Tips for runners: The efficient runner

By Atletismo Arjona

Continued Success – A Useful Guide for Beginning Runners

Every year we see more people who are encouraged to hit the asphalt and the paths with the best of intentions. This is like the effect that occurs in gyms in January; people excited by their New Year resolutions to get in shape.

Rookie runners have similar aspirations.

However, these runners are usually overwhelmed or discouraged by not seeing progress in their new activity.

What is this all about?

Running is usually the first choice of many to improve your fitness, due to the low cost of getting started. You can do it anywhere and there are no long term costs associated with running.

Buy some shorts, a top, a good pair of running shoes and you're ready to hit the road. How hard can it be?

Due to the low cost and ease of access, many runners are not mentally or physically prepared for the effort they are going to subject their body to. As well as the time invested in this activity. Everything that is good requires time and effort, and running is definitely one of those "good things".

Here we will give you the tips to ensure your success, or at least so you are not discouraged in this new adventure you are about to undertake in the world of running.

• Language: English
• Publisher: Atletismo Arjona
• Release date: May 19, 2017
• ISBN: 9781547501434

Book preview

Tips for runners: The Efficient Runner

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Original Spanish title - Consejos  para corredores:  EL RUNNER EFICIENTE

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Juan Carlos Arjona (Cáceres, 1977). Athletic trainer, Personal Trainer, founder of the Athletics Arjona team, passionate about the sport and a runner who has completed 47 Popular Races, 50 Half Marathons, 12 Marathons and 6 Trail runs. His principles are to always to beat a previous performance, forget any lost training, do not try anything new on the day of the race, always raise your arms no matter what happens, train with balanced intensity for success and survive the pain because it will soon pass. Only pride is forever. Juan Carlos is Coordinator of El Sol, broadcast from the west of Spain, (Radio Channel Extremadura) and columnist in Sol Deportivo. He currently trains 387 runners from 14 countries.

MAIL: [e-mail]

Web : www.atletismoarjona.com

Edition year: December 2016

All rights reserved©

All rights reserved. Published in Spain by Raul Martin and Juan Carlos Arjona Ollero

First edition.

This publication may not be reproduced, transmitted or sold, in whole or in part, in any form, without the prior written permission of its author. The only exception is if you want to cite a small fragment of the book to make a review or criticism of it.

The author assumes no responsibility for the use that may be made of the contents of this book. The reader is solely responsible for their actions.

CONTENTS

What kind of runner are you?

1. The technology addict

2. The Spoiled Ones

3. The Cyborg

4. The Dynamic Duo

5. The Veteran

7. The Part-time Runner

8. The Multimedia

Tips for beginning runners

Equipment

Get Dressed

Make Friends

Make Plans

Acclimatize yourself

Give Your Body Fuel

Hydrate

Warm Up

Listen to Your Body

Rest Properly

When Is the Ideal Time for Exercising?

There Are No Excuses, Just Do It

Remember the Innumerable Benefits

Why Train in the Morning?

Reasons to train in the afternoon

Training at night to increase lean muscle and lose fat

Strength training for increased growth

Stretching: Before or after running?

What Does Tradition Say? Before Running

During training, stretching should be done after the run

Post stretching does not limit the warm up

Warm up options within the training plan

Stretching options for the training plan

Good legs, good calves, good twins

Gastrocnemius Muscle Training

Exercises for Twins

Which device do I need to train the muscle twins?

Good Twins

Walking, the key to your training plan

Walking indoors for running training

Walking for forming resistance

How many minutes should I walk as part of my training plan?

Starting to run following motivation from the benefits of walking

How to increase speed while running?

Repetitions to Improve Speed

What are extensions?

What is this activity useful for?

The Mini-Reps

Ascent training between Races

Tolerance to Fatigue

Average Increase

Long Climb

How Far Can I Run? The Amount and Quality of Training

Understand the parameters that influence athletic performance

How much training should we do?

Quality of training performed in sport, and genetics.

Quality of Training

Hence it is important to:

Muscle Fibers in Speed and Endurance

What are slow fibers?

What are fast fibers?

How much is there of each fiber?

How to train with rubber bands

Bands offer a wide range of exercises

Using the band for male triceps

Exercising the trapezius and shoulders

Chest traction

To work the glutes

Biceps curl

Abdominals with bands

Benefits of cross training: cycling and running

Static bike and athletics, as an aid to overcome injuries.

This physical training helps strengthen and improve muscular condition.

‘Breaks’ can be integrated into this physical training routine.

The muscle groups most benefited by cycling.

Should I train both sports every day?

Valuable tips for running in the summer

Adapt the body to heat

Limiting the warm-up time

Choose loose clothing that allows you to perspire

Cool the body before and after a race

Drink plenty of water before and during the race.

At the first symptoms of heat stroke, cease physical activity

Gradually decrease body temperature after exercise

Remember that....

How to avoid over training

What is overtraining syndrome?

Causes and phase

Tips to prevent overtraining

How much exercise is too much?

Excessive exercise

Aching Joints

Fast weight increase.

Train with pain

Excessive exercise is counterproductive

Signs you are exercising to excess

The 5 Most Common Mistakes of the Runner

1. Next day pain. My legs are full of lactic acid

2. Before the competition I take an energizer

3. To run you need to do it slowly.

4. To prevent anemia in the runner, take iron

5. The more I cover myself, the more my weight falls. To reduce your tummy you must do many abs

Tips on Running with your Dog

Not all dog breeds are fit for running

Dogs that are suitable for running

Precautions to consider

Useful tips for jogging with your dog

An undesirable companion: Hyperhidrosis

How can a person live with excessive perspiration?

Excessive sweating and in relation to other diseases.

Palmar and axillary hyperhidrosis

Hyperhidrosis and its treatment.

Common Mistakes When You Begin to Run

Run long distances in a shorter time

Eating badly.

Ignore the center or core of the body

Signing up very soon to a race

Self Diagnosis

Insufficient Rest

Avoiding Stretching

The Benefits of Cocoa for Sports Performance

Improves cardiovascular health

Promotes post-workout recovery

Chocolate does not harm (if it is bitter)

Manufacturing processes reduce its beneficial properties

Suitable for athletes who must maintain a certain body weight

To keep your figure, do not say goodbye to chocolate

Using Ice as Post-Training