It's not enough to just put on your sneakers and run outside to start training for a race. This is because, to avoid injuries and improve performance, it is necessary to have good physical preparation, which can be achieved with a combination of functional with gunshots on the mat.
“One of the most important things for runners in long races like the marathon is the change in stimuli during races. Running on the treadmill, for example, can help runners improve their performance, reducing pace (average running pace), increasing resistance and improving cardiac capacity”, he points out. Rafael Corsino, personal trainer, coach and coordinator of Race Bootcamp.
As a result, it is common for beginner runners and athletes to want to improve their performance and evolve physically and, to this end, seek specific and strategic training to achieve these goals.
So, thinking about helping those who are starting out in the world of running and marathons to achieve good results, the professional discusses three benefits of functional training with treadmill sprints, as well as some recommendations to make the most of this practice in the best possible way.
Benefits of functional training with treadmill sprints
1
Increases body resistance
Generally, very long races require physical, respiratory and cardiovascular resistance from the athlete.
“Performing sprints on the treadmill with small recoveries means the body has to quickly adapt to the running stimulus, helping with race performance when the body is subjected to high muscular stress”, explains the coordinator.
Rafael also recommends constantly observing breathing, as maintaining continuous respiratory flow allows the athlete to resist fatigue for a longer period of time. Additionally, avoiding short, rapid breaths can help during running and prevent discomfort.
2
Helps to slow down
A big challenge for many runners and athletes is to improve their running time. Combining stimuli such as running on the treadmill with long distance training makes the practitioner increase running speed, as they will do this for a short time and/or distance, consequently reducing the average running pace.
“Running is a challenge against yourself. Long-term races require concentration and focus. After a trying time, the most important thing will be to focus on yourself and believe that it is possible. Remember the technique and use previously planned strategies”, he adds.
3
Improves cardiac capacity
As it is a practice that varies the running speed, in a shooting training, the heart rate constantly undulates, rising and falling with greater intensity than in a traditional run, thus generating an improvement in lung and muscular resistance, in addition to also improving the athlete's heart.
“This is one of the many advantages of functional training combined with treadmill training, however, all training must respect the individuality of the practitioner, understanding the history of activities and health. Always respect your training with the volumes and intensities proposed by the trainer, as this will help keep you prepared for the test. Seeing a doctor to investigate possible restrictions is also recommended to carry out your practice with greater safety”, highlights the coach.
Care for street races
As street races require a lot of focus during training to be completed successfully, Corsino also recommends paying attention to your posture and planning your hydration in advance, respecting your own body's limits.
“With fatigue from the race, it is natural for the athlete to begin to relax their body, losing the correct running position. Therefore, focusing on the movement that the body is performing will avoid injuries, as it will reduce muscle compensations. Furthermore, planning hydration can help and avoid discomfort and possible cramps. Most circuits provide participants with access to the route and hydration points, so try to plan ahead, choosing at which points you will replenish your fluids during the race”, he advises.
Finally, the personal trainer comments that running is an activity that anyone can do, without medical restrictions, but that it is important to consult a specialist if there is any type of heart, lung problem or injury.
He also states that it is necessary to warm up the body before starting the race, as this will make it much easier to maintain consistency throughout the journey.
“Preparing for a marathon or road race is a process that requires a lot of dedication, effort and determination, but, with the help of strategies like these and medical monitoring, it is possible to achieve great results”, concludes Rafael.
