TRAINING sprint, but at a pace that you could only maintain for a short while – and then jog the bend slowly to recover. Cover anything from 8 to 12 laps of the track this way( about 2.5 to 3.5km).
The good part about this training is that the rest period is not structured in terms of the recovery period – you can jog or even walk the bends until you feel fully recovered to run another 100m fast. As you get fitter, this recovery jog will get faster, but always focus on the fast 100m runs.
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Speed for Spring
With spring just around the corner, now is the time to give speed a chance in order to be ready to race when the weather warms up. – BY DERICK MARCISZ
honestly believe that most runners would love to run fast, but many runners say they don’ t do speed work in training because they are not fast enough to race competitively and therefore don’ t need speed training. This is actually wrong, as speed work will definitely improve your running, no matter your age, gender or ability.
The first rule of running fast is simple: Run short. In other words, focus on intensity instead of distance. Short means shorter distance and fewer repetitions. There is only one way to get to run faster, and that is to teach your legs what it feels like to run faster. To do that you have to do training workouts that accomplish exactly that: Get your legs used to running fast. And make it fun! So here are some training sessions to learn the technique of running fast.
1. STRIDING THE STRAIGHTS
This session is usually done around an athletic track, but it can also be done on a sports field. After an easy warmup of 3km to 5km with some faster striding, do the following:
• Run the straight of the track fast – close to full speed, not quite an outright
2. FARTLEK
This is running in its purest form – no kay markers, GPS or heart rate monitors, just fast running at its best! Fartlek was invented in 1937 by Swedish coach Gosta Holmer and the name roughly translates as‘ speed play.’ True fartlek is about mixing up faster-than-race pace efforts with easier recovery running, and it is an effective and satisfying training session that should always be fun!
• Run with a partner and each of you will be responsible for 20 minutes during which you decide how fast and how far you run. Try to do this in a large park area, but you can also do it on the road.
• Start with an easy-paced warm-up of around 4km, with a few faster surges.
• The first‘ leader’ will then say,“ Let’ s sprint to that tree,” or“ Let’ s run hard for two minutes.” The same applies to the rest periods. After 20 minutes you swap around.
• After finishing 40 minutes of running freely like this, you will be left feeling strong and invigorated, and can jog another 3km as a cool-down.
About the Author Derick is a Joburg-based running and triathlon coach, with multiple ultra-marathon and Ironman finishes to go with his 20-plus years of experience in coaching. here are so many wonderful herbal teas on the market, so when it comes to choosing one, it’ s important to look for a well-sourced product made
T from high-quality natural ingredients and which does not contain any added essential oils or flavours! Here are a few of the most common herbal teas which can all be found in your local supermarket, and their benefits.
Rooibos: Probably the most famous herbal tea in South Africa, it is high in vitamin C as well as other minerals. An easy drinking tea, it’ s largely grown locally and has been touted for its antioxidant properties, which help ward off disease and signs of ageing. It has also been shown to help with common skin concerns, such as eczema.
Peppermint: This tea is recommended to relieve the symptoms of abdominal gas and bloating, and to relieve muscle spasms. It’ s also good for nausea. However, if indigestion or heartburn are problems, it is recommended to avoid peppermint altogether. It can be made using fresh herbs from the garden, and it is one of the easiest herbs to grow. Peppermint is also said to cure bad breath!
Ginger: Another great digestive aid, ginger can be used to curb nausea, vomiting or motion sickness. Make fresh ginger tea by simmering a piece of ginger root on the stove for 10 to 15 minutes. Add fresh lemon juice and honey when you have a cold for a powerful germ-fighting combination. Ginger tea is also excellent for improving circulation, and is one of the best herbs for improving digestion, lung congestion and arthritis.
Chamomile: Used widely for stomach ailments and as a mild sedative, chamomile tea has also been shown to ease heartburn, nausea, and vomiting. A mouth rinse with chamomile may relieve mouth sores caused by cancer treatments, and some research suggests that chamomile could help with other conditions such as diarrhoea in children, haemorrhoids, anxiety and insomnia. When used on the skin, chamomile helps with skin irritation and wound healing.
BREW THE PERFECT CUP
When you are making your herbal tea, use fresh, cold water. Do not use aluminium cookware, as it can affect the taste – rather use glass, cast iron or stainless steel. A tea strainer is very helpful, as it lets you create your own blends of teas or herbs, and stops the leaves and flowers from escaping into the drink. Once the water has boiled, add one heaped teaspoon of herbs for every cup of water. Cover and let the herbs steep for ten minutes. Do not over-steep the herbs, as the flavour may become too strong and taste more medicinal than pleasant. If you want to enhance or sweeten the flavour of your tea, add honey or lemon.
About the Author Salome is a registered dietician based in the Johannesburg area.
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