Kafdraf-van stapper tot hardloper oefenprogramme en hardloopwenke

If you want inspiration, then follow our Para Olympics athletes in Paris 2024. There is nothing like experiencing my 10 runners as athletes, all living with different cognitive challenges, when they finish their 1st 21km race in about 2 hours or under.

Hi all runners joggers walkers , tell me your next goal or race.
In Port Elizabeth we will be starting our marathon training mid August for the 42km race on 3 Dec 2022.
A group in PE will follow the RW tested program over 16 weeks for beginners (new to 42km) starting on 15 August 2022. ( I will share this if you contact me)

I followed my FURMAN tested 3-runs per week program(with 2 cross training) from August 2021 and finished my "come back" (no racing for 2 years) race 42km in 3h28min (as an "old" man with pace of about 4min 58sec /km)
Try this if you battle with time, injuries, high milage or just want a new program with an emphasis on training pace and quality marathon sessions.
Ts & Cs:
Don't do this program if your are not a long distance runner or don't try this for your 1st 42km.
This program is for more advanced runners with some experience or muscle "readiness" for "speed" and faster paced training such as intervals and tempo's(time trials).

Message me and I will share program.
The FURMAN tested F.I.R.S.T. program includes:-
The 3 sessions :-
Tuesday :intervals(40's0 to 1600m's repeats);
Thursday: tempo runs (5-16km faster paced than target race pace)
Weekend: traditional LSD/long slow runs e.g. 22, 24, 27, 21, 29, 24, 30 ,24, 30 etc)Thura

Did you hear about my crazy 42km marathon program with only 3 runs per week? This tested program also helped me after 3 race attempts over years to do my best in 2h52min at age 50. If interested in my current come back attempt then leave a comment.

Different running styles and different personalities. Can you identify yourself or your friends? It's ok, because Matswarathu "Loop-en Val" was a world known national legend with a very strange style as described by his nick name. Enjoy and give your comment.

Injuries runners should be aware of and treat before it get worse:
Read Blog Kafdraf article in Afrikaans:
https://benniesin.blogspot.com/2012/06/beserings-en-siektes-by-hardlopers.html
Try Google Translate to assist you.

Beserings en siektes by hardlopers Beserings en siekte by hardlopers Waarskuwing: Hierdie is nie 'n kundige mediese persoon se advies nie en moet nie as geneeskundige ...

Coach Leonardo, congratulations with the progress with mid distance athletes so soon after lock-down. I can recommende coach Leonardo's approach and results: https://www.facebook.com/leonardo.co.za

Leonardo Middle Distance Coach Middle distance coach for 25 years. Few SA Champs and medals winners track and cross country.

Uphill and Downhill Running Form: Tips and Techniques -:
see videos below:

A. Advanced training tips:
Arthur Lydiard explaining Hill running techniques (for serious and healthy younger runners) https://www.youtube.com/watch?v=LT4vxvdahUE

B. Basic techniques: (trail running)
https://www.youtube.com/watch?v=FcBlGb0qgS8

Uphill and Downhill Running Form: Tips and Techniques Thanks for watching! Run Wild, Live Happy.

OEFENPROGRAM OM 1ste 5KM WEDLOOP NA slegs 5 WEKE TE KAN DRAF
(vir baie fikse stappers of ongereelde beginner hardlopers. NB: nie vir mense met gesondheidsprobleme nie))

Deur slegs 3 of 4 keer per week te draf, sal jy gereed wees om jou 1ste 5km pretdraf te voltooi. Onthou: daar is selfs drafprogramme met net 3 keer per week se spesiale gehalte hardloop sessies, met aanvullende ander nie-drafsessies, vir die marathon 42km wat suksesvol bewys is vir nie-elite atlete.

Vir meer inligting volg hierdie LINK na Blog Kafdraf: https://benniesin.blogspot.com/2013/10/5km-oefenprogramme-om-n-5km-wedloop-na.html
NB: Please support the blog by making donations to our NPO Human Hearts Foundation and charity at www.waypoint.org.za/foodproject and for donations use reference: Kafdraf + your name.

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Sterkte met die oefening.

5KM Oefenprogram om ‘n 5km wedloop na 5 weke te kan draf OEFENPROGRAMME OM ‘N 5KM WEDLOOP NA 5 WEKE TE KAN DRAF Deur slegs 3 of 4 keer per week te draf, sal jy gereed wees om jou 1ste 5km pr...

