Breaks on the march during the run – when and how often do they?
Time for a break
The earlier you start making breaks, the more they help you! To get the maximum benefit, you have to make a break for the march after the first 1.6 kilometer stretch before you feel any fatigue. If you wait until you feel the need to break the march, you have already limited your potential results. Even waiting for the third kilometer for the first break will reduce the endurance you could gain by marching after the first 1.6 kilometer segment. Let’s put it in purchase terminology or would you like a discount? Breaks on the march provide you with a discount when it comes to the load on legs and feet. If you often make breaks for the march, start early enough and maintain a slow pace, the 16-kilometer run generates such fatigue as if you only run 8-10 kilometers, and defeating 32 kilometers is for you as running for 20-24 kilometers.
Breaks on the march can change a difficult run into a normal and sometimes wonderful one. Sometimes we do not feel well at the beginning. Instead of giving up or suffering (and then you do not want to run a second time), make a 1-minute break for every 1-5 minutes. By dividing your gear into segments from the early stages and often, you can still overcome the distance you planned for the day, burn the calories you wanted to burn, and increase the chances that you will enjoy running.
You do not have to take breaks in short runs and those that are easy enough for you to run constantly. For example, if your Tuesday run is 5 kilometers and you feel good while running, you do not have to make breaks. If breaks in the march can help you in some way, do them!
Breaks – the more often, the better
It is much better to take a one-minute break for a walk after every 5 minutes than a 5-minute break after every 25 minutes. By sharing your gear early and making even small breaks, you allow yourself faster and more effective regeneration. If you are used to marching every 4 minutes, but do not feel good at the beginning of the race, march for a minute after a 2-minute run or 30 seconds after one minute of running.
As for the benefits of these last two ways, the differences are small, but the more frequent breaks (30-second march after 1-minute run) will make your legs not so tired. The longer you run without a break, the more they get tired. Remember that you only lose about 13 seconds when you march for one minute.
The small difference you lose as a result of an additional march earlier will almost always be recovered at the end, because your legs were kept in a state of crispness all the time. People who have tested this idea have almost always been convinced that making frequent breaks in the march does not generally prolong the time of long runs – of course, when long runs are characterized by slow pace.
Speed of march
The slow march is very good. In the case of a quick walk for a minute, most runners will lose about 10-12 seconds compared to running at a normal pace. But even if you march slowly, you only lose about 17-20 seconds. If you have the personality of an A-type runner and you want to march fast, make sure you do not lengthen too much when you walk. Pay attention to muscle tension in the back of the thigh and hamstrings. If you feel that they are too tight, march slowly with your knees bent to loosen them. A slow gait is just as good as fast and can help reduce tension in leg muscles. The technique used in sport is not recommended, but a shorter step and a higher frequency of steps is good if you practice this regularly.
How often to march?
Even if you travel the same distance every day, you will find that you will have to change the frequency of your breaks if you include factors such as speed, terrain, temperature, humidity, the time you can spend on regeneration, etc. If you anticipate that your running will be more difficult or will require longer regeneration, take breaks more often (or let them be longer); you may be surprised how quickly you regenerate. When it’s cold, you may not need such frequent breaks (although it is not wise to limit breaks in any race longer than 27 kilometers).
Breaks for the march and the pace of the run
Observations made by experienced marathon runners showed that on average they improved their time by more than 13 minutes, since they included a break in their marathon – in relation to the time they achieved, running without interruption. By keeping the strength and fitness of the muscles used while running, which is achieved thanks to early breaks, you will avoid slowing down in the last 10 kilometers, where most runners running without a break loses speed.
If you march before you start to feel tired, you can reach the finish line, maintaining your strength and avoiding 7-15 minutes of slowdown at the end. Thanks to the right training speed, pace and the right proportions between marching and running, you’ll run faster on the final 10-13 kilometers, because you have been making breaks from the beginning of the race.
Regeneration during a break on the march
Take breaks when you can, because they will speed up your recovery. If you feel spasms during breaks, just walk your feet during the break (keep your feet low and take short steps). At the end of the run, you should still run as smoothly as you can and alternate between different parts of your muscles. The appearance of a contraction at the end is a hint for you, so that during the next long run you will start slower and make more frequent breaks in the march, avoiding dehydration the day before the run, the morning of the day and during the run.
The ratio of running to marathon
If you feel good after 21 – 24 kilometers, you can extend the running stages by one extra minute – instead of running for 4 minutes and walking for one minute (rate 537 min per kilometer), you can run for 5 minutes and march for one minute. After the 29th kilometer you can maintain the same proportions and add another minute of running or completely skip the breaks for the march. The majority of marathon runners who feel good at this stage are still doing a 30-second break after every 1.6 km stretch. However, if you have a bad day, increase the frequency of breaks for marching or slow down during each break, and less likely you will slow down at the end of the marathon.
You can read also: Running can destroy your joints! How to run healthy?Posted on: April 23, 2019