Il fondo lento è la tipologia di andatura che occupa la stragrande maggioranza dell’ allenamento delle specialità di endurance.
Quindi, sapere come eseguirlo correttamente è il punto di partenza per una corretta gestione dei carichi di allenamento.
A cosa serve il fondo lento?
I benefici di questa tipologia di allenamento vengono spessi ignorati perchè poco affascinanti, tuttavia se il runner medio, che sia un amatore o un professionista, spende fino all’80-90% del proprio tempo a correre a questa intensità, a qualcosa servirà! Non credi??
Dunque, i dividendi del fondo lento si ricevono in due aspetti: fisiologici e meccanici.
Dal punto di vista cardiovascolare questo allenamento porta ad un miglioramento della capillarizzazione muscolare, un aumento della gittata cardiaca e una diminuzione della frequenza a riposo.
Ai benefici fisiologici si accompagnano quelli meccanici, infatti eseguire un discreto volume di allenamento a bassa intensità permette plasmare gradualmente tendini ed articolazioni ai carichi delle sedute ad alta intensità.
Riassumendo si può dire che il fondo lento è una seduta di recupero, ma comunque utile a produrre alcuni adattamenti che faranno da collante fra le sedute ad alta intensità.
A che velocità si deve correre?
Come avevo scritto in un precedente articolo l’errore che riscontro più frequentemente fra i podisti è quelli di correre il fondo lento troppo veloce.
Basta fare un giro su Strava o analizzare gli allenamenti di Kipchoge o di Bekele per vedere che gli atleti di elite non disdegnano la corsa lenta.
Quando c’è da recuperare, Kipchoge non disdegna sedute corse a 4’30/Km (1’40″/Km sopra il proprio ritmo maratona) e numerosi atleti di elite fanno altrettanto.
Sulla velocità da tenere in questi allenamenti si può adottare un approccio più scientifico, basandosi sulla frequenza cardiaca, o più pratico basandosi sulle sensazioni.
La frequenza cardiaca è un parametro abbastanza variabile, perciò preferisco basarmi sulle sensazioni.
N.B: Per gli amanti della frequenza cardiaca con il termine fondo lento solitamente viene indicato un ritmo tra il 65% de l’80% dell frequenza massima.
Per quanto riguarda le sensazioni ti posso dire che durante una seduta di fondo lento non dovresti percepire alcuna fatica e dovresti essere in grado di sostenere una conversazione con i compagni di allenamento.
Se non sei sicuri di star correndo sufficientemente piano, potresti provare a correre respirando solo con il naso. Quel ritmo sarà sicuramente da fondo lento.
Personalmente, la velocità a cui arrivo ad avvertire queste sensazioni è di minimo 1’/Km al di sopra del mio ritmo 10Km. Se corressi più veloce avvertirei fatica, non riuscirei a sostenere una conversazione e sicuramente non riuscirei a correre respirando solo con il naso.
Quanto deve essere lunga una seduta di fondo lento?
La risposta è dipende!
Ovviamente, arrivati ad un certa soglia di chilometri, quella che dovrebbe essere una seduta rigenerante, diventa una seduta impattante.
Correre una maratona a fondo lento sarebbe comunque una faticaccia!
Per un neofita anche correre 5Km potrebbe risultare faticoso, mentre per un runner professionista correre lentamente 12-15Km potrebbe essere tranquillamente una seduta di recupero.
Se desiderate fare una seduta di recupero, vi consiglio di non superare quella distanza in cui inizierete a correre in modo scomposto, a sentire i muscoli dolenti e ad avvertire tutte quelle sensazioni che vanno a braccetto con uno stato di fatica.
Se volete approfondire questo aspetto vi lascio qui sotto una presentazione che ho trovato interessante:
Insomma la seduta di fondo lento è un elemento che, rappresentando la maggior parte dei tuoi allenamenti, dovrai imparare a gestire.
Chi non impara, esagera e spesso subisce infortuni.
La tendenza della stra grande maggioranza dei runner è quella di correre troppo velocemente. Il fondo lento serve a recuperare, ricordalo!
Il mio consiglio è quello di non decidere a prescindere a che ritmo andare, ma di correre ricercando le giuste sensazioni. Solo successivamente potrai controllare il ritmo tramite cronometro.
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