Ideal Running Technique (UKA)
Ideal running technical templates from UK Athletics:
Download all four technical model templates (PDF): Technical Model Templates
Ideal running technical templates from UK Athletics:
Download all four technical model templates (PDF): Technical Model Templates
On the hottest day of the year several Musketeers perspired heavily round a car park – all because Sharon Stevens said we should!
Kate, Caroline, Julie, Chris MP, Jackie, Sarah and Guy all took part in Sharon’s excellent master class in speed training at the park & ride opposite the George Pub in 20DegCelcius heat.
It all sounds a strange location, but for running purposes the numbered parking spaces seem ideal for running intervals to and from.
It was Caroline’s and my first time and I think we would both agree it is very worthwhile. It is hard work, if you are doing it properly and builds your speed gradually each time you go.
The sessions are once a fortnight and either Sharon or Chris MP take them.
With the support of each other we all managed to do complete the session which amounted to four times of the following — three circuits at 80% effort or what ever you might run 5km at and then one lap at 90 per cent (plus) effort.
This amounts to 16 laps, 12 at less effort and four at close to maximum effort ou commander viagra.
It is more tiring than it sounds, especially the final laps.
But we are all there to cheer and clap and encourage in true Musketeer fashion.
Julie was not well enough to sprint. Jackie went through the psychological barrier, while Sarah did very well considering she was also breathing badly. And Kate and Caroline helped each other round. Even Sharon ran for at least one lap – on the cool down.
You all start with a warm up run then do some warm-up stretching and then cool-down dynamic ands static exercises. Not that we needed much warming up – the heat is actually ideal for short sharp training, warms muscles faster and naturally.
May be more people can come and try – as you can all see it is for all standards.
By Guy
A thank you for this information to: Lynsey Wilson
The general diet should consist of:
Immediately post training (within 2 hours) try to consume high GI foods (jelly, lucozade, jaffa cakes etc) containing 50g of carbohydrate.
Keep hydrated during training by consuming a standard bottle of water 2-3 hours prior to exercising and half a bottle of sports drink/water 30mins prior to exercising. Try to consume a standard sports drink/water during every 30 mins of exercise. Post exercise; try to consume the same amount of fluid that has been lost during exercise through sweating by drinking a sports drink/water with added glucose and salt (6 – 8% CHO).
To determine a drink’s percentage CHO, divide the CHO content (g) by the fluid volume (mL) and multiply by 100. E.g. Lucozade sport has 32g CHO ÷ 500mL = 0.064 x 100 = 6.4%.
To determine g/kg body weight simply multiply g by body weight (kg). Eg. 10g of CHO of a 70kg person = 10 x 70 = 700g CHO per day.
There should be a window between 36 – 48 hours between your last exercise session and the event in which you should ‘Carbo load’ (10 – 12g CHO per kg body weight per day) and rest. The 24 hours prior to the event may focus on low-fibre and low-residue eating if gastrointestinal stress is a problem.
During Event
0 –2 hours post-race: Consume 1 – 1.2g/kg body weight CHO immediately after exercise and repeat every hour until meal schedule is resumed. Achieve this by consuming small snacks, such as jelly, jaffa cakes, jelly sweets, every 15-20mins. Rehydrate with a sports drink with added salt, replenishing all sweat loss.
2hrs – next training session: Consume 7 – 12g per kg body weight per day CHO. Consume 1.2 – 1.6g per kg body weight per day Protein vente libre viagra.
A PDF document of the slides for the Armada Athletic Forum Workshop on Nutrition and Hydration for Athletics presented by our club member Lynsey Wilson (MSc, BSc, ISAK): Nutrition and Hydration for Athletics (PDF)
The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. In all the exercises breathe easily whilst performing them.
Current research work [Medicine & Science in Sport and Exercise and Journal of Strength and Conditioning Research, suggests that the use of dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
From a standing position with your arms hanging loosely at you sides, flex, extend, and rotate each of the following joints:
Research work detailed in Medicine & Science in Sport and Exercise and Journal of Strength and Conditioning Research, suggests that the use of dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down.
The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily whilst performing them.
UKA Stretching guide with photos – Stretches – LiRF supporting Material (pdf)