Mini 4WD sport is a sporting discipline developed in the modelling field that takes place driving, using a special guide stick, similar to that used in hockey, models with 4-wheel drive in 1:32 scale. Modellers compete individually or in teams on rally or F1 style races.
There is not a sport in the world that combines the running to modelling technique, this peculiarity means that is awarded the ability to combine the three basic skills of the discipline:
- Running skills (speed, endurance, agility in direction changes)
- Modelling skills (in order to design and implement a performing model)
- Specific driving skills
To whom this article is addressed:
Note: anyone can run and have fun with their mini 4WD, no extraordinary physical skills are required to start.
This short article is aimed primarily at those who have just approached the practice of this sport and want to improve their physical condition in order to better face training and official competitions.
We therefore turn to beginners, not experienced riders, for whom a subsequent article will eventually be written, in which we will discuss specific training.
What you need to get started:
- Time, about 40 minutes per session, 2-3 times a week (sustainable even by busy workers)
- A place to train, preferably flat surface
Before dealing with specific training for the various types of race, it is essential, but it applies to any sport, with a basic aerobic capacity.
Our first objective, the subject of this article, will be to train to be able to run continuously for 30 minutes, a second step may be to improve the pace and distance covered, but will not be the subject of this discussion.
Run continuously for 30 minutes
The program includes three weekly training sessions, two if you dedicate a weekly training to the specific practice of the race with your Mini 4WD.
We will start the training with a 5 minute brisk walk, at this point we will alternate 1 minute of running at a moderate pace with 5 minutes of walking for a total of 30 ’. We conclude the training with 5 minutes of walking at a moderate pace.
The second week you will alternate 4 minutes of walking with 2 minutes of running. Total 30 ’, we conclude with 5 minutes of walking
Tree minutes of running + 3 minutes of walking.
Make progress over the weeks until you reach 5 minutes of running alternating with 1 minute of walking (see table below).
At this point you are ready to face the first running test for 15 minutes without interruptions.
Make progress in the weeks until you reach 30 minutes of uninterrupted travel.
|Week||Warm up||Run||Walk||Repeat||Cool down||Total|
|1||5 minutes||1 minute||5 minutes||x 5||5 minutes||40 minutes|
|2||5 minutes||2 minutes||4 minutes||x 5||5 minutes||40 minutes|
|3||5 minutes||3 minutes||3 minutes||x 5||5 minutes||40 minutes|
|4||5 minutes||4 minutes||2 minutes||x 5||5 minutes||40 minutes|
|5||5 minutes||5 minutes||1 minutes||x 5||5 minutes||40 minutes|
|6||5 minutes||15 minutes||1-3 minutes||x 2||5 minutes||43 minutes|
Tips for running:
- Do not rush, gradualness prevents overloading and injuries and guarantees the best long-term results.
- Speed doesn’t matter, at least at the beginning, the goal is just to start building a solid foundation on which to build later. Take care to find your pace, your cruising speed.
- Warm up is important, you can’t start running cold even if you do it at a slow pace, the walk will help you prevent injuries.
- Clothing counts, professional clothing is not necessary but make sure to wear running shoes, comfortable shorts, a breathable shirt in the warm months or a thermal shirt in cooler periods.
- Use a fitness tracker, technology of this type is now low cost. A smart watch or a smart band will help you keep track of distances covered and time spent
The world is your track,
The staff of Mini 4WD Sport
Mini 4WD Sport is very active on social networks (Facebook, Instagram, Twitter) where it informs the numerous followers about the scheduling of events and shares tutorials on the preparation of these little jewels in 1:32 scale.
If you are curious, you can use the contacts below for more information or ask to participate in one of the events to experience the thrill of really driving.
Disclaimer: the contents of this article are not to be considered as training prescriptions but are given for information only and are indicative. Before starting any sporting activity, remember to consult your doctor.