Cheguei nos 5km, e Agora? Aumentar Velocidade ou Distância? | Rodrigo Bicudo

Summary

In this video, physical education expert Rodrigo Bicudo addresses a common question about running progression. A runner who completes 5 km in 43 minutes wants to know whether to first improve their speed or increase distance to 10 km. Rodrigo advises focusing on gradual distance increases rather than speed. He recommends interval training and building endurance to extend running time progressively. He emphasizes the importance of personal goals, comparing progress only with oneself, and not feeling pressured by external expectations. Clarity and patience are key to achieving running milestones.

Takeaways

• 😀 Focus on your own progress: Don't compare your running time to others. Compare yourself to how you were 3-6 months ago.
• 🏃‍♀️ You don't need to improve speed to run a longer distance: You can work towards 10km without first improving your 5km time.
• 🚶‍♂️ Gradual increase in distance: Start by adding short intervals to your 5km run, such as running 5.5km, 6km, etc.
• ⏳ Prioritize gradual progression: Instead of forcing yourself to run the full 10km immediately, gradually increase running intervals with walking breaks.
• 📅 Consistent training: Running 3 times a week and gradually increasing your running time will help build endurance.
• 🧠 Set clear goals: Understand why you want to reach a new goal, like 10km, and keep that goal in focus.
• 😌 Avoid burnout: Don't push too hard too soon. Focus on gradually increasing distance or speed based on your main goal.
• 🏃‍♂️ Training specifics: If your goal is to increase speed, focus on speed-specific training, like intervals or progressive runs.
• ⏱️ Customize your approach: Depending on your goals (volume vs. speed), you will need different types of training plans.
• 🤝 Enjoy the process: Regular, focused training, along with patience, will help you achieve your running goals without unnecessary stress.

Q & A

What should be the priority when transitioning from running 5 km to 10 km?

The priority should be increasing the distance gradually, not focusing on improving speed first. You don't need to improve your 5 km time before moving to 10 km.

Is it necessary to improve speed before increasing distance in running?

No, it's not necessary. You can focus on increasing the distance first and then work on speed later if that becomes a goal.

How can a runner gradually increase their running distance from 5 km to 10 km?

Runners can increase distance by adding short intervals, such as running 5.5 km, 6 km, and so on, or by using run-walk intervals to extend the total time spent running.

What strategy is suggested to avoid fatigue when increasing running distance?

Use interval training by incorporating walk breaks between running segments. Gradually reduce the walk time as endurance improves, allowing the body to adapt to longer running periods without excessive fatigue.

How long should a runner aim to train for if they want to complete 10 km?

A runner should aim to train for about 60 minutes initially, even if they don't complete 10 km right away. The key is to focus on total running time and gradually increase it.

Should runners compare their performance with others when trying to improve their distance or speed?

No, runners should only compare their progress with their past performances. Avoid comparing with others, as running goals and abilities vary individually.

How should a runner approach speed training once they have reached 10 km?

Once comfortable with running 10 km, the runner can start working on speed through interval and progressive training. The goal is to gradually increase the pace over time.

Can a runner go straight from 5 km to 10 km without increasing speed?

Yes, a runner can go straight from 5 km to 10 km by focusing on distance first. Speed training can come afterward, depending on the runner's goals.

How can a runner stay motivated when training to increase their distance?

Focus on personal goals and progress. Having clear goals and training with consistency will help maintain motivation. Avoid distractions from external comparisons.

What is the importance of specificity in training for different running goals?

Training should be specific to the goal. If the goal is to increase distance, the training should focus on gradually building endurance. For speed improvement, the training should include targeted speed exercises.