Download best ultra runners1/5/2024 The 50-mile Ultra Marathon training plan: Week 1įriday: 60 mins easy, with 10 mins faster within the run Train in the type of conditions you will expect in the race: if it is a trail race, for example, try to do at least half of your runs off-road. Body-weight exercises are best for keeping things balanced – box jumps, burpees, side planks, chin-ups, triceps dips and press-ups are good options.ĭo three sets of 10-15 reps for one circuit add circuits as your strength and fitness increases. These Saturday-Sunday runs are introduced in the second half of the schedule and are a key endurance-building workout.ĭo a circuit comprising the three exercises in this article, plus three others of your choice. The best running backpacks: tried and testedįast, but not all-out pace – more like 8.5 to 9 on your perceived exertion scale.However, research around this is a bit conflicting.ĭesigns made with Nike Dri-FIT Technology are lightweight and engineered to move sweat away from the skin for quicker evaporation, helping you stay dry and comfortable. For context, studies have indicated an association between wearing compression garments and enhanced blood flow. "The compression is welcomed after multiple hours of running", Karnazes said. You might also want to consider packing a pair of tights or leggings for additional warmth. The reflective design details on these jackets also help to boost visibility, a major perk when running in the dark. Nike has several lightweight running jackets, and many are made primarily of polyester, meaning they're both water-repellent and lightweight. "The weight is minimal and the warmth that can be provided is worth it", he said. As for extra layers, Karnazes recommended carrying a lightweight running jacket, or tying one around your waist. Lightweight sweat and water-wicking tops and shorts are essential. Weight and layering are key when running high-mileage distances where the weather and terrain are unpredictable.
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