![\"\"](\"https:\/\/zeusrunnersclub.gr\/wp-content\/uploads\/2025\/07\/group-of-cyclists-enjoying-the-view-1024x702.jpg\")
<\/figure>\n\n\n\n1. \u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 (VO\u2082max)<\/strong><\/h3>\n\n\n\n\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf VO\u2082max \u2013 \u03c4\u03bf\u03bd \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 cross\u2011training \u03bc\u03b5 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b1\u03bd \u03ae \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b1\u03bd \u03c4\u03bf VO\u2082max \u03c3\u03b5 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03bb\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5\u03c2 PubMed<\/a>.<\/p>\n\n\n\n
\n\n\n\n2. Cross\u2011training: \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03cc\u03c3\u03ba\u03c1\u03bf\u03c5\u03c3\u03b7<\/strong><\/h3>\n\n\n\n\u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b4\u03cd\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, \u03bf\u03b9 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b1\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1 3\u202f000\u202f\u03bc, \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 PubMed<\/a>. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b4\u03b9\u03cc\u03c4\u03b9:<\/p>\n\n\n\n\n- \u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b5\u03bd\u03ce \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf NutraBio Brands<\/a>Marathon Handbook<\/a>.
<\/li>\n\n\n\n- \u03a3\u03c5\u03bd\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (flushing) \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bc\u03c0\u03ce\u03bd Marathon Handbook<\/a>.
<\/li>\n<\/ul>\n\n\n\n
\n\n\n\n3. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd<\/strong><\/h3>\n\n\n\n\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u2013 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd Lippincott<\/a>digitalcommons.wku.edu<\/a>. \u03a3\u03b5 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03bc\u03b5 \u03ad\u03c6\u03b7\u03b2\u03bf\u03c5\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2, \u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b9\u03c3\u03c7\u03cd \u03c4\u03c9\u03bd \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ce\u03bd\/\u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03c9\u03bd \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 Lippincott<\/a>.<\/p>\n\n\n\n
\n\n\n\n4. \u0392\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7<\/strong><\/h3>\n\n\n\n\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03b9\u03c3\u03c1\u03bf\u03ae \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b5 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 PMC<\/a>Marathon Handbook<\/a>Trail Runner Magazine<\/a>.<\/p>\n\n\n\n
\n\n\n\n5. HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1<\/strong><\/h3>\n\n\n\n\u039c\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 15 \u03bb\u03b5\u03c0\u03c4\u03ac HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03bc\u03b5 30\u202fsec \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7), \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b1\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 ~3% \u03c3\u03c4\u03b1 3\u202f000\u202f\u03bc, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae SELF<\/a>.<\/p>\n\n\n\n
\n\n\n\n\u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03bf\u03af & \u03a0\u03bf\u03cd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae<\/h3>\n\n\n\n\n- \u0395\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 (Specificity):
<\/strong> \u0397 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03c4\u03bf\u03bd \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u201c\u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03af\u03b1\u201d \u2013 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 simpleendurance.medium.com<\/a>reddit.com<\/a>en.wikipedia.org<\/a>.
<\/li>\n\n\n\n- \u0394\u03c5\u03bd\u03b1\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 & \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong>
<\/strong> \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c9\u03c2 cross\u2011training \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03c4\u03b9\u03ba\u03ac, \u03cc\u03c7\u03b9 \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u2013 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1.
<\/li>\n\n\n\n- \u0391\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd:<\/strong>
<\/strong> \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03ae\u03b4\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c3\u03c4\u03bf \u03b9\u03c3\u03c7\u03af\u03bf \u03ae \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae\u00b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b4\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae \u03b3\u03b9\u03b1\u03c4\u03c1\u03bf\u03cd \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.
