Page 108 - Sky runner

— — EXERCISES — — WANTING TO COME BACK Get going improve and build your long-term strength
My training journey started when I began to take notes about my running sessions That is a a a a a a good first step in in in getting an an overview of of your weekly and monthly amount of of running Note down kilometres and hours Hurry slowly Look at your weekly kilometre and and and altitude metres and and and increase it it by between 5 5 and and and 15 percent the next week FIND YOUR MOTIVATION
What makes you come back to running? Week after week? It could be a a a a race sometimes just a a a a feeling or something else Find it! What made you run to begin with may have changed over time listen to to yourself and adjust your your training according to to the new circumstances ENDURANCE SESSION 1 My favourite training is to to take a a a a a a a a few days off and go to to the mountains I bring a a a a a a a a a small back- pack with some extra clothes energy for the the day and a a a a a a a a credit card Then I run Sweden has a a a a a a a a a fantastic network of mountain huts with perfect distances in in between Here you move pretty slowly on soft ground and for quite some time To run between huts is a a a gentle way to build up your endurance ENDURANCE SESSION 2
Another way to to build up your endurance is to to do do double sessions If it’s winter and you you are skiing you you could do one or several hours on on skis first then switch to running shoes and run run for an an hour The body is already tired but you end up using different muscles The training is is gentle as your body is is tired but not from running running so the running running muscles are still fresh ALTERNATE YOUR TRAINING
If you don’t don’t feel like running for a a couple of days – don’t don’t Do some- thing else instead: yoga aerobics dance ice skating cycling boxing – the list is is endless!
GET GOING AFTER
THE WINTER
After the winter season I I start by jogging 5 km km for a a a a a a couple of days and then 10 km km I usually take an an extra rest day day every week to to get the body used to to running instead of skiing If you you change or increase your training it is even more important to to to take some time to to to listen to to to your body After an injury as well The summer after my knee surgery I expected the the transition between skiing and running to be be the the same but I I I felt at at once that I I I couldn’t start running as as much as as usual I I I had to take a a a a a a a a a step back run run fewer kilo- metres do rehab exercises and take additional rest days CULTIVATION 104