{"id":1338,"date":"2024-03-08T09:11:42","date_gmt":"2024-03-08T09:11:42","guid":{"rendered":"https:\/\/naardic.no\/?p=1338"},"modified":"2025-12-01T14:47:21","modified_gmt":"2025-12-01T14:47:21","slug":"lopetrening-pa-en-baerekraftig-mate","status":"publish","type":"post","link":"https:\/\/naardic.no\/fi\/2024\/03\/08\/lopetrening-pa-en-baerekraftig-mate\/","title":{"rendered":"Overgangen fra vinter til v\u00e5r \u2013 l\u00f8petrening p\u00e5 en b\u00e6rekraftig m\u00e5te"},"content":{"rendered":"\n

For oss som er glade i \u00e5 l\u00f8pe er ofte h\u00f8sten den perioden med den aller beste treningen og det er da de beste resultatene l\u00f8p oppn\u00e5s. Kanskje en ny pers p\u00e5 et av de mange storbyl\u00f8pene i Norge eller utenlands, eller at man kjenner at \u00f8ktene flyter lettere enn f\u00f8r. Selv har jeg det slik, da jeg synes sommertemperatur er for varmt for skikkelig trening. S\u00e5 er det noe med den friske h\u00f8stluften ute i skogen som er helt magisk her hjemme i Norge. Slik var det for meg i \u00e5r, igjen! Jeg avrundet 2023 med en solid pers i Valencia Maraton 3. desember. Dette var det 19. l\u00f8pet i 2023 \u2026 for n\u00e5 finner jeg s\u00e5 mange nye, morsomme og spektakul\u00e6re l\u00f8p p\u00e5 RunAgain.com<\/a>, s\u00e5 da melder jeg meg jo p\u00e5 da! Mange gode opplevelser med l\u00f8psfamilien! <\/p>\n\n\n\n

Etter en lang l\u00f8peh\u00f8st, er det vanlig \u00e5 trappe noe ned p\u00e5 l\u00f8petrening i desember og gjennom vinteren. Kroppen har godt av \u00e5 f\u00e5 noe mer restitusjon, samt at for mange er vinter i Norge naturlig nok en periode der \u00e5 l\u00f8pe jevnlig ikke er like lett \u2026 for ut p\u00e5 is, sludd og slaps s\u00e5 kan det til tider v\u00e6re ekstremsport \u00e5 l\u00f8pe utend\u00f8rs. Rolige langturer l\u00f8per jeg ute, men kvalitets\u00f8kter (intervall) blir alle sammen p\u00e5 tredem\u00f8lla hjemme eller p\u00e5 Bisletts innend\u00f8rsbane. For mange flyttes ofte kilometerne i karbonsko p\u00e5 tartan og t\u00f8rr asfalt over til skispor og toppturer. Langrenn er en ypperlig treningsform for \u00e5 holde den gode formen fra h\u00f8stens \u00f8kter ved like gjennom vinteren. I tillegg er det avlastende for kn\u00e6rne, som jo kan f\u00e5 kj\u00f8rt seg i overkant hardt gjennom l\u00f8pesesongen. S\u00e5 vinter med gode muligheter for alternativ trening gj\u00f8r godt for kropp og sinn. Nypreppa spor etter sn\u00f8fall, -5 grader og sol fra skyfri himmel p\u00e5 fjellet m\u00e5 jeg nok innr\u00f8mme at er enda flottere enn tartandekke \u2026 <\/p>\n\n\n\n

N\u00e5 er mars like rundt hj\u00f8rnet, og med det sn\u00f8smelting og stadig mer bar asfalt utend\u00f8rs. Da er det fristende for mange \u00e5 komme skikkelig i gang igjen med utend\u00f8rs l\u00f8petreningen. De fleste vil nok oppleve at den kanongode l\u00f8peformen fra h\u00f8sten ikke er helt der den var \u2026 og da er det fort gjort \u00e5 skulle g\u00f8nne p\u00e5 litt for hardt for \u00e5 raskt komme seg tilbake igjen til der man slapp senh\u00f8stes. \u00abOm jeg bare kj\u00f8rer p\u00e5 litt ekstra en periode n\u00e5, s\u00e5 er jeg raskt tilbake. Jeg har jo tross alt l\u00f8pt mindre i en lengre periode og kan t\u00e5le ekstra tr\u00f8kk \u2026\u00bb. Fort gjort \u00e5 tenke slik. Det gjorde jeg v\u00e5ren 2021. Det gikk dritt.<\/p>\n\n\n\n

