Running training – advices and recommendations












            ******************************************************************************************

            * Running training – advices and recommendations
            ******************************************************************************************
            29. 3. 2012; by: PhDr. Aleš Kaplan, Ph. D. ; Section: University marathon

            The university marathon [ URL "http://www.praguemarathon.com/en/2012/volkswagen-marathon-w
            university-marathon/about-the-race"] will start on Sunday May, 13 at 9.00 am. It means tha
            of March 26 you have seven weeks for preparation. In the beginning you have to set a goal 

            current level of your efficiency and heath state.  The preparation  derives there from. In
            weeks, you should attend from two to three running trainings and one general training in o
            effort to burden the organism successively.

            Advices and recommendations to be outlined in the beginning:
            Before getting ready for a regular running training  I would recommend to visit a  gym phy

            only one health and the goal of our running preparation is not to destroy oneself but to r
            own section of the University marathon while having a good feeling from the run,
            · do a run-up in the range of 5 – 8 minutes at a very low pace,

            ·after the run-up move to warming-up the entire body, choose dynamic exercises as moving t
             moving your knees towards your chest or  lifting up your legs while lying down, as well a
            stretching exercises,

            · in order to get ready for the running locomotion choose special running exercises as lif
            kicking legs up, kicking legs behind,  jogging, crosswise running, at a section of 20 m,
            · you  finish the warm-up by running straights of about 80 m as you run the technique of t

            intensified run or run at pace,
            · don´t underestimate the warm-up, it should take around  25 - 30 minutes,
            · after every training  perform cooling down exercises at a low pace for 5-8 minutes all f

            stretching, compensation or release exercise.
            · it is suitable to monitor the heart or  pulse rate values,
            · it is important also to get a suitable running shoes,  one cannot run the running race n

            shoes nor in  „slippers“ in order to have a pleasant feeling from the run.
            In order to have an idea what a running race atmosphere is like I recommend to visit the P
            March 31 in the role of a spector . Besides unusual sport experiences you will „suck“ the 

            running race.                                                                             
            PhDr. Aleš Kaplan, Ph. D. [ URL "http://www.ftvs.cuni.cz/katedry/ka/ak.php"] , sport speci