebui sa fie un antrenament de zi cu zi, esential mai ales pentru practicantii alergarii montane, cu un plus de adrenalina: alege un traseu nemarcat pentru a mai lucra pe tehnica si pe intarirea musculaturii genunchilor si a gleznelor.

Asadar, daca e iarna, antrenamentul poate continua.
Alege echipamentele potrivite, iar alergarea poate fi mai placuta decat oricand!
 

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