There are many factors that can make you a good runner, and believe it or not, they are not all related to speed and agility. To improve your endurance and increase the speed of your run, you need to learn how to take care of your body. However, taking care of yourself is not just about stretching, it also includes having proper nutrition and wearing the right pair of running shoes. Follow the steps in the article to improve your daily running routine and achieve results never seen before!
Steps
Method 1 of 4: Creating the Right Environment
Step 1. Choose a time of day when you love to run
Some people find it difficult to run early in the morning on an empty stomach, while others perform at their best even before dawn. Find the best time of day for you and your body and gradually increase speed and distance.
Step 2. Create a music playlist
Assemble a playlist containing different types of music to help you consciously vary the pace of your run - some times faster, others slower. In the long run, interval training featuring fast sprints and recovery runs helps improve speed. Create an empowering musical blend by combining techno, hard rock, hip hop or country music and give your legs a new kick.
Step 3. Alternatively, try running without music
If you've always listened to music during your workout, try ditching your iPod for a moment and listen to the sensations of your body.
- Some people may increase the distance traveled simply by not being affected by the length of their playlist.
- Running without music allows you to focus on your breath and hear the sound of your body at work.
Step 4. Dress in layers and wear comfortable clothing
Choose a running outfit that will make you feel energized and snappy. Some people like to wear a sweatshirt that can make them sweat, while others prefer lightweight shorts and breathable materials. Choose clothing that makes you feel most comfortable and comfortable.
Step 5. Choose the right shoes
The running shoes are available in very specific sizes and are designed to perfectly adhere to the length, width and work of your foot. By wearing inappropriate footwear, you may run the risk of injury, so consult a specialist to buy the perfect shoes for you.
- Road running shoes must be worn for running on asphalt and other synthetic surfaces.
- Trail running shoes must be worn for running on dirt paths, sandy beaches, and rocky or muddy surfaces.
- Learn about the arch and find out if yours is tall, normal, or flat. The arch of the foot determines the movement of your foot while running.
- If your foot touches the ground evenly, choose a neutral pair of shoes. In case of obvious pronation, that is, of the foot that moves excessively inward, choose shoes that promote stability or control of movement. In case of supination, that is, if you move your foot outwards in an excessive way, choose a pair of shoes with good cushioning and flexibility.
Method 2 of 4: Establish a Routine
Step 1. Warm up and do your stretch
Run slowly for about 800m before stretching to prevent injury. Do dynamic stretching exercises that include movements such as:
- Standing side raises (leg lifts). Lift one leg to the side, to its fullest extent. Return it to the center and continue the movement in the opposite direction, crossing the raised leg with the one on the ground and extending it again as far as possible. Repeat ten times for each leg.
- Front raises (cheerleader kicks). Keep your back and knees straight and, walking forward, lift one leg in front of you by exaggerating the walking pace and flexing the toe towards you.
- Back kicks (butt kicks). Loosen your knees, calves and quads by running in place and exaggerating your movements.
- Walking lunges. Do very wide lunges and slowly move forward alternating legs.
- Shoulder stretches. Don't forget to warm up your shoulders and torso to prevent painful cramps while running. Your arms will be able to project you forward as you shoot so make sure they're loose and agile. Extend an arm overlapping it to the chest and grabbing it with the opposite hand. Repeat with the other arm.
Step 2. Time to define your level
Use a stopwatch and record your times at different mileage to be able to keep track of your progress.
Step 3. Establish a regimen that will help you improve endurance and speed
Incorporate uphill rides, two or three times a week, to challenge your limits and condition your body. Try following this example weekly routine:
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Day 1:
10-20-10. Run at a moderate pace for 10 minutes, run fast for 20 minutes (at 80% effort), and then run at a moderate pace for another 10 minutes.
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2nd day:
Shoot on a track. Run at a moderate pace for 800m, and then run 1600m giving your all on the straights and catching your breath on the curves. Over time, increase the distances traveled.
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Day 3:
Rest.
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Day 4:
Run for 60-90 minutes. Keep a pace that allows you to run for the expected period.
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Day 5:
10-20-10. Run at a moderate pace for 10 minutes, run fast for 20 minutes (at 80% effort), and then run at a moderate pace for another 10 minutes.
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Day 6:
Rest.
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Day 7:
Sprint training. Run at a moderate pace for 10 minutes, run fast for 20 minutes (at 80% effort), and then run at a moderate pace for another 10 minutes.
Step 4. Gradually increase the distance traveled
Be patient with yourself, it is a fundamental rule for increasing stamina. Increase the distance covered gradually to be able to feel comfortable, and not to force yourself too much. In practice, don't try to drive 10km immediately. Start by running for 1.5km, then for 2km and then for 3, etc.
