Presentation by Tom Schwartz Tinman Endurance Coaching LLC Why do a WarmUp Increase the temperature of muscles and tendons in order to reduce injury rates Improve workout or race performance ID: 604974
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Slide1
Success Details
Presentation by Tom SchwartzTinman Endurance Coaching LLCSlide2
Why do a Warm-Up?
Increase the temperature of muscles and tendons in order to reduce injury rates.
Improve workout or race performance.Slide3
Factors to Consider
Weather – Hot or cold weather slows performance. Ideal is 50F. 80F and 20F = 3% loss in performance.
Example: 5:00 pace becomes 5:09 pace (300 + 3% = 309 seconds)
Time of day
– You need to run slower in the morning).
The ideal time to train is 5:00 pm for humans.
Fatigue from prior training
hinders performance. Slide4
Additional Factors to Consider
Sleep quantity and quality from the previous night influences performance. Optimal 9-10 hours of sleep for runners.
Dehydration
reduces cardiovascular efficiency and running performance.
Carbohydrate Depletion
lowers muscle power and thus running speed.
Lifestyle Stress
causes fatigue and impairs both training and racing performance. Sources of stress are found in relationships, studying, doing homework late into the evening, and expectations. These drain your body, so you will run slower.Slide5
The General Warm Up
Jogging, plus light stretching and technical drills.
Run @ a
Very Easy to Easy Pace
, which is 60-65% of peak oxygen consumption (VO2 max).
Run
at least 3-6 minutes at this pac
e before moving on the Transition Warm Up.
The ideal paces can be found on my coaching website @
www.runningprs.com.
Input a race time to
The Tinman Running Calculator
from the following distances: 2000m, 3000m, 3200m, 2-mile, 3-mile, or 5000m.Slide6
The Transition Warm Up
Run @ a
Moderate or Easy Tempo pace
, which is 70-75% of peak oxygen consumption.
Run at least
3-6 minutes @ these paces
before moving on the
Specific Warm Up.
Use The Tinman Running Calculator on my coaching website @
www.runningprs.com.Another Option
: Perform technical drills @ a moderate effort that mimic running mechanics.
Slide7
The Specific Warm Up
Run @ 80-85 % of peak oxygen consumption, which is Tempo to Threshold Pace
.
Run at least
3-6 minutes at this pace range
before doing intervals, hill reps, etc.
Use
The Tinman Running Calculator on my coaching website @
www.runningprs.com.
Another Option
: Perform technical drills @ a somewhat hard effort that mimic running mechanics.Slide8
Why should easy days target slow running?Slide9
Continuous Easy-Paced Running Improves . . .
The ability of your heart to pump blood
to muscles more than shorter, high speed running.
The capacity of your Type I (endurance) fibers to
use oxygen
.
Remember,
50-80% of the total fiber population in your muscles include Type I muscle fibers.Slide10
Continuous Easy Pace Running Improves . . .
Your health
more than fast running.
Restores your body’s
balance of hormones
after hard workouts.
Lowers frequency and severity of illness
by preventing your white blood cell count from dropping.
Quality and
quantity of sleep.Slide11
How much sleep do you need?
Multiply the number of minutes that you run by the “effort factor” is shown in the legend below. Then, add amount to a constant of 8-hours.
.5
for very easy effort running.
1.0
for easy effort running.
2.0
for moderate effort running.
3.0
for somewhat hard effort running.
4.0
for hard effort running.
5.0
for very hard effort running.Slide12
Examples of the Amount of Sleep Needed
40 min. of
very easy effort
running x .5 pt. = 20 min. + 8 hrs. =
8 hrs. 20 minutes
60 min. of
easy effort
running x 1 pt. = 60 min. + 8 hrs. =
9 hours30 min. of
moderate effort
(tempo) running = 30 x 2 pts. = 60 min. + 8 hrs. =
9 hours 0 minutes
3 x 5 min. @ a
somewhat hard effort
(intervals) = 15 x 3 pts. = 45 min. + 8 hrs. =
8 hours 45 minutesSlide13
Cool Downs
Three Benefits:
Reduces
stress hormones
.
Increases
sleep quality
.
Increases
recovery rate
for subsequent workouts.Slide14
Cool Down Specifics
15-20 minutes of jogging.
Start the cool down within 15 minutes of finishing a race
.
Stretch after the jog/cool down.Slide15
Questions??