Running the winter break should be doing

All runners will need some time to rest. No matter how old you are, no matter how many miles you run one week, a reduced amount and intensity of running time will be on your body - and your brain - good. For many runners, kobe VIII shoe there is no better than in the rest of the time during the holidays, because it matches the needs of both domestic duties also have needs.

Jenny Spangler (Chicago "Jenny Spangler Running Team" Coach, 1996 U.S. Women's Olympic Marathon champion tested) said: "By the end of the year, most of the runners ran their best to have the most long-distance running, whether it is run every week 20 miles or 100 miles, their bodies are to an extreme degree. Whether you are how strong a person, the day to day running will eventually make you get up early exhaustion. "

The length of time to rest up to you to decide - a weekly run 15-20 miles a novice at rest two to three weeks will feel vitality restored; however, a strong ability to marathon runners may take two months rest. But do not completely stop practicing, or re-started running will become more difficult. Instead, try these methods to ease his tired body, nike lebron basketball footwear so you get to rest and recover, and to a healthier, more quickly in 2012 to prepare.

High mileage runners

In your first week of rest during the second week, put your running mileage drops to zero, and will only do some light cross-training, such as: cycling, swimming, weight training or yoga. David Levine ("The Complete Guide to Marathon Training fool" a co-author of the book, American marathon training coach) said: "Cross-training allows your body time to repair the tiny muscle tear and re-save the hormone promotes muscle regeneration and enzyme content.”

Speed ​​Training

During the break, you need to practice in order to maintain some speed interspersed leg and lung strength - to do so, will also help you lose eventually return to normal discomfort when running. Spangler said:free run 2 mens "Fatlike training method is a great way and it can not give too much physical or mental stress under the premise of maintaining some of the running speed and this method is not time, distance or speed requirements; it just requires you to keep movement. "once a week or twice in the running halfway done five Fatlike Training buildup, totaling three minutes, each time the speed For you, should the middle speed. As long as you feel physically restored, the gap can be done at each buildup slow run. If you are running with a friend, then turns buildup, and decided to run the distance and speed.

Long-distance running

The marathon aside some time not only give you more time to make your running muscles running from one year to restore sustained, but also let you have more time with his family, has long been ignored or treated, but laborious housework, free run 3 for example: by leaves clogged sink. In practice one or two weeks after the crossing, last no more than two weeks each run 30-40 minutes. In the remaining three to four weeks of rest time, you run the maximum distance before the break should be your long-distance running distance of one-third to half.

Time goals

Levine said: "You should have relaxed face things above timetable looks strange, but to have such an opportunity to run without any pressure is useful and interesting." Reduce stress and lower expectations, you will feel comfortable mood surrounding atmosphere, jogging together with friends or family, faithful cheer for running and immersed in the party after running into. nike basketball men shoe To the local at the "turkey dance" dance or "Christmas bell" racing game instigated a friend to join the ranks of your running, and to watch at home, do not bother about the running time.