Jeg hadde g\u00e5tt en god langrenn den vinteren. Jeg har tredem\u00f8lle hjemme og motivasjon som overstiger smerten av dunke p\u00e5 i sone i5 \u2026 dag etter dag. Det ble mange harde og lange intervaller, og uten hvile eller rolige dager mellom, og antall kilometer per uke gikk til himmels. Formen steg raskt igjen. R\u00e5tt! Men, var d\u00f8mt til \u00e5 g\u00e5 i dass. Hamstringen sa takk for seg! Fysiobehandling og 3 mnd uten intervaller fulgte. Pokker!<\/p>\n\n\n\n

L\u00f8petrening kan v\u00e6re hardt for muskulatur, sener og skjelett. N\u00e5r treningsmengden skal \u00f8kes s\u00e5 m\u00e5 det skje kontrollert for ikke \u00e5 dra p\u00e5 seg skader. Selv om alternativ kondisjonstrening p\u00e5 ski, spinning, sv\u00f8mming mm. kan opprettholde den fysiske formen, s\u00e5 er ikke det ensbetydende med at kroppen klarer \u00e5 takle at mange km p\u00e5 ski byttes ut med mange km l\u00f8ping over natten. En gradvis opptrapping m\u00e5 til. Eksperter (ikke meg!) sier ofte maks 10% \u00f8kning i distanse per uke, samt at det er viktig \u00e5 ikke \u00f8ke kilometer og intensitet samtidig. <\/p>\n\n\n\n

Ved overgangen til v\u00e5r- og sommertrening s\u00e5 bygg gradvis opp antall kilomtere per uke og intensitet. Skynd deg langsomt. Det er kontinuitet som gir resultater og l\u00f8psglede, ikke tre uker i h\u00f8yhastighets treningsrus med p\u00e5f\u00f8lgende skadeavbrekk til bladene igjen f\u00e5r h\u00f8stlige toner. Slik det gikk med meg. <\/p>\n\n\n\n

For \u00e5 redusere faren for skader kan det v\u00e6re lurt \u00e5 f\u00f8lge et treningsprogram. Har du god kompetanse selv s\u00e5 utarbeider du et slikt, eller du kan s\u00f8ke hjelp fra profesjonelle akt\u00f8rer. Det er en klar fordel med et program som er tilpasset din form\/kapasitet og dine ambisjoner. RunAgain har designet et verkt\u00f8y som gj\u00f8r nettopp det: utarbeider en treningsplan som er tilpasset deg<\/a> og dine ambisjoner. Det vil sikre riktig opptrapping, gode \u00f8kter for styrke og kondisjon, og med tilstrekkelig restitusjon \u2013 samt \u00f8kt motivasjon og l\u00f8psglede!<\/p>\n\n\n\n

Etter mitt skadeavbrekk skaffet jeg meg ogs\u00e5 en treningsplan, og innf\u00f8rte noe jeg har h\u00f8rt omtalt i 100vis av timer p\u00e5 diverse l\u00f8pepodcasts: Alltid en rolig dag etter en dag med intervaller. Gradvis opptrapping etter roligere perioder og mer styrketrening. Resultat: ikke et snev av skader siden. Og det har gjort at jeg kan boltre meg i de mange l\u00f8pene jeg finner p\u00e5 RunAgain.com! F\u00f8rst ut av nye l\u00f8p i 2024 blir Praha Halvmaraton<\/a> den 6. april. <\/p>\n\n\n\n

T\u00e5lmodighet gir resultater. Lykke til med \u00e5 n\u00e5 dine personlige m\u00e5l i 2024.<\/p>\n\n\n\n

Hilsen Nicolaj Tidemand
Ambassad\u00f8r for Run Again<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

For oss som er glade i \u00e5 l\u00f8pe er ofte h\u00f8sten den perioden med den aller beste treningen og det […]<\/p>\n","protected":false},"author":10,"featured_media":1806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21],"tags":[],"class_list":["post-1338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lopetrening"],"yoast_head":"\nL\u00f8p uten skader p\u00e5 v\u00e5ren<\/title>\n<meta name=\"description\" content=\"L\u00e6r hvordan du kan trene l\u00f8ping p\u00e5 en b\u00e6rekraftig m\u00e5te og unng\u00e5 skader. 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