PATRICK DOYLE con TRAINING GUIDE FOR ULTRA RUN
TRAINING GUIDE FOR ULTRA RUN.This is a guide in which you have to record your results. Monitor your progress. Save the results.I assume you know how to run. For sure.One great runner wrote:About running:"Keep in mind four qualities: calm, light, fluid, fast." At the beginning, the run should be calm, if you manage to achieve it, it's good enough then work on making it light. Do not require effort, as if he had somewhere, how high is the hill in front of you, or if you do not care where you are running, when you practice it for so long that you forget that you are practicing at all, then it's time to do a fluid course. you will be fast "First of all - skipping rope. Raramuri put their feet lightly. So it is necessary to jump a lot on a skipping rope and drop to the feet. Then they get tired less and you can run longer.Second - sprint training. Legendary Emil Zatopek, three-time Olympic gold medalist, practiced with sprinters. Running to the max taught him a better understanding of the body's properties and capabilities. In addition, it helped to slightly fall on the heels. Like the Tarahumara Indians. It should therefore be run at distances, as if you were starting in the sprint - quick movements of the legs, long steps and a slight descent on the heels.Thirdly - you need to feel the balance. The Indians run along narrow paths in the mountains, in uneven terrain. Body balancing is therefore very important. To learn it, you should practice a lot with gymnastic balls - the best thing is to do squats with one leg on a large ball at the back. This exercise strengthens the muscles and improves stability.Fourthly - jumps with his hands on his head. Next, a set of exercises with gymnastic balls - squats with a ball resting on the back and wall, push-ups on the ball and lifting the head, lying on the ball.