by
Zuzanna Przepiórkiewicz
Biuro Prasowe
Running training programs for beginners and the experienced - in cooperation with Gucwa Velo Trainer
Each training may be a great pleasure, whether you have just started your running adventure or this sport is already in your blood. You just need to know how to train and warm up and what to eat.
Running on your plate – what to eat
Light snacks such as nuts, oatmeal or banana enhance your performance during a morning run. In the afternoon, 2-3 hours before the training, you should avoid heavy food which stays in your stomach for too long. After running, it is beneficial to eat some carbohydrates to feel better and let your body recover. Some good examples are pasta with turkey or brown rice with tuna. Remember, regardless of whether you are an amateur or you have already taken part in some running events, you need to stay hydrated and drink at least 2-3 liters of water a day.
Easy to forget – warm-up and stretching
You just go outside and start an intensive training? It is a bad habit! A proper warm-up allows you to prepare your muscles for intense activity. It warms them up and protects you against painful and long-term injuries. Remember to run slowly for 10-15 minutes, do swinging exercises, circles and rotations and various skips.
Don’t forget about stretching after each training. When our muscles work, they become shorter and the tension of the fibers is higher. To avoid injuries, problems with joints, ligaments, and muscles, remember to stretch for at least 10 minutes. This will improve their performance and enhance the safety of your training.
Don’t forget about stretching after each training. When our muscles work, they become shorter and the tension of the fibers is higher. To avoid injuries, problems with joints, ligaments, and muscles, remember to stretch for at least 10 minutes. This will improve their performance and enhance the safety of your training.
Sample training sessions for beginners
1-week plan
Session 1: about 40 min. – 1 min. of slow run / 2 min. of walk x 10 times; 10 min. of stretching
Session 2: about 38 min. – 1 min. of slow run / 2 min. of walk x 5 times; 5 min. of stretching; 1 min. of slow run / 1.5 min. of walk x 5 times; 5 min. stretching
Session 3: about 47 min. – 1 min. of slow run / 2 min. of walk x 5 times; 5 min. of stretching; 1 min. of slow run / 1.5 min. of walk x 5 times; 5 min. stretching
With time, you can increase the length of running, e.g. 5 min. of walk and 5 min. of slow run.
Sample training sessions for the experienced
1-week plan
Session 1: about 55 min. – 45 min. of calm run, 10 min. of stretching
Session 2: about 58 min. – 30 min. of calm run, 10 min. of stretching; 20 sec. of sprint x 10 times with 1 min. breaks for slow run; finish with 5 min. of slow run
Session 3: about 40 min. – 10 min. of calm run, 5 min. of stretching, 20 min. of faster run, 5 min. of slow run
Session 4: about 75 min. – 60 min. of slow run, 15 min. of stretching
Remember to control your breath and to start slowly!
1-week plan
Session 1: about 40 min. – 1 min. of slow run / 2 min. of walk x 10 times; 10 min. of stretching
Session 2: about 38 min. – 1 min. of slow run / 2 min. of walk x 5 times; 5 min. of stretching; 1 min. of slow run / 1.5 min. of walk x 5 times; 5 min. stretching
Session 3: about 47 min. – 1 min. of slow run / 2 min. of walk x 5 times; 5 min. of stretching; 1 min. of slow run / 1.5 min. of walk x 5 times; 5 min. stretching
With time, you can increase the length of running, e.g. 5 min. of walk and 5 min. of slow run.
Sample training sessions for the experienced
1-week plan
Session 1: about 55 min. – 45 min. of calm run, 10 min. of stretching
Session 2: about 58 min. – 30 min. of calm run, 10 min. of stretching; 20 sec. of sprint x 10 times with 1 min. breaks for slow run; finish with 5 min. of slow run
Session 3: about 40 min. – 10 min. of calm run, 5 min. of stretching, 20 min. of faster run, 5 min. of slow run
Session 4: about 75 min. – 60 min. of slow run, 15 min. of stretching
Remember to control your breath and to start slowly!
