How to heat before a demanding session or competition

There is a lot

After these we must roll at least twelve minutes. There are physiological studies that say that twelve minutes of aerobic work is the minimum necessary to delay the arteries and veins sufficiently so that our blood flow is perfect, so that the blood runs perfectly and that the cardiovascular and respiratory system is activated as it deserves. P>

Then some progressive and career technique will come. 

I propose this routine to heat properly before training or compete:

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• 10 'stretching and joint mobility
• 12'-20 'of trot depending on the ambient temperature and runner level. The colder it makes more time we must roll so that the body acquires the ideal temperature
• 4 x 100m running in progression and without ending. Recover 1 'after each repetition
• 3'-5 'of career technique exercises (skipping, bars, heidis, ...)
• 3'-5 'recovery (active) before making series and fartlek, or up to 15'-20' if it is going to compete

 

and very important too, after intense training or competition carry out the "return to calm" , consisting of

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• 10 'jogging (very soft trot)
• Static stretching. This time we will keep the position of each year between 15 "and 20". We will make them relaxed

 

Franc Beneyto (1966, Dénia)
athlete and runner since 1977
coach of medium Fund and background since 1989
Custom and On-Line Training Plans for Route, Trail, Duathlon and also for opponents of physical tests For state bodies. href = "https://www.ferrys.es/medias-prene" >