<\/li>\n<\/ol>\n\n\n\n
\n\n\n\n\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1<\/strong><\/h2>\n\n\n\n\u0397\u03bc\u03ad\u03c1\u03b1<\/strong><\/td>\u0394\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong><\/td><\/tr>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf easy + \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 (core & glutes)<\/td><\/tr> \u03a4\u03c1\u03af\u03c4\u03b7<\/td> HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4)<\/td><\/tr> \u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (tempo run)<\/td><\/tr> \u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td> \u0391\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7 \u2013 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 45\u2019 easy<\/td><\/tr> \u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf long + strides<\/td><\/tr> \u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td> \u0391\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03ae \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf<\/td><\/tr> \u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 (long run)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n![\"\"](\"https:\/\/zeusrunnersclub.gr\/wp-content\/uploads\/2025\/07\/a-man-in-black-cycling-1024x683.jpg\")
<\/figure>\n\n\n\n\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03c4\u03b9\u03ba\u03ae \u03a3\u03cd\u03bd\u03bf\u03c8\u03b7<\/strong><\/h2>\n\n\n\n\n- \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03b5\u03c3\u03b1\u03af\u03bf\u03c5\u2013\u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.
<\/li>\n\n\n\n - \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c3\u03cd\u03bd\u03c4\u03c1\u03bf\u03c6\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2: cross\u2011training \u03ba\u03b1\u03b9 HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c4\u03cc\u03c3\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u2013 \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bb\u03cc\u03b3\u03c9 \u03b1\u03c1\u03c7\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.
<\/li>\n\n\n\n - \u0395\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2.
<\/li>\n<\/ul>\n\n\n\n\u03a4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c3\u03ba\u03ad\u03c8\u03b7:<\/strong><\/h3>\n\n\n\n\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf \u03c3\u03cd\u03bc\u03bc\u03b1\u03c7\u03bf \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1, \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1, \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u0395\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9\u03c2 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c2 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac.<\/p>\n\n\n\n
\u038c\u03c0\u03c9\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2<\/strong>. \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b5\u03c2 \u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c8\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.<\/p>\n\n\n\n\u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03ad \u03c4\u03bf!<\/strong> \u03a0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c3\u03b5 \u03bc\u03af\u03b1 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03ad\u03be\u03bf\u03b4\u03bf \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03c2 \u03c0\u03ce\u03c2 \u03b1\u03bd\u03c4\u03b9\u03b4\u03c1\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u2014 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b5 \u201c\u03be\u03b5\u03ba\u03bb\u03b5\u03b9\u03b4\u03ce\u03c3\u03b5\u03b9\u201d \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf long run \u03c3\u03bf\u03c5!<\/p>\n\n\n\n\u03a0\u03b7\u03b3\u03ad\u03c2 \u2013 \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7:<\/strong><\/h2>\n\n\n\n\n- Millet, G. P., et al. (2003). Physiological characteristics and performance in short vs long triathlon events.<\/strong> International Journal of Sports Medicine<\/em>, 24(3), 166-170.
\u2192 https:\/\/pubmed.ncbi.nlm.nih.gov\/12741870
<\/li>\n\n\n\n- Lippincott Williams & Wilkins (2018). The impact of different cross-training modalities on running performance and injury prevention.<\/strong> Journal of Strength and Conditioning Research<\/em>.
\u2192 https:\/\/journals.lww.com\/nsca-jscr
<\/li>\n\n\n\n- Trail Runner Magazine. Cross-training could help your running.<\/strong>
<\/strong> \u2192 https:\/\/www.trailrunnermag.com
<\/li>\n\n\n\n- NutraBio & Endurelite. The Benefits of Cross-Training for Runners.<\/strong>
<\/strong> \u2192 https:\/\/nutrabio.com
<\/li>\n\n\n\n- Marathon Handbook. Cycling for Runners: How Bike Training Improves Running.<\/strong>
<\/strong> \u2192 https:\/\/marathonhandbook.com\/cycling-for-runners
<\/li>\n\n\n\n- SELF Magazine. How Skipping a Run Can Make You Faster.<\/strong>
<\/strong> \u2192 https:\/\/www.self.com\/story\/how-skipping-a-run-can-make-you-faster
<\/li>\n\n\n\n- Simple Endurance. How cycling benefits runners (and vice versa).<\/strong>
<\/strong> \u2192 https:\/\/simpleendurance.medium.com
<\/li>\n\n\n\n- Wikipedia \u2013 Running Economy.
