Restoration in Long Distance Running Part 2
a bad sign as is a sharp decrease to 80/40-85/45. You can read the whole of the article again by clicking on the link below, or just do the exercise from that article repeated here so that you memorise the blood pressures and note them down in your training diary.
Regular disturbances and variations in the cardio-circulatory system can cause medical complications, so beware! As soon as you see the first sign of cardio-circulatory problems, you must tell your coach, and in all events, you must increase the rest interval between intensive training sessions – take another day, which means adjusting your training schedule as in the exercise below. You must insert some cross-country runs in the aerobic zone – why? (see above).
Illness
Illness has a negative influence on blood circulation in your body, so less oxygen reached your legs. In particular, note that colds especially effect the circulatory system badly. Obviously the effect of illness means you need to adjust your training schedule as in the exercise above and decrease the load for 3 to 5 days after a cold.
The flip side to decreasing the load for 3 to 5 days, is that after this you need to increase the load, but not suddenly. The load needs to be increased under strict control. Do the exercise below so that you increase the load over two weeks so that you get back to your original work load, all the while checking and recording your pulse and blood pressure.
Medical means of recuperation – nutrition and diet
Focus Question: What type of food will help your cardio-circulatory powers of recuperation?
There a specific medical means of recuperation, but in my opinion those which do not involve pharmaceutical drugs and injections should be used regularly by the athlete. These include therapeutic baths such as aromatherapy, showers and massage. Note that nutrition and diet play an important part – for example the taking of multi-vitamins. This means eating fresh fruit and vegetables. This will be the subject of several articles in the future, for it is a wide ranging subject. To aid your restoration, food rich in potassium salts such as dried apricots and raisins are very helpful.
Pharmaceutical drugs and injections under medical supervision are a last resort when things have gone seriously wrong.
Training using incomplete restoration
Focus question: Why is the training more intensive in this period of the year?
If you refer
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