I have been chatting with Rohan Williams, a Cuso International Alumnus who volunteered in Guyana and India. Rohan is a track and field supah-star - with an expertise in sprints and horizontal jumps. He he gave me some great tips to share with the team:
Sprints are definitely good for building endurance for long distance runs, pushing the wall so to speak. I would suggest 200m and 300m, at the most a 400m. For the best impact work your way up to running as fast as you can, starting at about fifty percent.
If you plan on racing on a regular basis I would encourage you to have a sprints day once a week, where you warm up and do an interval workout. Start with 100m, 300m, and 100m all full speed with a minute in between, then move up by adding 100m and settle at 300m, 400m, and 300m. This is generic for building speed endurance.
STRIKE The fact is that most distance runners run heel to toe. Some critics will claim that this could cause injury - I would suggest that you find your natural form and use that one. if it is heel to toe, or ball of the feet, that is fine.
To avoid injury train on softer surfaces grass, dirt etc. Strengthen your calf muscles and ankles.
Unfortunately Rohan won't be in town to run with us in the Toronto Waterfront Marathon, but he will be running with us in spirit!
THANKS ROHAN!
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