\u2192 https:\/\/en.wikipedia.org\/wiki\/Running_economy<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u2013 \u03b5\u03af\u03c4\u03b5 \u03b5\u03c1\u03b1\u03c3\u03b9\u03c4\u03ad\u03c7\u03bd\u03b5\u03c2 \u03b5\u03af\u03c4\u03b5 […]<\/p>\n","protected":false},"author":2,"featured_media":2773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-2767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proponitikes-sumvoules"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2767"}],"version-history":[{"count":3,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions"}],"predecessor-version":[{"id":2775,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions\/2775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/media\/2773"}],"wp:attachment":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\n
2. Cross\u2011training: \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03cc\u03c3\u03ba\u03c1\u03bf\u03c5\u03c3\u03b7<\/strong><\/h3>\n\n\n\n\u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b4\u03cd\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, \u03bf\u03b9 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b1\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1 3\u202f000\u202f\u03bc, \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 PubMed<\/a>. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b4\u03b9\u03cc\u03c4\u03b9:<\/p>\n\n\n\n\n- \u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b5\u03bd\u03ce \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf NutraBio Brands<\/a>Marathon Handbook<\/a>.
<\/li>\n\n\n\n- \u03a3\u03c5\u03bd\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (flushing) \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bc\u03c0\u03ce\u03bd Marathon Handbook<\/a>.
<\/li>\n<\/ul>\n\n\n\n
\n\n\n\n3. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd<\/strong><\/h3>\n\n\n\n\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u2013 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd Lippincott<\/a>digitalcommons.wku.edu<\/a>. \u03a3\u03b5 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03bc\u03b5 \u03ad\u03c6\u03b7\u03b2\u03bf\u03c5\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2, \u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b9\u03c3\u03c7\u03cd \u03c4\u03c9\u03bd \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ce\u03bd\/\u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03c9\u03bd \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 Lippincott<\/a>.<\/p>\n\n\n\n
\n\n\n\n4. \u0392\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7<\/strong><\/h3>\n\n\n\n\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03b9\u03c3\u03c1\u03bf\u03ae \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b5 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 PMC<\/a>Marathon Handbook<\/a>Trail Runner Magazine<\/a>.<\/p>\n\n\n\n
\n\n\n\n5. HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1<\/strong><\/h3>\n\n\n\n\u039c\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 15 \u03bb\u03b5\u03c0\u03c4\u03ac HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03bc\u03b5 30\u202fsec \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7), \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b1\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 ~3% \u03c3\u03c4\u03b1 3\u202f000\u202f\u03bc, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae SELF<\/a>.<\/p>\n\n\n\n
\n\n\n\n\u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03bf\u03af & \u03a0\u03bf\u03cd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae<\/h3>\n\n\n\n\n- \u0395\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 (Specificity):
<\/strong> \u0397 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03c4\u03bf\u03bd \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u201c\u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03af\u03b1\u201d \u2013 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 simpleendurance.medium.com<\/a>reddit.com<\/a>en.wikipedia.org<\/a>.
<\/li>\n\n\n\n- \u0394\u03c5\u03bd\u03b1\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 & \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong>
<\/strong> \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c9\u03c2 cross\u2011training \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03c4\u03b9\u03ba\u03ac, \u03cc\u03c7\u03b9 \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u2013 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1.
<\/li>\n\n\n\n- \u0391\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd:<\/strong>
<\/strong> \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03ae\u03b4\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c3\u03c4\u03bf \u03b9\u03c3\u03c7\u03af\u03bf \u03ae \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae\u00b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b4\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae \u03b3\u03b9\u03b1\u03c4\u03c1\u03bf\u03cd \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.
<\/li>\n<\/ol>\n\n\n\n
\n\n\n\n\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1<\/strong><\/h2>\n\n\n\n\u0397\u03bc\u03ad\u03c1\u03b1<\/strong><\/td>\u0394\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong><\/td><\/tr>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf easy + \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 (core & glutes)<\/td><\/tr> \u03a4\u03c1\u03af\u03c4\u03b7<\/td> HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4)<\/td><\/tr> \u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (tempo run)<\/td><\/tr> \u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td> \u0391\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7 \u2013 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 45\u2019 easy<\/td><\/tr> \u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf long + strides<\/td><\/tr> \u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td> \u0391\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03ae \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf<\/td><\/tr> \u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 (long run)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n<\/figure>\n\n\n\n\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03c4\u03b9\u03ba\u03ae \u03a3\u03cd\u03bd\u03bf\u03c8\u03b7<\/strong><\/h2>\n\n\n\n\n- \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03b5\u03c3\u03b1\u03af\u03bf\u03c5\u2013\u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.
