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I think that this is one of the most misunderstood aspects of running that is often overlooked by a great many people is that there is an important balance between the body’s need for calories in to ensure the body keeps it’s youthful appearance and needing carbohydrates to provide energy while running. When it comes to eating I generally prefer to keep carbohydrates as I find them to be the more palatable of the two.
It should be noted that carbs aren’t the only thing you want to eat during an off-ramp, however. A proper nutritional outlook will allow those low carb, carbohydrate restricted foods that are the ones that are high in protein, fiber, and a good quality omega fatty acids to become a staple in your training and fitness diet for as long as possible.
The first thing to figure out when you’re getting back into running for the first time is how your fitness level compares with the rest of the population. A running enthusiast with a 30 minute half and half jog might be considered healthy at the start of their running session, but they’ll likely look very much worse by the end and will need more rest than the average healthy person. This is also best illustrated by the graph shown below-
An ideal amount of exercise during your workout would be about 30% of your total max power output with some recovery at about 18% of that and around 8% of your max energy output, the lowest of which is 1 week of a 12 week moderate intensity interval training (MIXT).
There are many factors you can take into consideration for this such as age, muscle size, training experience, and gender, but generally the more physical and muscular the muscles that are needed to maintain aerobic fitness at this level of training there is the possibility for them to over-perform the body. This is especially true when there are a great number of training adaptations that we need to take into account when determining your overall energy expenditure for an athletic activity.
How much is an Olympic Training Max (OTM)?
Before you dive in on getting your training up to speed for a running event please take a look at how much the Olympic Training Max is as displayed on this graph that was posted here a while ago. The OTM graph is usually shown when the average power output of an OTM competitor exceeds that of their fellow competitors and a lot of people go and do a little study on an
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