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Day 026 - Acceleration gliders

40-50 minute run        Training via ActiveMail

FOR TODAY'S WORKOUT, RUN FOR 40-50 MINUTES: You can include between four and eight acceleration gliders after your warm-up. A technique for improving running form and efficiency, gliders teach you to accelerate smoothly by shortening and quickening your stride, then lengthening it. If possible, start on a slight downhill to get momentum going, using the last 20 to 30 meters of the downhill as momentum to get right into gliding at an increased pace. Keep your legs and body relaxed throughout, but particularly at the beginning. If no downhill is available, pick up your leg rhythm by shortening stride length and gradually increasing the number of times your feet touch down each minute. When you feel comfortable at the faster rhythm, let your stride lengthen naturally, but don't let it get too long. (Avoid any feeling of tension or overstretch in the back of your legs.) Once you're up to speed just glide, keeping feet low to the ground and using very little effort. Continue this for 50 to 200 meters. Rest by jogging between accelerations. You may also want to take walking breaks as needed.