Do you appreciate our freedom to run/walk outside again?
Do want to improve your fitness with transition from walking to running? You will succeed and never regred the step to follow a scientific program designed by seasoned running coach behind this Kafdraf link below or on this FB page.
Follow this LINK to my blog Kafdraf for beginner programs for various distances: https://benniesin.blogspot.com/2012/05/stapper-tot-hardloper-vir-beginners.html (Beginner Runner program visited by over 5,800 viewers)
Follow this FB Kafdraf and soon you will find popular tips and articles also in English visited/viewed by close to 100,00 views on the blog Kafdraf (started 2011). Or go to the blog for large variety of programs, tips and tools.🤸‍♀️🤩

2. Stapper tot Hardloper vir Beginners-oefenprogramme Stapper tot Hardloper vir Beginners: Draf oefenprogram vir nuwe beginner hardlopers (Die Nr.1 Kafdraf artikel met die meeste van die bl...

Beginners?
Wenke en Wette van langafstandhardloop en vir entoesiastiese beginners na Lock-Down.
Follow this LINK to blog Kafdraf for more tips and programs: https://benniesin.blogspot.com/2012/05/wenke-en-wette-van-hardloop-daar-is.html
Daar is wette ook in hardloop en as dit nie gevolg word nie is daar soms 'n duur prys om te betaal.

Net gou 'n vinnige stuk om die oorhaastige beginner of onrealistiese beginner hardlopers te help. Maak seker jy volg 'n versigtige benadering al is jy 'n angstige of passievolle oefenverslaafde.

Gou die volgende kitswenke:
1. As gewone mense met spesiale uitdagings fantastiese prestasies kan bereik soos om met blindheid "Mount Everest" te klim, om sonder arms 'n vliegtuig te kan vlieg, sonder gewone herkenbare liggaamsdele rekenaars te werk en swem, na ouderdom 40 jr as vrou sommer 2 keer Comrades 90km Ultra Marathons in een dag te doen-dan kan jy ook jou lewensdrome najaag. Laat niemand en niksr jou weerhou nie!

2. Gaan eers vir 'n goeie mediese ondersoek voordat jy met nuwe veeleisende fisiese uitdagings of eerste keer se oefening begin as jy nie voorheen voldoende voorbereiding gedoen het nie;
volg bv. Tim Noakes se Wette vir Hardlopers in "The Lore of Running" of "Running your Best";

3. As jy nie voorheen gereeld geoefen het nie, volg eerder 'n goeie beginnerprogram soos elders op Kafdraf en moenie te gou bo jou eie persoonlike gereedheid probeer oefen nie.

4. As jy 'n stapper was of sommer gou wil begin hardloop, volg die Beginnerprogram op Kafdraf wat op tyd/minute fokus en nie afstand/kilometers nie, en volg dit - al voel dit te maklik en resultate dalk te stadig- daar is spesifieke liggaamlike eise wat jou liggaam eers moet verwerk en moet oorkom.

5. Die "stress en herstel"-beginsel en "haastige hondjie verbrand sy mondjie";
onthou om harde oefendae met goeie rusdae af te wissel;

6. Siektes en beserings moet met versigtigheid en respek benader word en gaan sien 'n sport fisioterapeut of mediese dokter as jy twyfel. Daar is verskeie tipiese hardloopbeserings en daar is spesifieke oorsake en behandelings wat beskikbaar is en suksesvol kan wees as dit gevolg word. In Kafdraf sal daar later 'n opsomming oor bekende beserings en siektes en wat gedoen kan word, volg;

7. Vir beginners moet 'n week se oefenprogram omtrent 4 rusdae hê, maar vir hardlopers wat al 'n paar maande maklik hardloop en wil verbeter, kan nou oorgaan na 'n meer gebalanseerde weekprogram met net 2 rusdae met 1 of 2 harde sessies per week. Bv: bulte herhalings of paar spoed versnellings oor ±50 tot 400m of tydtoets, ens.
en later meer

Sterkte met die goeie voornemens en elke bergpad het verrassings en dorings.
Kafdraf groete
Bennie

Hierdie blog Kafdraf word sonder vergoeding of borge geskryf en donasies is welkom.

3. Draf Beginner? Wenke en Wette van langafstandhardloop Beginners? Wenke en Wette van langafstandhardloop Daar is wette ook in hardloop en as dit nie gevolg word nie is daar soms 'n duur prys om...