How to improve your running training
Running is a physical activity that can be improved quickly and without radical changes in our program. If what you’re looking for is to optimize training to run faster, lower times, increase endurance, fatigue less, and so on, there are some useful tips and simple paths that assist in increasing speed and performance week after week after week.
Here are some of the most important things you can do to improve your ruuning training.
- More energy: Eating the right food even before the race prevents the feeling of heaviness and slowness throughout the training. The best are those that can not cause cramps: choose a small snack of simple carbohydrates and certain proteins will ensure you are eating well before the race. It is also convenient to have a cup of coffee about half an hour before going for a run. Studies have shown that caffeine helps you run faster and have greater endurance.
- Intervals: These are races or short sprints of maximum intensity. They’re great for transforming you into a faster, more diligent runner. Increasing your pace and endurance with these treadmill exercises is useful to incorporate into your running routine.
- Time races: They are related to high intensity intervals but without reaching the limit or running as fast as you can. Instead, you should maintain a fast, incessant (but not too fast) pace over a longer time period, about ten minutes, and then slow down. This will help the muscles cross the lactate threshold, giving greater endurance and speed. In order to be effective, the body must be challenged: to be able to answer short questions but not to have a full talk.
- Hills: There is no specific reason why a flat ground should be chosen for training. Actually, there are reasons why you shouldn’t. Running uphill helps the leg muscles harden, increasing speed and endurance. Whether on a belt or on the outside, ensuring that part of the routine is carried out on an inclined plane favours running training to a large extent.
- Accelerate: Adding certain short sections of fast steps at the end of a long run can hold the body ready for speed. Demanding certain steps after a long run teaches the body how to run fast even when the legs are tired.
- Stretching: It is essential to invest certain minutes after training to stretch, since it can assist in increasing speed. Stretching improves flexibility, which favours fast movements and steps.
- Short Steps: Short steps can make a runner more efficient and therefore faster. Attention should be focused on holding short, incessant steps to increase the efficiency of running.
- Midfoot: Certain injuries or discomforts can not only affect training, but also waste time. One of the keys to avoid them is to concentrate the impact on the center of the foot, not on the heels or toes. Take firm steps and safe hits, trying to stick with the flat part of the foot.
- Exercises: Including certain exercises in your warm-up routine can assist in progressing your running and increasing your speed. Doing a few minutes of kneeling up or jumping and running backwards favors the training of the body and improves its functioning.
All these tips can begin to add to your routine from now on, but keep in mind as long as sufficient rest is as or more essential than the training itself. So remember to leave your muscles long enough for them to recover.
You can apply techniques to promote rest, such as small massages while showering with hot water after training, resting your legs high, or eating groceries to help you regain energy more quickly. And if you’re new to running, don’t miss these tips for beginners.