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Stretching yoga poses

Reality check: Don’t ever train so hard that running is no longer fun. Give yourself enough easy days to balance out the hard ones. Doing whatever is necessary to keep your training enjoyable will generally make the suffering you experience in hard workouts more tolerable and will thus increase your work capacity and your capacity to suffer. Be comfortable with winging it. Never train in strict obedience to a prefabricated training plan. If you use such plans, consider every scheduled workout tentative, and be ready to change or substitute it based on what your body tells you it needs day to day. If you are an experienced runner, consider training improvisationally. This approach to training will be most successful if you establish three basic parameters within which to improvise: a standard weekly workout schedule, a handful of peak workouts and a peak training week, and a training cycle duration. Know your personal records and try to break them. Pursue personal records as single-mindedly as great runners pursue world records. When you go after a personal record, you essentially set up a race against yourselfspecifically, against your former best self. Such a goal awakens those ancient survival instincts that enable you to run faster in pursuit or flight than you can without a specific purpose. Chasing personal bests encourages your mind and body to conspire to allow you to run faster than you ever have before. Make your key workout progressions effective. Follow these six guidelines: 1. Make them repetitive. 2. Ease into them. 3. Build them gradually. 4. Do them frequently, but not too frequently. 5. Do not overextend them (you can keep bettering yourself only for so long). 6. Use target times (such as Greg McMillan’s Running Calculator)i

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