Fartlek Training for Runners

By Dr. Donald A. Ozello DC

Las Vegas Informer

Increase aerobic and anaerobic fitness simultaneously with Fartlek training. Vary your running pace to increase run training results. Momentarily increase your speed then return to your regular pace for increased run training benefit.

An uneven running pace mimics a race but more importantly it provides diverse challenges to the mind and body. The varied stimulus develops aerobic and anaerobic fitness concurrently.

Name: I know the name is funny. Everyone laughs, me included. Trust me, Fartlek training has nothing to do with flatulence.

Definition: Fartlek (“Speed Play” in Swiss) training involves intermittent sprints of assorted distances and time lengths throughout a single run.

Example #1: If you are running a ten minute mile pace. You have the flexibility to increase your speed for a short distance, by sprinting to a street sign or light pole. Once you reach that specific object, resume the ten minute per mile pace. Repeat the sprint at non-specific points throughout your run.

Example #2: Think of when you were a kid. You and your friends were riding your bikes. Someone shouted, “Race you to the end of the street.” Everyone pedaled as fast as they could until they reached the end of the street. At that point everyone continued riding at the pre-race pace. A few minutes later, another friend shouted, “Race you to the telephone pole.” Everyone pedaled at top speed to the telephone pole. Then returned to the pre-race speed. Fartlek training is exactly the same thing.

Training: The unplanned variety adds freshness and new stimuli to the workout. The heart, lungs and muscles switch back and forth between aerobic and anaerobic states.

Precautions: Fartlek training is not for absolute beginners. Start at an intensity that is appropriate for your current fitness level. Gradually increase your training intensity and eventually advance to fartleks.

Conclusion: Add fun and spontaneity to your training routine. The flexibility of Fartlek workouts refreshes running programs. Increase your fitness and improve your running performance by incorporating Fartleks into your running program.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.  His web address iswww.ChampionshipChiropractic.com. He can be contacted at (702) 286-9040 and DrO@ChampionshipChiropractic.com.

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness MagazineLiveStrong.ComSpineUniverse.com and EHow.com. He has educational health, fitness and nutritional videos on Informer TV, Livestrong.com and YouTube.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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