Benefits of breaks on the march during the run

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Survive the marathon 

From the very beginning the title of the marathon runner was awarded to those who defeated the distance with their own strength, regardless of whether they ran, walked, crawled or walked on their toes. When you pass the finish line, join the elite group. About one tenth of 1 percent of the population reaches this goal every year. Do not let anyone deny this wonderful achievement. 

I ran over 150 marathons and half of them without a break for the march. When I was making breaks for the marathon, during each marathon I had the same feeling of accomplishing something of great inner satisfaction and felt an indescribable joy after finishing the race – it was similar during the marathons I ran without a break. But when I introduced breaks, after crossing the finish line I was able to enjoy it. 

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Even short breaks on the march, if you do it from the beginning and regularly

The elastic muscles of the running muscles will be more flexible before they become tired – as if providing a boost of energy to the muscles during each break. 

They increase the efficiency of running muscles at the end of the run, because you load alternately the muscles used for walking and running. 

They will allow you to eliminate fatigue during each initial break in the march thanks to the fact that you will keep your pace and intensity at the same level in the early stages. 

They will allow people with certain types of earlier knee, ankles, hips, etc. injuries to train for marathons without injury. 

They will allow runners to improve the time of completing a marathon by 10-40 minutes compared to a continuous run. 

Accelerate regeneration after each long run, even after training runs for 37 and 42 kilometers. 

They will allow you to feel good enough to take care of other types of activities (social, family) even after very long runs. 

 

Rest for muscles 

Thanks to the use of muscles in various ways – from the beginning – your legs are strong and strong. 

Thanks to the varied use of muscles, your legs do not lose their reflection because you save them. Breaks on the march allow you not to use up your reserves too early. By changing the intensity and the way you use your muscles, the main muscles used in the run can regenerate before they accumulate fatigue. During each subsequent march the greater part of fatigue or even all fatigue disappears, thanks to which at the end you still have enough strength. This dramatically reduces the damage your muscles experience, allowing you to continue your normal daily activities even after completing the marathon. 

 

Energy conservation and increased efficiency 

Breaks on the march force you to slow down in the early stages of the run, so that you do not start too quickly. It allows you to keep energy, fluid in the body and muscle performance. During each break for march the muscles used for running undergo internal adaptations, which gives you the ability to keep control over the course until the end, increase the pace or even allow you to run at a longer distance. When a muscle group, such as calf muscles, is used continuously, step by step, it tires relatively quickly. 

Poor areas are too heavily exploited, which later forces you to slow down or moan in pain. Thanks to the alternate use of the muscles serving you during walking and running, you distribute the load between them and increase the level of your total efficiency. For experienced marathoners, this often means reaching or not achieving the goal of completing the race at the appointed time. 

 

Running without injury 

Runners who have suffered injuries during previous training programs (because they have been running continuously) have not experienced any injuries since they started the break for the march. If you do not do them from the beginning, your leg muscles get tired faster and you can not control the lower limbs moving effectively in the right range of movement. The resulting steplessness of the step makes the leg move too much forward during the stroke. It strains the tendons and damages small muscle groups that try to keep the body in the proper technical movement, but do not have enough power to control the weight of the body that tilts forward. 

Breaks on the march made in the early stages of the race allow keeping the muscles strong enough and flexible, so that the legs can use all their strength effectively. This will significantly reduce or eliminate excessive strain on knees, ankles, feet, etc., which could lead to injury. Small, spare muscle groups can remain in reserve and precisely fine-tune movement while running when fatigue occurs. 

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You can read also: Supplements for runners

 

Posted on: April 23, 2019

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