<\/li>\n\n\n\n - \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c3\u03cd\u03bd\u03c4\u03c1\u03bf\u03c6\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2: cross\u2011training \u03ba\u03b1\u03b9 HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c4\u03cc\u03c3\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u2013 \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bb\u03cc\u03b3\u03c9 \u03b1\u03c1\u03c7\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.
<\/li>\n\n\n\n - \u0395\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2.
<\/li>\n<\/ul>\n\n\n\n\u03a4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c3\u03ba\u03ad\u03c8\u03b7:<\/strong><\/h3>\n\n\n\n\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf \u03c3\u03cd\u03bc\u03bc\u03b1\u03c7\u03bf \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1, \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1, \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u0395\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9\u03c2 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c2 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac.<\/p>\n\n\n\n
\u038c\u03c0\u03c9\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2<\/strong>. \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b5\u03c2 \u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c8\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.<\/p>\n\n\n\n\u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03ad \u03c4\u03bf!<\/strong> \u03a0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c3\u03b5 \u03bc\u03af\u03b1 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03ad\u03be\u03bf\u03b4\u03bf \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03c2 \u03c0\u03ce\u03c2 \u03b1\u03bd\u03c4\u03b9\u03b4\u03c1\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u2014 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b5 \u201c\u03be\u03b5\u03ba\u03bb\u03b5\u03b9\u03b4\u03ce\u03c3\u03b5\u03b9\u201d \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf long run \u03c3\u03bf\u03c5!<\/p>\n\n\n\n\u03a0\u03b7\u03b3\u03ad\u03c2 \u2013 \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7:<\/strong><\/h2>\n\n\n\n\n- Millet, G. P., et al. (2003). Physiological characteristics and performance in short vs long triathlon events.<\/strong> International Journal of Sports Medicine<\/em>, 24(3), 166-170.
\u2192 https:\/\/pubmed.ncbi.nlm.nih.gov\/12741870
<\/li>\n\n\n\n- Lippincott Williams & Wilkins (2018). The impact of different cross-training modalities on running performance and injury prevention.<\/strong> Journal of Strength and Conditioning Research<\/em>.
\u2192 https:\/\/journals.lww.com\/nsca-jscr
<\/li>\n\n\n\n- Trail Runner Magazine. Cross-training could help your running.<\/strong>
<\/strong> \u2192 https:\/\/www.trailrunnermag.com
<\/li>\n\n\n\n- NutraBio & Endurelite. The Benefits of Cross-Training for Runners.<\/strong>
<\/strong> \u2192 https:\/\/nutrabio.com
<\/li>\n\n\n\n- Marathon Handbook. Cycling for Runners: How Bike Training Improves Running.<\/strong>
<\/strong> \u2192 https:\/\/marathonhandbook.com\/cycling-for-runners
<\/li>\n\n\n\n- SELF Magazine. How Skipping a Run Can Make You Faster.<\/strong>
<\/strong> \u2192 https:\/\/www.self.com\/story\/how-skipping-a-run-can-make-you-faster
<\/li>\n\n\n\n- Simple Endurance. How cycling benefits runners (and vice versa).<\/strong>
<\/strong> \u2192 https:\/\/simpleendurance.medium.com
<\/li>\n\n\n\n- Wikipedia \u2013 Running Economy.
\u2192 https:\/\/en.wikipedia.org\/wiki\/Running_economy<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u2013 \u03b5\u03af\u03c4\u03b5 \u03b5\u03c1\u03b1\u03c3\u03b9\u03c4\u03ad\u03c7\u03bd\u03b5\u03c2 \u03b5\u03af\u03c4\u03b5 […]<\/p>\n","protected":false},"author":2,"featured_media":2773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-2767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proponitikes-sumvoules"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2767"}],"version-history":[{"count":3,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions"}],"predecessor-version":[{"id":2775,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions\/2775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/media\/2773"}],"wp:attachment":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- \n
- \u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b5\u03bd\u03ce \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf NutraBio Brands<\/a>Marathon Handbook<\/a>.
