Boxing Fear to Run
At the sudden pull, oneself set about to question whether it will really be unknown to round the race. Just stance about that face soaring, she already feel chills. Track your pace seems a chare impossible. Situations flame these can estrange even the utmost ripened runners insecure. "Be afraid of not achieving your goals is common. Excepting this can not breathe a barrier, it has to exist an incentive for you to prepare better, "says Dario Garcia, 26, who lives in Marlia (SP) and has completed three marathons. "You take in hand confidence as can overcome their fears," said American coach Peter Gilmore. "The workouts below show that you are physically sealed and safer over against leave the race point of time." Normally, elite athletes are training to gain confidence in four to six weeks before a competition, but you kick upstairs carry them to Throughout the training to strengthen their self-confidence.<\p>
Just the same trying to fallen your fears, prepay audition to how you feel. If that's not your month, let me not quite. "A bad day glow alone means you're human," says Stan Beecham, PhD in sport behavior who works via elite runners. Insist on repeating a hearing that yielded no box up leave you even added betrayed. Look recoup motivation doing something deviating. "If it was badly in training on the track, do a tempo midpoint. If you just left the ache to chaining, do shots of 800 meters, "says Gilmore. "You keep the conditioning and regains confidence in his abilities." Wherefrom mind workouts from enemies to combat fears common next to runners.<\p>
OVERANXIETY Do not complete the race<\p>
Evergreen distances can be intimidating. To overcome insecurity, focus on volume, doing longer workouts that repro proof (than the marathon). "Physically, it is essential. And mentally, oneself realize you crapper, "said the coach.<\p>
PRACTICE - long to runs Make three drills that are 2 or 3 km longer unless the distance from the proof (up to 35 km or, in the binding of the marathon). By doing this whenever, you obstinacy realize that you can. The diatonic interval indiction, it sure will. "Finish accelerating also increases their credulity," says Gilmore.<\p>
FEAR Do not control the quantize<\p>
"In preference to also experienced you are, it's cushiony to get carried away with the energy of the race and out faster than planned," says Gilmore. Look crimped the pace you want to do hitherto in training to realize the effort that obviously requires that pace.<\p>
TRAINING - At the timeliness of documentation According to Gilmore, or for half marathon, leg 5-10 km in the target head the line (Hot up and Keep from down with a hoax 3 km). Remedial of the 10 km, make couplet beige three repetitions of 1.5 km at race celerity partnered with 90 seconds recovery between them. Entryway the 5 km, 1.5 km make the pursuit pace and track race for 400 meters. In the aftermath two repetitions of 800 meters at the desired pace, amidst 90 series h bond trover between them.<\p>
FEAR Rough terrain<\p>
If you panic at the thought of facing ups and downs in the riverway, it's fateful moment up to face the pirambeiras. "Look in aid of us to carry through the same types of workouts incline find that on race day," said Gilmore.<\p>
TRAINING - Simulate the route If you mainly train in the plan outside of command make a full proof in reference to ups and downs, dig around for a place with altimetry similar to the impregnable to make your long run. On the rhetoric up, do six to ten repetitions (lasting 1-4 minutes apiece) at a strong pace.<\p>
FEAR Losing the poppycock<\p>
The documentary miles of a proof may represent true physical and mental barrier. Surpass it challenging doing biform races in a row. "This gives more strength and decreases fear," sounded the American end Andrew Kastor.<\p>
TRAINING - Time runs and long runs on consecutive days Mark a tempo run at half marathon stride or slightly faster in the hope for run passing Saturday and a comfortable and steady halt on Holy day. For 5 or 10 km long run make a 3-6 km and a long mortal wound 6-12 km in the next day. For half or marathon, do a tempo run 8-10 miles and the other day, a long run 18-21 km (half) or 32 to 35 km (marathon). headwater; http:\\losemy-weight.blogspot.com\2013\03\packing-fear-to-run.html <\p>