Skrócić można wypoczynek, a nie czas pracy

Trochę zastanawiałem się, jak inaczej wyrazić wyświechtany niczym spodnie żula frazes „Nie ma dróg na skróty”. I sądzę, że to zrobiłem, #PiotrekCoelho. Co właściwie chcę Wam dziś przekazać?

Podczas przygotowań do tegorocznej biegowej wiosny prawie w ogóle nie kładłem nacisku na trening siłowy i rytmy. Kulały podbiegi, kulały ćwiczenia ogólnorozwojowe, kulała szybkość. Zdecydowanie za mało akcentowałem te elementy w swoich przygotowaniach.

O ile poprawienie się o trzy minuty w półmaratonie przy życiówce 1h45min nie jest jakimś wielkim kłopotem i nie trzeba do tego robić nic poza samym bieganiem, to urwanie takiej samej wartości z wyniku 1h22min58s nie obędzie się bez odpowiedniego treningu uzupełniającego (ostatecznie zameldowałem się na mecie z czasem 1h22min44s – relacja). Oczywiście, można spróbować biegać szybciej na płaskich odcinkach, ale będzie to BARDZO trudne. Dlaczego? Po prostu noga nie ma siły na mocniejsze wybicie, a co za tym idzie, pociąg z punktu A do punktu B pojedzie może i szybko, jednakże z pieca oraz kominów para będzie niebezpiecznie buchała na prawo i lewo. Grozi to totalnym zajazdem, a także odcięciem zasilania w środku trasy. Warto tak ryzykować?

Przykład: zazwyczaj biegasz interwały w tempie 4:00/km, które dla Ciebie w miarę trudne do utrzymania przy pięciu powtórzeniach. Następnego dnia czujesz zmęczenie w nogach, ale nie cierpisz katuszy niczym lew karmiony brukselką i brokułami. Możesz wykonać kolejny, co prawda lekki, trening.

Jednakże, kiedy w przypływie nagłej euforii pokusisz się o tyle samo powtórzeń, tylko w tempie 3:40/km, w którym nigdy nie biegałeś interwałów i które jest nieporównywalne szybsze niż 4:00/km, to idę o ucięcie ręki, że następnego dnia nie wyjdziesz z łóżka i będziesz modlić się o prywatnego opiekuna z wózkiem inwalidzkim. Koperta pod każdym budynkiem będzie zarezerwowana wyjątkowo dla Ciebie.

32646057752_e9b4acbd2c_o
Lubicie robić deski, prawda? 😉 / autor zdjęcia: klik, opublikowane na tej licencji: klik

Dlaczego o tym piszę? Nie chcę, żebyście popełnili mój błąd. Zamierzałem nieco skrócić swoje przygotowania, bo obudziłem się z nimi o dwa-trzy tygodnie za późno, no i pewnie myślałem, że jestem mundry najmundrzejszy mundrzejszy niż ksiądz Baran, więc co się będę przejmował jakimś treningiem siłowym. Teraz CHYBA spokorniałem 😉

Żaden ze mnie autorytet w dziedzinie fizjoterapii, więc o parę słów poprosiłem Mateusza Karnię z gabinetu Fizjolab:

Mimo powszechnego braku czasu, warto wygospodarować w cyklu tygodniowym minimalnie jedną (optymalnie dwie) jednostki poświęcone wyłącznie na trening siłowy (nawet kosztem treningu biegowego). Poza wartością czysto prewencyjną treningu siłowego, istnieją również dowody potwierdzające jego skuteczność w poprawie ekonomii samego biegu, dlatego właśnie „obcięcie” jednej-dwóch jednostek biegowych (przy założeniu pięciu jednostek treningowych w tygodniu) nie powinno istotnie (negatywnie) wpływać na uzyskiwane czasy.

Ćwiczenia powinniśmy wykonywać nie tylko po to, aby osiągać szybkie czasy ale również w celu unikania kontuzji. C’nie Mateusz?

Trzeba jasno stwierdzić, że całkowita eliminacja urazów nie jest możliwa. Jakkolwiek skuteczna minimalizacja ryzyka kontuzji jest w pełni osiągalna.

Zdecydowana większość problemów z jakimi zgłaszają się biegający pacjenci dotyczy kontuzji o podłożu przeciążenia w obrębie aparatu ruchu. Aby zapobiegać nawracającym urazom przeciążeniowym zwykle do wybory mamy dwie drogi postępowania:

  1. redukcja obciążeń poprzez modyfikację objętości, częstotliwości oraz intensywności treningu,
  2. zwiększenie potencjału tkanek do „radzenia sobie” ze zwiększonym obciążeniem wysiłkowym, poprzez uzupełniający trening siłowy.

Opcja pierwsza jest zwykle drogą na skróty, która w dłuższej perspektywie uniemożliwia sukcesywne stawianie sobie wyższych celów treningowych/startowych. Dlatego rekomendowanym działaniem powinna być zawsze opcja numer dwa.

Same plusy. Mateusz zapomniał jeszcze dodać, pewnie z przyzwoitości, że nasza sylwetka może ulec wyrzeźbieniu, hehe. Czy ktokolwiek z czytających nie chciałby mieć czego pokazać na plaży lub basenie? 😉

Tak, mnie również nie uśmiecha się wykonywać ćwiczeń uzupełniających, kiedy wracam z treningu styrany jak koń po westernie, a w dni wolne od biegania wolę zbijać bąki, czytać książki, czy też oglądać seriale. I pomimo całkiem dobrych życiówek (biorąc pod uwagę moje wyniki na tle wszystkich biegaczy startujących w imprezach masowych), mam ochotę na więcej i więcej. Palec już mam, pragnę całej ręki. Wiem, że bez wykonywania tych żmudnych i nudnych jednostek treningowych, jakimi są dla mnie ćwiczenia siłowe, nie przeskoczę pewnego poziomu.

Życzę wytrwałości zarówno Wam, jak i sobie 🙂

***

Odsyłam Was do tej strony. Ekipa serwisu Bieganie.pl prezentuje, jakie ćwiczenia wykonywać, aby stać się biegaczem kompletnym. Miłej zabawy!

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351 Replies to “Skrócić można wypoczynek, a nie czas pracy”

  1. „Czy ktokolwiek z czytających nie chciałby mieć czego pokazać na plaży lub basenie?” JA NIE.
    Heh, a tak serio, to bym osobiście bardzo chciała i tęsknie za wyciskiem na siłowni, ale niestety w moim wieku 23 lat i styranymi kolanami, mogę sobie co najwyżej pooglądać innych, co ćwiczą (lub poczytać obiegówke!). Powodzenia na treningach siłowych, rozumiem, że za pół roku Cię nie poznam na fotach z biegów?:D

    1. Hahaha 😀 Bardzo mi miło po przeczytaniu tego komentarza.
      Po twarzy mnie poznasz 😉
      A swoją drogą, to nie zależy mi na klasycznym „dojebaniu się” i ważeniu 90kg. Chcę biegać jak sarenka (ewentualnie jak wilk), a nie jak ociężały kloc 😉

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