<\/li>\n\n\n\n- \u03a3\u03c5\u03bd\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (flushing) \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bc\u03c0\u03ce\u03bd Marathon Handbook<\/a>.
<\/li>\n<\/ul>\n\n\n\n
\n\n\n\n3. \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd<\/strong><\/h3>\n\n\n\n
\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u2013 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd Lippincott<\/a>digitalcommons.wku.edu<\/a>. \u03a3\u03b5 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03bc\u03b5 \u03ad\u03c6\u03b7\u03b2\u03bf\u03c5\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2, \u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b9\u03c3\u03c7\u03cd \u03c4\u03c9\u03bd \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ce\u03bd\/\u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03c9\u03bd \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 Lippincott<\/a>.<\/p>\n\n\n\n
\n\n\n\n4. \u0392\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7<\/strong><\/h3>\n\n\n\n
\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03b9\u03c3\u03c1\u03bf\u03ae \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b5 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 PMC<\/a>Marathon Handbook<\/a>Trail Runner Magazine<\/a>.<\/p>\n\n\n\n
\n\n\n\n5. HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1<\/strong><\/h3>\n\n\n\n
\u039c\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 15 \u03bb\u03b5\u03c0\u03c4\u03ac HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03bc\u03b5 30\u202fsec \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7), \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b1\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 ~3% \u03c3\u03c4\u03b1 3\u202f000\u202f\u03bc, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae SELF<\/a>.<\/p>\n\n\n\n
\n\n\n\n\u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03bf\u03af & \u03a0\u03bf\u03cd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae<\/h3>\n\n\n\n
- \n
- \u0395\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 (Specificity):
<\/strong> \u0397 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03c4\u03bf\u03bd \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u201c\u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ae \u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03af\u03b1\u201d \u2013 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 simpleendurance.medium.com<\/a>reddit.com<\/a>en.wikipedia.org<\/a>.
<\/li>\n\n\n\n- \u0394\u03c5\u03bd\u03b1\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 & \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong>
<\/strong> \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c9\u03c2 cross\u2011training \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03c4\u03b9\u03ba\u03ac, \u03cc\u03c7\u03b9 \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u2013 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1.
<\/li>\n\n\n\n- \u0391\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd:<\/strong>
<\/strong> \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03ae\u03b4\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c3\u03c4\u03bf \u03b9\u03c3\u03c7\u03af\u03bf \u03ae \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae\u00b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b4\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae \u03b3\u03b9\u03b1\u03c4\u03c1\u03bf\u03cd \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.
<\/li>\n<\/ol>\n\n\n\n
\n\n\n\n\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1<\/strong><\/h2>\n\n\n\n
\u0397\u03bc\u03ad\u03c1\u03b1<\/strong><\/td> \u0394\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong><\/td><\/tr> \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf easy + \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 (core & glutes)<\/td><\/tr> \u03a4\u03c1\u03af\u03c4\u03b7<\/td> HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 (\u03c0.\u03c7. 6\u00d710\u202fsec \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4)<\/td><\/tr> \u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (tempo run)<\/td><\/tr> \u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td> \u0391\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7 \u2013 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 45\u2019 easy<\/td><\/tr> \u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf long + strides<\/td><\/tr> \u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td> \u0391\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03ae \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf<\/td><\/tr> \u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td> \u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 (long run)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n<\/figure>\n\n\n\n\u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03c4\u03b9\u03ba\u03ae \u03a3\u03cd\u03bd\u03bf\u03c8\u03b7<\/strong><\/h2>\n\n\n\n
- \n
- \u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03b5\u03c3\u03b1\u03af\u03bf\u03c5\u2013\u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.
<\/li>\n\n\n\n - \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c3\u03cd\u03bd\u03c4\u03c1\u03bf\u03c6\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2: cross\u2011training \u03ba\u03b1\u03b9 HIIT \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c4\u03cc\u03c3\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u2013 \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bb\u03cc\u03b3\u03c9 \u03b1\u03c1\u03c7\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.
<\/li>\n\n\n\n - \u0395\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2.
