TRAINING 2 RUN WITH GIULIA

Giulia is ready to share the second training program to prepare the race Marcialonga Coop 26km or a leg of the relay 10km. 

RUNNING PROGRAM WEEK #2 >>

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theme of the week: gradualness, right method, perseverance

The last week, the running coach Giulia Dallio gave the first workouts in view of the Marcialonga Coop. Both for preparing the 26km race and a fraction of the 10km relay, Giulia has given valid tips that seem obvious but explain the secret of good preparation: graduality, method, constancy.

Run a race or just running must be a positive and enjoyable experience and must not turn into a nightmare linked to the obsessive pursuit of the performance. We don't run on business but to have fun is what Giulia says. A good preparation requires commitment and the desire to get involved.

The choice of the shoes
Before starting to run it is necessary to find the right running shoes. The choice is important because the feet change from person to person and we must find comfortable shoes that allow to protect the foot from stress. It is better to try the shoes in the store and follow the advise of an expert. Be careful: never run a race with new shoes. The feet must adapt to the shoes and these must adapt to the feet.

Not get bored
In order to avoid of getting bored, it is useful to change the training routes and, if possible, the type of terrain: asphalt, dirt road, small climbs, woods, hills. In addition, the asphalt could disturb or led to injury while a softer ground helps to avoid this. 

Useful exercises
For a complete workout, it is necessary to integrate running with muscle strengthening workouts. These exercises are very useful for the running efficiency, to improve the running autonomy but also to reduce the risk of injuries.
Giulia showed in the last days exercises such as the skip, the kicked run, but also squats and lunges (follow her on instagram) 
If you can control the movement, concentrating to do the exercise with complete muscular control and using the breath properly, the movement will be done in a flowing manner. The core is very important for this reason. It is also called Powerhouse and it is considered the physical centre of the body. If the powerhouse is being used appropriately, the limbs should be able to move in a more coordinated and connected manner.

Rest, recovery and don't rush it!
Listening to the body and respecting the body are foundamental. If you want to train for a race it is not necessary to run every day, this could be counterproductive indeed. The risks of overtraining are many: worsening of the performance, muscle pain but also mental fatigue are just few examples. As Giulia says, rest and recovery are important, you must not be in a hurry. No to quantity, yes to quality.