Running tips

Some general remarks about running. It’s not easy, it’s not difficult. You need persistence and wisdom.
running tips

  • Never run with pain. Never. It’s better to play with computer instead.
  • There are 4 main physical quantities describing an athlete: SAN, SAE, CAN and VO2 max
  • For achieving the top on a certain distancce you need to optimize: weight, quantity, quality, frequency and not to change the distance in the middle of the training plan. After several years (min 2) of persistence you will find your planet.
  • There are 5 mechanisms for energy production (in growing order of duration): Anaerobic-alactic, Anaerobic-lactic, Aerobic glucidic, Aerobic lipidic, Protein-based mechanism
  • The minimun weekly quantity for preparing a distance d is given by 10√d.
  • Flexibility and elasticity are 2 different concept (the first related to joints, the second to muscles) and are trained in different ways: respectively stretching or yoga and jumps, bonces and changes of pace.
  • The running style is improved with exercices for feet (1-2 times/15 days), for flexibility and elasticity and for strength. In the last times, the latter lost part of their importance.
Characteristic Description
SAN (Anaerobic threshold) Max speed at which lactic acid is constant in the muscles [around 4 mmol/l]. Fundamental in 10000 m
SAE (Aerobic threshold) Min speed at which lactic acid is constant in the muscles [around 2 mmol/l]. Fundamental in marathon
CAN (Anaerobic capacity) Max bearable quantity of lactic acid, usually reached on 800 m.
CAE (Aerobic capacity) Duration at which is possible to mantain the SAN speed (40′-60 ‘). Fundamental in 10-20 k
VO2 max Speed at which an increase in energy requirement, does not correspond to an increase in oxigen consumption. It’s related to cardiac output and Arteriovenous difference

The SAN can be approximated by SAN=D*8.12 or SAN=3590/RG10, where D is the max distance covered in 7′ in km and RG10 is the race pace on a 10k in “/km.
Comparing the 2 results is also possible to understand if the athlete is aerobic or anaerobic.
In 10/19 i have respectively 16.3 and 15.6 km. So i’m slightly anaerobic athlete, as 90% of population.

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