In seek of successful results achievement every elite athlete needs a planned workout plan. Easy, long day runs should be varied with speed focused practice, according to the training director for the well-known website Runner’s World as well as the senior director of Employee Fitness and Health for all of Rodale Inc.(Budd Coates;1) Long distance easy pace running is one of the essential components of successful performance results. First of all, it builds up the runner’s muscle endurance, which includes 4 to 6 miles distance. After long distance practice it is significant to accomplish 50 meters four barefoot sprints, which helps to prevent from the risk of injury, according to Budd Coates (1), the training director. As a variety, on the following day every elite runner is recommended to run speed acceleration sprints with six to eight sets of them, which boosts muscle power. As a comparison to post-long run workout, a runner should progress two miles as a cool down. Another essential part which every elite runner should include in their practice routine,website Runner’s World (1) recommends, is core workout. During running practice there is an amount of muscle mass being lost every time together with fat. In order to maintain an adequate amount of muscle mass, every elite runner should accomplish at least once in a week a core workout plan. According to the Runner’s World every fifth runner’s results are improved throughout the year of having followed the workout described above. According to the evidence produced, we can suggest the significance of balance between workout which focuses on either endurance of muscle or their power. Obviously, post-long run workout cool down essentially differs from practice after accelerated sprints. In order to achieve high results the runner should accomplish specific post-practice plan, depending on type of running being done before. One of the risks of ignorance of barefoot sprints after a long distance run is a high risk of injury, which can occur due to legs pounding a lot. It is also important to cool down muscles after speed acceleration sprints, which should be followed with two miles running as a post-practice. Hence there is a possibility of losing an amount of muscle mass, which helps every athlete to run, core workout routine should be included in a weekly practice at least once. Having said that, in order to achieve successful results in running, every elite runner should find a balance between long-distance practice and speed acceleration sprints as well as core workout included in their training schedule.
The appropriate type of shoes any runner wears is one of the key elements which leads to first place in the race. Depending on the type of distance any athlete runs, a pair of shoes should include specific features in order to prevent from any injuries, according to REI CO-OP Running Website(1) REI CO-OP Website recommends to wear super-cushioned shoes during long-distance workout, which work best for people who are more likely to be injured. Therefore, the shoes are supposed to be 50 % more cushioning than normal one for a greater shock absorption, which essentially reduces the risk of injury. On another hand, it is important to wear racing flat shoes during speeded acceleration sprints which look like a light version of the basic training shoes. It has half the built-in cushion of the training shoes and is designed to weigh the least as possible having a little of support. Racing flats do not provide the runner’s foot with enough support, which makes them ideal for injuries if one’s running long distance. Instead, they are designed for running fast short distances, as they weigh much less tran training basic shoes. Meanwhile, during races with short distances REI CO-OP Running Website highly recommends wearing racing spikes shoes. These pair of shoes are extremely lightweight with no support, having metal spikes which screw into the soles. Being designed specifically for either track meets or cross-country races, they are usually created of hard plastic or rubber with extra grip. Kara Goucher has run 15 years without having followed the combination of three types of running shoes. At the age of 20 she started following the rule of running shoes, which led her to being two-time Olympian;10K world championships bronze medalist and fastest American woman half-marathoner. Based on the evidence provided, we are able to outline three types of shoes being recommended to wear depending on the type of distance running. In case of the runner willing to exclude any opportunity for injury, he is strongly recommended to wear high cushioned shoes during long-distance running. Therefore, they should feature greater shock absorption. Hence, the faster speed an athlete practices the more successful meet in the future he would experience, he is strongly recommended to wear the racing flats. In other words, the lighter the shoes weigh during practicing short-distance running, the easier it is for him to get faster. Finally, once the runner gets a privilege to attend a track meet, in order to win the first place he needs to be as fast as he can. Therefore, he should wear the racing spikes, which are another type of shoes. Specifically designed for track meets, the racing spikes are made of hard plastic or rubber with spikes screw into the sole, allowing the runner’s speed accelerated several times more than their usual speed during daily workout. Finally, depending on the type of distance an athlete runs, it is significant to wear different type of shoes in favor of injuries decrease along with training accelerated speed which then lead to high results during races.