ADVICE FOR RUN!

The "running" is one of the most complete sports since it provides a good physical condition. However, not everyone can do this sport because it is necessary to train well. Here, there are some recommendations that it shows how the people can start to do this sport.

• Use the right trainers for run, this means using comfortable trainers.

• The clothes are another important factor, it is favorable to use sports clothes with which you feel comfortable, but it depends the time of year.

• A chronometer and a heart rate monitor to control heart rhythm can be interesting tools we can use.

• You must be hydrated before, during and after to run. This advice is one of the most important.

• You should choose soft land for run because these surfaces will be better for you since it decreases the risk of injury.

• When you start to run, it is recommended training two or three days a week with at least one day of rest.

• It is recommended warming up at least seven or eight minutes before to start with the training.

• It is recommended running inhaling through the nose and exhaling through your mouth for 3-5 minutes.

• It is advisable to stretch around fifteen minutes after of the training.

LET'S GO RUN!

The first years of a child as a runner should be oriented to enjoy. If not, they will lose their passion for run. If their performance is good, they should try to have fun and not focus only on win.

If your sons want to start running, you can take them with you to the races. This is a sure way to get started in the running, in addition this is the best way to transmit your passion for this sport.

When you run with your sons always remember:

• -          They should run with the smile on their face.
• -          Selecting an appropriate distance for them.
• -          Explain to them. What is the running?
• -          They should decide the speed for run.
• -          Teach them the most beautiful landscapes of the races.

Also, the child's comfort is very important. They should wear good trainers.

If your child wants to start competing, there are plenty of youth races for join. This will be very exciting for your child, perhaps the first time that he experiences the victory or the loss.

III CURSA POPULAR A CALP - SOYMAR

Hello everyone!

This is the third publication of the circuit walk to the Marina Alta. In previous posts I explained the operation of the circuit and the classification of the first race at "Xábia". Now I will discuss some results of the second test circuit, which was held in "Calp".

In "Calp", the organization also fulfilled the test distance with 10km journey through the streets calpinas. Both participants and companions enjoyed the beautiful view of the center of this town besides which can be seen in the stretch that runs along the beach promenade of Alicante.

Turning to the analysis of ratings, the champion was Juan Antonio Fernández Canto, with a time of 33 minutes and 36 seconds (average pace of 3:22 minutes would kilometer). Also highlight the excellent career that made participants club "Llebeig Xàbia" whose runners got the third and fourth place in the standings with excellent times (33:48 and 33:49 the third quarter)

Then I leave the link of classifications of all categories and general clasificacón.

http://www.somesport.org/circuitapeu/2015/categories_calp15.php

I also present a video presentation of this race.

In the next post we'll talk about the next race circuit, which was held in "Gata de Gorgos".

See you soon!

XXVI VOLTA A PEU A XÀBIA

Hello everyone!

This is the second publication of the circuit walk to the Marina Alta. Here we explain the first race made in the city of "Xábia" known because it comes from world-famous tennis player David Ferrer. This test is the first points around the circuit and it hosts over 1500 runners annually.

The start was at 10 am in the morning and the awards ceremony, and therefore end of the race, was at 12 hours.

In this eighth edition, the winner was Felix Pont Cháfer, whose club is MasQueRunning, with a time of 32 minutes and 44 seconds. Its average pace was 3:16 km / minute.

Then I leave the link of classifications of all categories and general clasificacón.

http://www.somesport.org/circuitapeu/2015/categories_xabia15.php

I also present a video presentation of this race.

In the next post we'll talk about the next race circuit, which was made in "Calp".

See you soon!

MARINA ALTA'S CIRCUITS

Hello everyone!

This publication will discuss the circuit walk to the "Marina Alta", where we can find many addicts foot races. The Marina Alta region of Alicante is famous for having both beach and mountains. There we can find touristically known towns like Denia, Javea, Calpe ...

First, I will explain how is racing for you can better understand how the circuit. Each race has a distance of between 9 and 10 km of route and as the people that organized, be more or less unevenness.

Second, for runners, every race given a score according to their position in the standings. For example, the first riders to reach goal get a score of 1400 points, the second in 1399 and so on. In each race points earned and add the above to get a general classification of the circuit.

Third, regardless of the overall circuit in each race will be prizes for the top three riders in each category. These categories are: male youth, female youth, senior men, senior women, veterans A male, female veterans A ...

In the next post I will begin to explain each race circuit and their classifications.

See you soon!

Map of Marina Alta

SPORT AS LIFESTYLE

The practice of sport is increasing. Nowadays, there are always a group of runners doing sport on the streets. There isn't limit age to go out for running. Sport creates a healthy and happy society. People have aims but the success is to be able to combine the daily routine with the workout.

Here you can see Paco Contreras. This older person ran the Medium Marathon Álora (Málaga) last month. He is an extreme example of overcoming. He shows to everybody that only it is necessary to feel like going out to run.

Paco is seventy-six years old. Paco runs with the same shirt that when he went to work. Also, he runs with a cap and a cane. When he began to do sport, everybody told him he was crazy. He said to stay in the bar it was worse than jogging. Now, some these people do sport. He said: "we must move to look after our body"

Paco finished the 17th edition of the Medium Marathon Álora, with a record of 2 hours, 28 minutes and 44 seconds.

He is a great example. You have to think that you haven't limits. So, you can put on your trainers and go out! Doing sports always provides amazing experiences.

Unlimited runners 

DIRECT AND INDIRECT METHODS FOR PERFORMANCE EVALUATION

Direct methods to evaluate the performance, as it would be the test under continuous measure of lactate or gas measurement, took place under controlled conditions. They should be carried out in physiological labs or high performance centres.

Gadgets like the treadmill can control the exercise intensity while the measurement items are doing all the hard work. For example, the gas analyzer is controlling the inhaled oxygen and the exhaled carbon dioxide.

Indirect performance evaluation methods are based on the theoretical relationship that exists between, normally, the heart rate and the element wished to analyse.

For instance, at Léger-Boucher’s test, the maximal consumption of oxygen of any runner can be predicted with the data of his heart rate and the speed reached at this sub-maximal intensity test.  In team sports, the TIVRE test (basketball and football) could be an example of this indirect methods, where laps run and heart rate are the determinants to evaluate the specific endurance of each player.

Indirect test are less precise than those determined in a direct proof. Nonetheless they’re perfectly adequate as a guide of the athlete performance level. They are easier to do and less demanding according to gadgets and money.

In the following post, we’ll show you how to test your running level according to the speed reached in an incremental test, which’ll allow us to calculate the VO2max and the training zones.

References: 

Esteve Lanao J., Cejuela Anta R. Evaluación de la resistencia en los deportes cíclicos. Libro Deportes. 2010. 195 – 212

Gª Manso JM, Navarro F, Legido JC, Vitoria M. La resistencia desde la óptica de las ciencias aplicadas al entrenamiento deportivo. GRADAGYMNOS, 2006. Cap. 2.