Ultimate instruction: how to become a runner and not to screw up a skier

Are you a skier but want to start running? Then this instruction is for you. The head coach of the I Love Skiing school and part-time trail running coach Alexei Mironenko told in detail what to do to a skier who is going to become a runner.

To get started, identify goals for the near future. They must be realistic. For example, a five-kilometer race at an average pace.

When the goal is clear, make a preparation plan. You can do it yourself or go to professionals.

Be sure to write down your ideas and plans: if they are in front of your eyes, it will stimulate you. You can keep a diary using different applications. Track progress, study what influences it, and make changes to the plan - so you will progress.

After the winter season do not go to run sharply. Do it gradually. Let's say you had three ski workouts per week. Replace one or two with running ones. Skiing can be done on weekends until the snow melts.

First, run on a soft surface: your body is not yet ready for shock loading. If there are no soft spots, choose dry asphalt. When you master soft coatings, start alternating between soft and hard.

Still for training, skiers are suitable for swimming. By swimming, you can work out all the basic muscles necessary for running, and the load on the ligaments and joints will be small.

In addition, swimming helps to recover after the main workout and “bring to life” the respiratory system and the circulatory system.

Ultimate instruction: how to become a runner and not to screw up a skier

Photo: shutterstock. com

To To reduce the risk of injury, do a warm-up before each workout. Yes, skiers have excellent important muscle stabilizers. But at the warm-up, it is important to warm up precisely the “running muscles”, that is, the muscles involved in running.

Another warm-up starts the neuromuscular system - and the muscles get a signal to get ready to run.

After training, I advise you to take a moment to hitch. Abrupt stop may adversely affect the state of the cardiovascular system. If after a run you walk a couple of minutes, it will help to recover.

Reduce the volume .

If you have run ski marathons, try interval training. The simplest interval training is fartlek, where calm and fast running alternate. It is important not to increase the pace too zealously. Start at the pace of your running marathon. And if you didn’t run a marathon, then just at a pace a little faster than your usual crosses.

Example: 3-4 minutes run slowly, then 1-2 minutes fast. Fartlek does not bind you to either distance or time. When it’s hard, slow down. The main thing is to enjoy running.

If you feel that the body is getting used to forgotten loads, gradually reduce walking periods and increase the mileage of continuous running by 10-25% during the week.

Say, from two kilometers run, go to 2.5-2.8 kilometers, and from three kilometers to 3.5-4. If training is difficult, add literally 100-300 meters at each run or stop at the load that does not cause you discomfort.

Ultimate instruction: how to become a runner and not to screw up a skier

Photo: shutterstock. com

Strength exercises that you connected to ski training, train muscles well, but after them muscles become stiff. For running, muscles need to be resilient again. That is why, moving from skiing to running, remove strength training. In order to "run up" legs and transfer one quality of muscles to another, it will take about a month.

If you do not do this, you will exit with a stiff muscle at the start, and the result may be worse than planned.

In winter, the running technique inevitably worsens, even if you managed to go jogging instead of skis. To restore running equipment, there are special running exercises (SBU). The most effective of them are jumping from foot to foot (multi-jumps), high hips and running on straight legs. Such exercises can be carried out in a separate training session, for example, doing for each of them five circles of one hundred meters.

You can also perform several of these jogging exercises and then continue to run. In this case, to start, do exercises at 50-70 meters and then go on a slow run. To make the workout even more effective, the SBU can be performed uphill (when the snow falls). In general, there are many running exercises, and all of them are aimed at heating certain muscles and have their own tasks. The main thing is to do them correctly.

Ultimate instruction: how to become a runner and not to screw up a skier

Photo: shutterstock. com



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