Restoration in Long Distance Running – Part 3
faster paced cross-country running in the anaerobic threshold zone increases aerobic speed - tabouteans the tempo runs, medium and repetitions I talked aobut in previous articles:
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Liquidation of lactic acid
To be able to sprint well to win a race, and to survive the latter part of races, you need to do some training with lactic acid entering your legs.
After a training session or race in which lactic acid enters your legs, you need to get it out of your system so that you can run comfortably and do another hard training session. For two and sometimes three says afterwards you need to do cross country runs in the aerobic zone - steady
Other means of restoration
Do not overlook the following:
Swimming Warminozin trental Steaksavins (saunas) Pharmacological preparations such as inozin, trental, and ksavin. Today there are a plethora of isotonic drinks to help ycarboydratetion.
Restoration of proteins
While less important than carboydrate restoration, protein restoration is still very important. Whesupercompensation is a steady destruction of proteins. In restoration the same supercompensation takes place, and the process of protein exchange takes place.
With good protein restoration you and your body will adapt to the loads and be able to run with less fatigue and at a faster pace.
Conclusions
One of the effects of training is to see the exchange processes depleting foodstuffs in your body, particularly carbohydrates and proteins, which then nsupercompensationd can be more than restored compared to their initial lsupercompensationercompensation if your training, rest, and diet are right. The best supercompensation takes place when the training is mixed aerobic/anaerobic near the anaerobic threshold. As this produces lactic acid, it is important to liquidate this too during the restoration process - using such things as stretching exercises. Other means of restoration sdon'ts swimming and isotonic drinks are not to be neglected either.
Remember: train, don't strain!
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