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Phases of runner training: everything you need to know

Fases del entrenamiento del corredor: todo lo que debes saber

In the world of athletics, training a runner is a complex process that involves different key stages to achieve maximum performance. In this article, we will superficially analyze the various phases of a runner's training since we simply want to make these phases known without delving into them.

As runners progress in their preparation, they go through a series of carefully designed stages, each with their own specific goals and challenges. Understanding and applying these phases correctly can make the difference between an effective workout and a mediocre one.

A runner's training is generally divided into several phases, each with a specific focus on developing different aspects of performance and preparing the runner for competition. Next, we present the most common phases:

  1. Base or general conditioning phase: In this phase, the main goal is to develop a base of cardiovascular and muscular resistance. Low-intensity, long-duration runs are performed to increase aerobic endurance. Strength and flexibility exercises may also be included to improve muscle balance and prevent injury.
  2. Endurance development phase: In this phase, the training load is gradually increased to improve aerobic capacity and muscular endurance . Runs are done at moderate paces and speed intervals can be included to improve anaerobic endurance capacity.
  3. Speed phase: In this phase, you work on developing speed and anaerobic capacity. Short, fast interval training and high-intensity running are done to improve speed and the ability to maintain pace over shorter distances.
  4. Peak Form Phase: This phase is held close to the main competition and is aimed at reaching the highest level of performance. Workouts specific to the target race distance are included, as well as race simulations and adequate rest to ensure the runner is in peak physical condition for competition.
  5. Recovery phase or active rest: After an important competition, it is important to allow the body to recover. During this phase, the intensity and volume of training is reduced to allow for physical and mental recovery.

The recovery phase: key to success

The phase of muscle recovery or active rest, we must emphasize that it is one of the most important stages in a runner's training. After an important competition or an intense period of training, the body needs time to recover and regenerate. During this phase, the intensity and volume of training is reduced to allow the body to recover properly, minimizing the risk of injury and physical and mental exhaustion.

These are some of the characteristics and recommendations of this phase:

  • Reducing training volume: During this phase, the total number of kilometers or time spent running is decreased. The goal is to reduce the workload to allow the muscles and cardiovascular system to recover.
  • Decreasing Intensity: The intensity of workouts is also reduced during this phase. Avoid high-intensity workouts, such as fast intervals or sprint sessions, and focus on low-intensity exercises, such as light running or light jogging.
  • Inclusion of active recovery activities: In addition to running, you can include other low-impact activities that help with recovery, such as jogging. gentle cycling, swimming or yoga. These activities can improve blood circulation, reduce muscle stiffness, and promote relaxation.
  • Adequate Rest: During this phase, adequate rest and sleep are essential. The body needs sufficient time to recover and repair muscle tissue damaged during intense training. Getting enough sleep and maintaining a healthy sleep routine will contribute to a better recovery. Within these phases, the use of pressotherapy helps considerably to muscle recovery and the repair of damaged tissues.
  • Rehabilitation and therapy: If there is any minor injury or persistent discomfort, this phase is a good time to devote attention to rehabilitation and therapy . Strengthening exercises, stretching, and work with health professionals can be done to speed recovery and prevent future injury.
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