Step 5. Adjust your pace
Don't try to take a 10km sprint, it will only wear you out (and maybe hurt you). Start with a moderate run and increase your speed gradually.
Step 6. Pay attention to your breathing
Breathing can significantly affect your ability to travel long distances. Be sure to inhale and exhale through your nose, or inhale through your nose and exhale through your mouth, depending on your preference. Regular breathing causes a regular heart rhythm and increased lung capacity.
Method 3 of 4: Learn Speed Techniques
Step 1. Pay attention to your posture
While running you will have to maintain the same balance as walking. Do not hunch or bend your back while running and keep your spine as straight as possible.
Step 2. Practice dorsiflexion and plantar flexion
Plantar flexion occurs when you press your foot to the ground while flexing the ankle. Dorsiflexion is the process of lifting the knee off the ground at a 90 degree angle. This movement recharges the ankle for a new push forward.
Step 3. Develop the hip joint to allow it to support your forward motion
Your hip flexor and lower back need to flex during your run to keep your back straight and support your forward motion. Make sure you push your legs forward in a circular motion rather than keeping them behind your body.
Step 4. Use your arms to push yourself forward
As you run, alternate the swinging motion (back and forth) of your elbows by exaggerating their amplitude. When you bring your elbow back, the opposite knee will need to be lifted. The elbows will need to be bent at a 90 degree angle.
Step 5. Stretch your stride
To make the most effective forward movement possible, you will need to do your best to lengthen your stride. Use your legs to push yourself instead of pulling yourself forward. For this reason, much of the thrust during the race must come from the leg in the rear position when it comes off the ground.
Step 6. Increase your step frequency
Once you have mastered the basic technique, you can start reducing the interval between steps to increase your pace and run faster. By increasing your speed, try not to compromise your stride length.
Step 7. Start incorporating short bursts of speed into your long-distance run
To develop speed over long distances, start by incorporating 30- or 60-second sprints into your run at regular intervals.
Method 4 of 4: Choose the Appropriate Diet
Step 1. Drink a lot to stay hydrated
Make sure you get the recommended amount of fluid daily, 3 liters for men and 2.2 liters for women. For runs longer than an hour, you will need to drink water during your workout.
- Drink water up to two hours before a long run. While running, sip small but frequent amounts of water to avoid swelling or cramps.
- After a long run, immediately drink 500ml of water and then continue sipping water throughout the day to restore your proper hydration level.
Step 2. Incorporate lean protein into your diet
You can get lean protein through fish, chicken, turkey, tofu, eggs and beans, to name a few.
- Salmon is one of the best sources of healthy Omega-3 fats, capable of promoting a healthy inflammatory response. An increase in Omega-3 in the diet can also help reduce asthma symptoms.
- One egg a day will provide 30% of your daily vitamin K requirement, promoting the health of your bones. In addition, eggs contain all the essential amino acids capable of promoting muscle recovery. After a long run, rebalance your amino acid level, your body will be grateful to you.
- Avoid a diet rich in red or processed meat. Both can increase the risk of colorectal cancer, raise bad cholesterol levels, and contribute to clogging of the arteries and heart attack risk.
Step 3. Eat dried fruit
Nuts, and especially almonds, are rich in vitamin E, antioxidants and Omega-3 fatty acids, substances capable of reducing the levels of bad cholesterol in the body. Vitamin E also protects tissues from potential damage caused by free radicals. Be aware that nuts are high in fat, so consume them in the recommended amounts.
Step 4. Eat green leafy vegetables, berries, and foods rich in beta-carotene
Green leafy vegetables and berries contain high amounts of healthy antioxidants and are high in fiber that promotes regular bowel activity. Foods like sweet potatoes and carrots are rich in beta-carotene, a healthy antioxidant that promotes muscle healing.
Step 5. Choose whole grains
When shopping for grains, bread, crackers, and other carbohydrates such as pasta, choose them whole. Whole grains contain fiber and phytonutrients that promote healthy digestion.
Step 6. Eat foods rich in potassium
Potassium reduces the chance of running cramps, helps you stay hydrated, and speeds up muscle recovery. Good sources of potassium are bananas, milk, yogurt, and potatoes.
Step 7. Make sure you are getting sufficient amounts of vitamin C
Oranges and orange juice are excellent sources of Vitamin C, which is known to relieve muscle pain and promote a healthy immune system. If you're not getting enough vitamin C through your diet, consider using a specific supplement or multivitamin.
Advice
- Try running with a friend or joining a running group to help you stay motivated.
- Change the course of your run from time to time. The same road traveled too long could become monotonous.
- After your warm-up, and when your workout is complete, don't forget to stretch. Otherwise you could risk getting injured.
- In the event of an injury, rest until complete recovery. Running in a precarious condition will only make it worse.
- Download a special App and keep track of the distances traveled and the sustained speed.
