When you make the decision to start running, you usually lace up your running shoes and head out with the confidence of a lifelong runner. However, it soon becomes apparent that this is not the case, leading to you returning home tired and unmotivated to continue. This situation is often a major contributing factor to the discouragement experienced by many people, as they do not know how to start their training and consequently find themselves sore the next day.
There is a training regimen that serves as an excellent introduction to running, as it helps build endurance, strengthen muscles to mitigate the risk of injury, and facilitate weight loss. This method, known as the CaCo method, has multiple benefits. In this article, we are going to tell you everything you need to know about it. CaCo method, the running strategy that revolutionizes fitness.
What is the CaCo method?
Basically, the CaCo method is a training approach that integrates both running and walking. It is designed not only for people who are starting their career from scratch, but also for experienced runners who are resuming their practice after a break, either to recover or due to an injury. This method serves to protect muscles, joints and tendons from strain after periods of forced inactivity. In addition, For those who have started running with the goal of losing weight, this particular style of training will also contribute to achieving that goal.
This approach is recommended for runners of all levels, as it facilitates a safe return to uninterrupted running activities. In experienced runners, their aerobic capacity may remain intact, allowing them to run for extended periods. However, stopping activity can result in muscles and joints not being prepared for such effort, thus increasing the likelihood of typical running injuries.
The CaCo method emphasizes a balanced approach to running during the first few weeks, advocating a combination of running and walking rather than focusing solely on running. The goal is to progressively strengthen the muscles, allowing the runner to return to their previous level of performance or, in the case of novice runners, to gain endurance and maintain longer periods of running. Alternating walks with intervals of increased speed will facilitate the progressive adaptation of the body, muscles and joints to the activity. In addition, this method is especially beneficial for runners who return to training after an injury.
It is necessary to acclimatize the body progressively to its usual pace, since not doing so not only hinders progress, but also increases the probability of suffering injuries or discomfort due to excessive or poorly executed effort. The best way to get back to running is to progressively strengthen these muscles. It is not advisable to run for an hour without breaks, but Incorporate intervals of varying intensity, such as walking, to safely regain prior fitness and minimize the risk of injury.
What can you expect from training with the CaCo Method?
The CaCo method requires an initial commitment of half an hour of continuous physical activity, with walking duration being twice that of running. For example, An effective CaCo session might consist of walking for four minutes followed by running for two minutes., after which the duration of the run should be progressively increased and the walking interval decreased. In addition, beginners are advised that half an hour of activity in total is sufficient during these first few days, which allows for a combination of 20 minutes of running and 10 minutes of walking, or vice versa.
CaCo Method: Is it advisable to run daily?
For people who have recently started running, the answer is a resounding no. Going out for a run every day can cause unknown side effects that could discourage participation in this activity. For those who are more experienced in running, It is recommended to start with continuous sessions of up to 40 minutes for several weeks, then progress to 60-minute sessions. Incorporating some runs with gradual increases in distance and even inclines can stimulate the central nervous system and improve propulsion.
However, as with all running techniques, it is essential to remember the importance of warming up before and stretching after your training session; this practice not only helps prevent injuries but also decreases muscle soreness. In addition, it is recommended to avoid running every day. On rest days, it is beneficial to focus on strength and proprioception exercises for the lower body to protect bones and joints. Strengthening the core is essential as it serves as a conduit for the transmission of force between the lower and upper body while providing protection to the spine.
Risks of the CaCo method
One of the main risks of not following this method correctly is that the transition between running and walking is carried out incorrectly. For example, if the time or proportion between the two intervals is not respected, the body can be overloaded, especially the joints and muscles, which increases the likelihood of injuryPoor timing can also lead to the runner not resting enough during the walking phase, preventing them from recovering the energy needed to maintain an adequate pace during the race.
Another risk is that the runner does not listen to his body's signals. While the CaCo method seeks to avoid exhaustion, Not adapting intervals according to the runner's physical condition and level of fatigue can be counterproductive. Ignoring discomfort or fatigue can lead to muscle injuries or even more serious problems, such as tears or tendonitis.
Finally, misuse of the method can slow down a runner's progress. If intervals are not properly adjusted as you progress, you risk stagnating at a low endurance level. For example, if you maintain the same proportions of running and walking for a long time, your body will not be challenged enough to improve, which can be frustrating and demotivating.
I hope that with this information you can learn more about the CaCo method, its advantages and disadvantages.