zondag 17 juli 2016

Over korte trainingen

Ik deed een vijfje gister:


Soms voelt het als de kantjes eraf lopen, zo'n kort loopje. Vijf kilometer duurt bij mij zo'n 35 minuten; dat is natuurijk niet heel lang sporten. Gister vond ik dat niet zo erg - met dit loopje kwam ik deze week op 4 keer hardlopen, in totaal 29km, en daarnaast heb ik nog paardgereden. Vijf keer sporten per week vond ik best goed van mezelf :)

Maar, dat gezegd hebbende, sowieso is een kort loopje heel goed voor je. Dit zijn de voordelen van kortere trainingen (gevonden op www.ronhill.com):

1. Greater motivation – If you know you’ve only got to run for 15-20 minutes, you’ll be less tempted to skip a run. This means you’re more likely to stick to a running schedule in the long-term, therefore reaping the health and fitness benefits.

2. Weight-loss benefits – Think short runs won’t boost weight loss? Think again. If you run for 20 minutes each day, you’ll burn approximately 200 calories. To lose 1lb of body fat per week, you’d need to reduce your total calorie intake in one week by 3500 calories. This means creating a daily calorie deficit of 500 calories. If you reduce food intake by 300 calories and burn 200 calories per day from running, you’ll still create an adequate deficit to achieve your weight loss goal without spending vast amounts of time exercising.

3. Better quality running sessions – During shorter runs, it’s easier to motivate yourself to work harder, as you know you’ll only be running for a shorter time-frame.

4. More efficient metabolic rate – Shorter runs can often be more intense than longer ones. A study published in the Journal of the American College of Nutrition found that those who did high intensity exercise, like running intervals, burned more calories at rest than those training at a lower intensity.

5. Stronger immune system compared to longer runs – Longer runs are more likely to lower your immune system. Research shows that long runs can reduce the body’s ability to fight infections such as colds and flu. However, short bouts of running can improve immune function.

6. Reduced risk of ‘Runners Trots’ – Diarrhoea is more common during longer running sessions. Although the exact cause of ‘Runner’s Trots’ isn’t clear, experts think it may be due to the jostling of the organs and decreased blood flow to the intestines. Up to 71 per cent of distance runners are reported to have tummy troubles.

7. Clear your head – A short run before work will set you up for the day, giving you the chance to prepare yourself mentally. If you run at the end of the day it’s a chance to solve any issues that arose during the day and let off some steam.

8. Be a stronger runner – As runners, we know our injury risk will increase if we don’t stretch and do our strength exercises, but fitting all the elements of a training plan into a busy week can be a challenge. If you’re doing shorter runs and spending less time running, this will give you more time to have a really good stretch at the end of your run and free you up to go to the gym and do some strength work, both of which will benefit your running.

Die nummer 6. Daar ga ik voor :p 

Hardlopen - 5km - 7'19

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