8 Jenis Latihan Lari, Pemula Wajib Tau - Kombinasikan Agar Meningkatkan Endurance dan Kecepatan Lari

Summary

This video script explores various running training techniques, providing insights for both beginners and experienced runners. It covers key types of running exercises such as jogging, endurance runs, tempo training, threshold runs, interval sprints, long runs, and recovery runs. The script emphasizes the importance of combining different types of workouts to improve running performance, endurance, and speed. Additionally, it highlights the role of proper recovery and varied training intensities for overall fitness. The speaker shares personal experiences and encourages runners to maintain consistency and balance in their training routines.

Takeaways

• 😀 Running at a comfortable pace (jogging/Iran) helps build endurance without overexertion. You should be able to talk without difficulty.
• 😀 Base running (Beseran) is a step up from jogging, where you run at a moderate pace to prepare your body for more intense workouts.
• 😀 Tempo running involves running at 70-85% of your maximum effort, which improves cardiovascular fitness and helps handle higher intensities.
• 😀 Threshold running is a high-intensity workout, at about 90% of your maximum effort. It’s meant to push your physical limits and improve performance.
• 😀 Interval running involves alternating between high-intensity sprints and rest periods, which enhances speed and cardiovascular capacity.
• 😀 Long runs (Loren) are done at a slower pace but cover longer distances to build endurance and prepare for long-distance races.
• 😀 Recovery running is a light jog aimed at helping your muscles recover from more intense training, maintaining activity while allowing for recovery.
• 😀 Combining different running types, such as jogging, interval, and tempo, is key to improving overall fitness and performance.
• 😀 It’s important to allow your body to recover between intense sessions to prevent overtraining and injury.
• 😀 Consistency in running is vital, but it’s essential to vary your workouts to avoid stagnation and enhance overall running ability.

Q & A

What is the purpose of jogging or 'Iran' in running training?

The purpose of jogging, also called 'Iran', is to build endurance. It involves running at a comfortable pace where you can still have a conversation without becoming overly breathless. It's also a good way to focus on running form and foot strike.

What are the benefits of practicing jogging in running training?

Jogging helps to improve endurance and allows runners to focus on their running form and foot strike. It also provides a chance to correct habits like heel-striking and focus on arm swings without overwhelming the body.

What is the difference between 'besaran' and jogging?

While 'besaran' is a step up from jogging, it is still not at maximum effort. It is a moderate intensity run designed to build endurance with a higher intensity than jogging but without pushing the body to exhaustion.

What is tempo running and how does it differ from other types of runs?

Tempo running involves running at a pace that is 70-85% of your maximum effort. It’s more intense than jogging and 'besaran' but not as exhausting as maximal effort. It helps improve cardiovascular endurance and prepares runners for faster paces.

How does threshold running contribute to a runner's performance?

Threshold running is done at 90% of your maximum effort. It is intense, pushing the body to work close to its maximum capacity. It helps to improve the body's ability to sustain higher intensities and can prepare a runner for race conditions.

What is the main focus of interval running training?

Interval running focuses on increasing speed. It involves running short, fast intervals (e.g., 400m or 1 km) followed by rest or light jogging. This training helps improve maximum oxygen uptake (VO2 max) and increases running speed.

What are the benefits of long runs (or 'long-run') in training?

Long runs are designed to build endurance over longer distances, often 10 km or more. These runs are slower in pace, allowing runners to maintain a steady effort and improve their stamina for longer races or events.

What is the purpose of 'recovery runs'?

Recovery runs are low-intensity runs meant to aid in muscle recovery after more intense training sessions. These runs should be at a comfortable pace and shorter distance, helping to loosen up muscles and prepare the body for upcoming training.

How should different types of running workouts be combined in a weekly training plan?

A balanced running schedule should combine different types of runs for variety. For example, a runner might do a 'besaran' session on one day, followed by interval training, a tempo run, a long run on the weekend, and recovery runs afterward to avoid overtraining.

Why is it important to vary running workouts rather than always sticking to the same type?

Varying running workouts is essential for building overall fitness and avoiding injury. Each type of workout serves a different purpose, and mixing them helps improve speed, endurance, and recovery while ensuring the body adapts to different stressors.