<\/li>\n<\/ul>\n\n\n\n\u03a4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c3\u03ba\u03ad\u03c8\u03b7:<\/strong><\/h3>\n\n\n\n
\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf \u03c3\u03cd\u03bc\u03bc\u03b1\u03c7\u03bf \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1, \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1, \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u0395\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9\u03c2 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c9\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c2 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac.<\/p>\n\n\n\n
\u038c\u03c0\u03c9\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2<\/strong>. \u0391\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b5\u03c2 \u03ae \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c8\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.<\/p>\n\n\n\n
\u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03ad \u03c4\u03bf!<\/strong> \u03a0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c3\u03b5 \u03bc\u03af\u03b1 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03ad\u03be\u03bf\u03b4\u03bf \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03c2 \u03c0\u03ce\u03c2 \u03b1\u03bd\u03c4\u03b9\u03b4\u03c1\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u2014 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b5 \u201c\u03be\u03b5\u03ba\u03bb\u03b5\u03b9\u03b4\u03ce\u03c3\u03b5\u03b9\u201d \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf long run \u03c3\u03bf\u03c5!<\/p>\n\n\n\n
\u03a0\u03b7\u03b3\u03ad\u03c2 \u2013 \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7:<\/strong><\/h2>\n\n\n\n
- \n
- Millet, G. P., et al. (2003). Physiological characteristics and performance in short vs long triathlon events.<\/strong> International Journal of Sports Medicine<\/em>, 24(3), 166-170.
\u2192 https:\/\/pubmed.ncbi.nlm.nih.gov\/12741870
<\/li>\n\n\n\n- Lippincott Williams & Wilkins (2018). The impact of different cross-training modalities on running performance and injury prevention.<\/strong> Journal of Strength and Conditioning Research<\/em>.
\u2192 https:\/\/journals.lww.com\/nsca-jscr
<\/li>\n\n\n\n- Trail Runner Magazine. Cross-training could help your running.<\/strong>
<\/strong> \u2192 https:\/\/www.trailrunnermag.com
<\/li>\n\n\n\n- NutraBio & Endurelite. The Benefits of Cross-Training for Runners.<\/strong>
<\/strong> \u2192 https:\/\/nutrabio.com
<\/li>\n\n\n\n- Marathon Handbook. Cycling for Runners: How Bike Training Improves Running.<\/strong>
<\/strong> \u2192 https:\/\/marathonhandbook.com\/cycling-for-runners
<\/li>\n\n\n\n- SELF Magazine. How Skipping a Run Can Make You Faster.<\/strong>
<\/strong> \u2192 https:\/\/www.self.com\/story\/how-skipping-a-run-can-make-you-faster
<\/li>\n\n\n\n- Simple Endurance. How cycling benefits runners (and vice versa).<\/strong>
<\/strong> \u2192 https:\/\/simpleendurance.medium.com
<\/li>\n\n\n\n- Wikipedia \u2013 Running Economy.
\u2192 https:\/\/en.wikipedia.org\/wiki\/Running_economy<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"\u0397 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u2013 \u03b5\u03af\u03c4\u03b5 \u03b5\u03c1\u03b1\u03c3\u03b9\u03c4\u03ad\u03c7\u03bd\u03b5\u03c2 \u03b5\u03af\u03c4\u03b5 […]<\/p>\n","protected":false},"author":2,"featured_media":2773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-2767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proponitikes-sumvoules"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2767"}],"version-history":[{"count":3,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions"}],"predecessor-version":[{"id":2775,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/posts\/2767\/revisions\/2775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=\/wp\/v2\/media\/2773"}],"wp:attachment":[{"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zeusrunnersclub.gr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Lippincott Williams & Wilkins (2018). The impact of different cross-training modalities on running performance and injury prevention.<\/strong> Journal of Strength and Conditioning Research<\/em>.
- Millet, G. P., et al. (2003). Physiological characteristics and performance in short vs long triathlon events.<\/strong> International Journal of Sports Medicine<\/em>, 24(3), 166-170.
- \u0394\u03c5\u03bd\u03b1\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 & \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong>
- \u03a3\u03c5\u03bd\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (flushing) \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bc\u03c0\u03ce\u03bd Marathon Handbook<\/a>.