Einige gute Ratschläge hier. Ich werde versuchen, Sie zu ersetzen mit der Schokolade, die Milch für eine Weile. Als Regel für was? Weil ich weiß, dass viele Athleten in anderen Sportarten wie laufen oder Wasserball, die jeden Tag trainieren oder zumindest nicht über 3 Ruhetage in der Woche Ich weiß nicht barfuß laufen, so kann ich nicht darüber sprechen. Allerdings ist der Mechanismus, der barfuß laufen und bei der Landung auf dem äußersten Vorfuß stellen eine Menge stress auf die Waden, denn Sie sind die großen Dämpfer. Ich bin kein fan von chi/pose/was auch immer, da ich glaube, dass die überwiegende Mehrheit der Läufer selbst wählen die form, die am besten zu Ihnen passt. Meiner Meinung nach, ich denke, alle die "Vorfuß" Stile sind Moden unterworfen, hervorgerufen durch ein Missverständnis der Ferse Auffällig ist wirklich, und mehr Verletzungen entstehen durch Menschen, die Umstellung auf diese Stile. Aber, dass ist eine Meinung.

Ich bin ein wenig verwirrt, wenn Sie sagen, dass beim laufen 3-4 mal pro Woche, Sie finden es hart, um den Abstand zu vergrößern, doch beim laufen 2x pro Woche erhöhen Sie die Distanz 1km pro zwei Wochen (2 Wochen)? Dass 1km ist weniger als eine Meile, und sollte in der Lage sein werden Hinzugefügt jede Woche, nicht jede zwei Wochen.

Ich würde empfehlen, geht zurück auf 3-4 Läufe pro Woche, und fügen wöchentlichen Abstand. Die Struktur wäre so etwas wie dieses:

Woche 1

  1. Tag 1 - 4 Meilen
  2. Tag 2 - 3 Meilen*
  3. Tag 3 - 4 Meilen
  4. Tag 4 - 8 miles**

Das ist eigentlich mehr Laufleistung als Ihre aktuellen Woche von 16 Meilen. Restlichen Tage zwischen jedem Ihrer Tage laufen. Auf der * Tag, macht einen härter, schneller laufen. Auf die ** Entfernung Tag, stellen Sie sicher, dass etwa 5-10 Minuten laufen, 30 Sekunden Rennen, Tempo, 30 Sekunden Erholung, oder 1 min Renntempo, 1 min Erholung.

Woche 2

  1. Tag 1 - 6 Meilen
  2. Tag 2 - 9 miles**
  3. Tag 3 - 4 Meilen*

Wieder, etwas mehr als Ihrem aktuellen 16 Meilen in der Woche, fügen Sie restlichen Tage.

Nun ist die progression ist, am Ende jeder Woche, fügen Sie eine Meile pro Woche, um Ihre mehr läuft, und jede Woche fügen Sie eine Meile zu einem deiner kürzeren Läufe. Das sollte Euch nach rechts um 20-21 Meilen für Ihre mehr läuft, nach ein paar Wochen raus aus dem marathon, und sicher bauen Sie Ihre Gesamtstrecke in der gleichen Zeit.

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