Our selection of 5 running sessions for this summer

Our selection of 5 running sessions for this summer

Between two aperitifs, hours spent sunbathing on the hot sand or swimming sessions, it is possible to slip away from time to time to play sports. Running is precisely the ideal way to enjoy both the landscape and the good weather while burning calories. John Juliena qualified athletics trainer, has selected five types of running session for you.

Working while having fun

“What I like about summer is that we get out of our daily lives. On vacation spots, we can vary the pleasures by going for a run alone, with the family or with our children. Summer is the ideal time to relax, forget the stress of the year and enjoy unusual courses. In fact, we break the monotony by doing sessions where we take advantage of the landscape and the natural setting. You can really vary the pleasures, without forgetting to take a few precautions such as wearing a cap and hydration, especially during hot weather. Recovery is also important. Note that the following sessions are not ranked hierarchically. On the other hand, before each of them, it is essential to warm up correctly for 10 to 15 minutes at low intensity in order to awaken your muscles and boost your cardio-respiratory system in order to avoid any risk of injury. An active recovery of 10-15 minutes following the effort is also in force.

Session 1: Long jogging outing: At low intensity, around 60 to 70% of your VMA (Maximum Aerobic Speed), go for a jogging session without rushing your cardio too much. The duration of the session can extend from 40 minutes up to 1h20 for the most seasoned athletes. The idea is to discover new circuits and landscapes close to your vacation spot. So what could be better than going into the unknown while playing sports? “Sometimes you don’t even realize that you’re running and making an effort because you’re having so much fun. This can be done in the mountains, on the beach, in the middle of nature…we are a bit in “sport tourism” mode”.

Session 2: Jogging at a varied pace: In order to break the monotony of classic jogging, you can have fun varying the intensities of your run. This is the principle of the pyramid. For example, for a runner who starts at 9 km/h, the session can go as follows:
– 5 minutes at 9 km/h
– 5 minutes at 9.5 km/h
– 5 minutes at 10 km/h
– 10 minutes at 10.5 km/h
– 10 minutes at 11 km/h
– 5 minutes at 11.5 km/h
– 5 minutes of active recovery, jogging slowly.

In total, your effort will last 45 min. Whatever your level and your basic pace, keep in mind that you have to increase the pace by 0.5 km/h every 5 or 10 minutes (according to the program above). The session can be done in an ascending pyramid, but also in a classic pyramid, where it is a question of increasing the intensity then descending in the same way, step by step.

” We’re not bored. We also adapt to the terrain where we can accelerate downhill and slow down uphill, for example. The ideal is not to put yourself in the red. Running fast and long in the summer is complicated, it’s better to master the pace little by little”.

Running sessions by the sea are ideal for getting some fresh air. ©Shutterstock

Session 3: A mix between running and crosstraining: This is the ideal session to maintain your physical condition this summer. A mix of muscle building coupled with running is the best way to stay in shape! “The idea is to do bench climbs, push-ups, burpees, squats, sit-ups, etc. that we include in jogging. The session can last a total of 30 minutes, that’s enough”.

Two examples:
1- Do 2 minutes of moderate running + 30 seconds of muscle building + 2 minutes of moderate running… and so on.
2- Do 5 minutes of moderate running + 3 muscle strengthening exercises of 30 seconds + 5 minutes of moderate running…and so on.

“This type of training helps keep your heart rate high and above all strengthens posture and muscle groups: glutes, quadriceps, abs, pectorals… It’s a mix between the two that can be done easily on the beach “.

Session 4: Short split: To vary from the traditional split session which consists of doing 30 seconds of effort for 30 seconds of recovery, the idea is to add 10 seconds of additional recovery. The session will therefore be broken down like this:
Do 30 seconds of effort + 40 seconds of recovery (walking or jogging slowly). The volume can vary between 6, 8 or 10 minutes of effort in total. Do two sets. The recovery between the two sets will be 3 minutes, while walking.

“The fact of increasing the recovery compared to the time of effort makes it possible to slightly lower the temperature and to be in better respiratory comfort. It’s a session that I offer a lot in the summer, ” explains the specialist.

Session 5: Fartlek outing: This session is particularly intended for more trained athletes, which consists of alternating phases of aerobic power with an aerobic capacity-type recovery. Called “speed play” in Swedish, the idea is to vary high and low intensities.
An example :
– Do 2 x 30 seconds of intense effort interspersed with 30 seconds of recovery
– Do 2 x 1 minute of intense effort interspersed with 45 seconds of recovery
– Do 2 x 2 minutes of intense effort interspersed with 1 minute 30 recovery dice
– Do 1 x 3 minutes of intense effort followed by a recovery of 1 minute 30
– Do 2 x 30 seconds of intense effort interspersed with 30 seconds of recovery
You will have made a total effort of 11 minutes. Then finish with 5 to 10 minutes of slow jogging recovery.

“The goal is to cross the volume of the entire session. It is better to reduce the pace and end the session rather than the reverse”.

Running on sand: more difficult?

On the sand, “You will have a different biomechanical angle. Your supports will be lower and you will have more knee and hip flexion. I do not recommend it to those who have tendonitis. It can be difficult if you are not sheathed, your body can sag”. At the muscular level, the glutes, quadriceps and calves will work more. On the other hand, you can run barefoot on the sand, if you are looking for natural foot work. The playing field is more flexible and soft. “There are no violent shock waves as one can experience on asphalt. Light contact with the sand and water at the seaside can also be nice”. The breathtaking view of the ocean and the natural sea air will only make your running session better!

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