SPEED TRAINING FOR Eight Note

1 speed training to lay the foundation before.

If you are a novice or have a very long time did not run, asics shoes  so before you start speed training, jogging at least 3 months (3-4 times per week).

2 Select the appropriate route and venues.

Speed ​​during training, because the intensity of training than the average relaxation running high, so you feel more difficult, and you want to concentrate on training, so you will notice the process of running harder than usual, potentially dangerous. For example, when you run fast, you may not notice the ground obstacles, pedestrians. So, try to select some few people, fewer barriers, ground flat route speed training. In addition, the track and field would be a good choice.

3 to warm up before a run.

Run jogging during practice before the first 5-10 minutes as a warm-up. Warm-up allows you to accelerate the flow of blood, so that your heart rate and body temperature slowly improved, and your muscles ready to cope with the high-intensity training.asics men shoes No warm-up will greatly increase the risk of injury, even if you did not hurt, your training effect will be discounted.

4 Do not run too fast.

Many have just started a new speed training runners will often make a mistake: too fast, too hard. Speed ​​training course can not be too easy, but they can not feed themselves and coming completely out of control breathing and heart rate. For example, in running interval running, try to control the allocation of physical effort each time, so that each group with time are similar. If you feel physically in terms of speed training is completely depleted, the people completely collapse, and then you run too fast.

5 running posture to be correct.

Speed ​​training can help improve your biomechanics and running posture, so do not let your sprint action twist, running posture shape.asics women shoes

6.Speed ​​attention to rest after training.

Do not impulse speed for two consecutive days for high-intensity training, which will greatly increase the risk of injury. Although sometimes you do not feel any different, but in fact, your body is still recovering - Many people will even strength training two days after a severe muscle soreness. To give yourself enough rest, speed training in the day, you can easily run off or do some cross training.

7 speed training once a week.

Do not be too enthusiastic novice outset rather than one week of speed training. When you have enough strength and foundation,asics gel kinsei 4 you can consider increasing the number of weekly speed training (but remember not to be consecutive days).

8 to relax after running.

In speed training after 5-10 minutes of relaxation with running or walking as a warm-up before a run is very important.  asics gel noosa tri 7 This prevents pooling of blood in your legs; help drain away the muscles of lactic acid and other waste.