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Trainings-tips for runners - beginners and experienced

Thats the way you get trained for KagyuRun!


After the run is before the run :) the next big happening takes place again. You can really make a lot of Euros for the Europe-Center. To make most out of it and be well prepared for day X, you may as well start now with the training.

Here are some training options for you. But do remember, the main thing is to have fun doing it.

In the preparation phase you gain most if you can run two to three times a week; in the beginning for at least 20-30 min. (later 30-60 min. or even more). Try to continuously extend the running time.

First of all you have to decide if you are a beginner or an experienced runner.

To make sure you exercise with the right intensity, you have two ways of checking:

1. Breath-control:
This is an easy task. As a beginner you breath in every 4 steps and breath out during the next 4 steps. 
This corresponds to efficient fat-burning. 

As a trained runner you breath in every 3 steps and breath out during the next steps. This improves your endurance and fitness.
By controlling the rhythm of your breath you automatically get the right training intensity. 

 

2. Training-pulse:
If you have a heart rate monitor or if you want to run in a specific pulse-range and measure your pulse during running this is the method of choice.

Karvonen-Formula:(For Math-Freaks)

  • Training-Pulse: Resting-Pulse + (Maximum-Pulse - Resting-Pulse) x Intensity Resting-Pulse: 
  • You should measure your pulse in the morning while awaking in bed for approx. 3 times and take the average.
  • Maximum-Pulse: 220 - 1/2 of your Age
  • Intensity: Beginners 50-60%, experienced runners 60-75%

The upper percentage is for the upper training-pulse, the lower percentage for the lower training-pulse.
For Example: a 30 year old beginner with a resting-pulse of 65.

Training-Pulse
65 + ((220 - 15 - 65) x 50%) = 65 + (140 x 50%) = 65 + 70 = 135
(lower heart rate)

65 + ((220 - 15 - 65) x 60%) = 65 + (140 x 60%) = 65 + 84 = 149
(upper heart rate)

So his or her training pulse should be between 135 und 149 heartbeats per minute. Using this formula everybody can calculate his/her personal training pulse and use it for his/her training-program.

Either use the breath-control or your personal heart rate.

And now can go for it, have fun training for the Europe-Center!
For questions ask herkommers[at]aol.com

Your Kagyu-Run-Team!

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