In short, you can prioritize a week
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It basically shows that 80% of these runners are like this
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This is usually a “too much, too fast” situation
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But I want you to focus on some simple variables to change in this order
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Another way is to run on a mountain or slope
This time we’re going to talk about a simple way to reduce your risk of injury while running, especially for those who have already started running, preparing for long-distance races like 5K, half marathon and marathon
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The first is frequency, which means changing the number of times you run each week
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If you have any questions or topics you want me to discuss
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Depending on the runner, what he or she is trying to achieve
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In short distance competitions such as sprint, the priority of variable manipulation is different
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Anyway, I hope you find this video helpful for your own training and help you prepare for the next race
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This is important for many reasons, but one of the main reasons is that it can be consistent
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There is a high incidence of injuries during running, which is based on the findings of some studies on the incidence of running related injuries, especially in novices
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Now, before I finish the video, it’s important to pay attention to how the training is done
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This may mean running for 15 minutes at the beginning, then gradually increasing to 20 minutes, then 30 minutes
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Technically, this can be explained by temperature
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If you keep the same speed up the slope, the relative intensity of the run will be higher
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But during that time, you run for 2 minutes, then walk for 1 minute, 10 times
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The next variable is duration, which involves changing its training time
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Then try to increase the duration of these training, and then start adding some high intensity training
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It will allow you to set a running time and help you make running a part of your daily life
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For example, set a 30 minute run per day
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and so on! However, instead of changing the duration of the entire motion, you can take a slightly different approach to this problem
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only focus on one aspect of training: stride frequency, stride length, distance, time, etc.) now this may become complicated, because there are many variables that can be changed
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Further research and experience with them as physiotherapists have shown that one of the most common causes of running related injuries is training errors
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At the same time, remember that this is more suitable for beginners and long-distance runners
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A simple way to remember this is through the abbreviation FDI, which was created and promoted by the respected physiotherapist and coach Chris Johnson
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This may require increasing the number of runs per week from three to four
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You can change the duration of your exercise during training
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Then, as your endurance increases, you can slowly increase to 4 minutes of running, 1 minute of walking and 6 repetitions
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For example, running at 85 to 90 degrees takes more energy than running at the same speed at 70 degrees
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The third variable is intensity, which includes the intensity of gradually increasing the speed of your run
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Please note that here we are talking about strength rather than speed
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But I will probably talk about it in detail next time
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This combination is particularly useful when a person is unable to continue running because of an injury
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That’s why one of my best suggestions for those who start training again is to deal with only one variable at a time when planning a run
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I want to give you a simple framework to follow, but to really optimize training, it needs more details and more personalization
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This is because increasing intensity is not the only way to increase speed
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