Aerobic conditioning tips
December 31, 2003 09:00 PM
Aerobic conditioning tips
By Lauren Gregg with Tim Nash
Aerobic training is the endurance component. It's your conditioning base. It involves longer, more steady-state activities. For example, a twenty-minute run will help you "cruise" up and down the field.
It's important to lay down a good foundation, so you must have a good endurance base first. Remember, the endurance aspect is the aerobic training, and it involves more distance running. But you can't start out running four miles if you haven't done anything in a few months. It's a process. Performing too much work before you are ready will result in an injury. do not expect to get fit overnight.
Fartlek training has some higher intensity segments mixed into the run. It's both aerobic and anaerobic. It contains duration, intensity, and recovery. You determine how much work and how much rest you get. For example, start your regular run. When you feel comfortable, increase your running pace for some distance, maybe to the second telephone pole or mailbox. Whe you reach it, slow down to the speed at which you think you were running before you picked up the pace. When you have recovered from the first harder run, do it again.
As your fitness improves, those slower-paced portions of the run will actually be getting faster and faster.
Foundation Aerobic Conditioning Program There is a quick checklist you should go over before you get started: always adequately warup by stretching and easing into any activity; make sure you have good shoes; make sure you are hydrated by drinking water before you go. Once you break a sweat from your warup, you are ready to begin the more intense portion of the warmup.
Sample Aerobic Program
1. To get started, jog for 20 to 30 minutes, ideally on a soft surface. For ages 14-16, jog for 20 minutes; 30 minutes for high school and college ages. Repeat a few days a week.
2. If you are too sore the day after you run, wait until the next day.
3. Continue this jogging at a comfortable pace for a number of weeks. A comfortable pace is one where you can carry on a conversation without getting breathless.
4. Your goal should be to jog 4-5 days a week.
5. After a few weeks, you can add Fartlek training. For example, on a 20- minute run, at every five-minute mark, increase your pace for 30-45 seconds.
6. As you develop a base, start timing yourself or measuring distance.
7. To ensure you are training hard, try beating your time for 2-3 miles each time you run. Or if you are running for 20 minutes, see if you can go a little bit farther each time.