Whether you're a beginner or an experienced runner, a runner needs to improve his running speed and endurance. There are several ways to do this, but the most common include stretching, interval training, and muscle training. Thanks to patience and hard work, you too can break your personal running record in a few months!
Step
Method 1 of 3: Doing Interval Exercises
Step 1. Begin your practice
Warm up by walking or jogging slowly for five minutes. Your muscles will wake up and prepare your legs for interval training. Interval training teaches your body to use oxygen more efficiently, which will increase your running speed and overall endurance.
Step 2. Run at a moderate pace for fifteen minutes
Run at a pace that isn't too heavy, but still increases your heart rate. Run at 70-80% of your maximum running speed.
Don't push yourself too much. We're still in the part of the workout that doesn't tire you out. Here, you're trying to increase your heart rate so your body absorbs oxygen more efficiently
Step 3. Start interval training
This exercise will increase endurance and build muscle. Run for one minute at maximum speed to get your heart rate up and to force your muscles. After that, walk for two minutes to cool the muscles.
- Push yourself as hard as you can while running for one minute. Interval training isn't effective if you don't really push your muscles. During this interval you should run until you are out of breath.
- Try to run for exactly one minute, and rest for exactly two minutes. Use a stopwatch or timer app on your phone.
Step 4. Repeat this process four more times
Thus, you go through twelve minutes of practice. It won't take long, but you'll be pretty exhausted. If you're not tired, it means you haven't pushed yourself hard enough to run.
Repetition is very important because it forces your system to absorb oxygen more efficiently. Over time, the amount of oxygen in the blood will increase. The more oxygen in the blood, the faster and longer you can run
Step 5. Cool down your body
Walk for five minutes at a pace that is enough to work your muscles, while lowering your heart rate. Here, you are already very exhausted from interval training. If not, your heart rate will still need to be increased during interval training.
Step 6. Push yourself
Try to do interval training at least once a week. However, make sure you don't do this exercise more than twice per ten days to avoid injury. After a few weeks, increase the difficulty of the exercise by shortening the walking time to one minute.
As you go through your regular running workout, add five minutes to your normal running time each week. Thus, you slowly increase the intensity and progression of the exercise. If five minutes is too much, try adding just one minute to your regular workout each week
Step 7. Measure your progress
Time your workouts during regular running workouts and record them in a journal so you can clearly see how much progress you've made. You can also measure your progress by running as fast as you can and keeping track of the distance and time you run. After a few weeks, you'll be able to run faster and farther than before.
- If you're training to take part in a race, such as a 5k, replace your regular workout with a full 5k run once every few weeks. Record your running times in a journal. You will see a lot of progress after a few weeks of interval training.
- There are many phone apps that can help you keep track of the distance and time you ran. If you don't want to run with your phone in your hand, buy a stopwatch and run on the track so you can accurately measure your running distance.
Method 2 of 3: Stretching
Step 1. Stretch before running
You should relax your muscles before starting the exercise. Warm up is done to prevent injury and reduce the risk of cramps when running.
Do a set of walking lunges. Step forward with your right foot so that your left leg extends straight behind you. Lower your body until your right thigh is parallel to the floor. Make sure your left knee doesn't touch the floor and your right knee is straight over your right ankle. Repeat with left leg and perform ten lunges per leg
Step 2. Do the leg swing
Hold on to a sturdy object, such as a chair. Stand on one leg and swing your other leg back and forth. You should do a full swing, meaning your legs swing back and forth as high as possible. Switch legs and repeat.
Don't swing your leg too hard to avoid injury. Swing your legs in a smooth, controlled motion
Step 3. Stretch after running
Even if you're already tired, it's important to stretch to keep your muscles from cramping.
Do a standing quad. Stand up and bring your feet together. Bring your left leg behind your back all the way to your left hand so that your thigh is tightened. Pull your legs up with your hands, but don't overdo it
Step 4. Do two sets of standing calf
Face the wall and place your palms against the wall at chest level. Stick the base of the toes of your left foot against the wall and the heel of your left foot is still touching the floor. Slowly lean into the wall, but don't overstretch your legs. Repeat this movement with the other leg.
Method 3 of 3: Doing Muscle Exercises
Step 1. Visit the gym three times a week
If you're not building muscle at the gym, you could injure yourself or end up on a "performance plateau." This means that you don't see any progress over a long period of time even if you train harder.
Step 2. Do squats using dumbbells
Use fairly light dumbbells. Spread your feet shoulder-width apart, and fingertips facing forward. Hold one dumbbell in each hand and hang it on either side of your body. Lower yourself into a squat position and keep your knees over your toes and push your buttocks back. Do a few repetitions.
Step 3. Do planks
Lie down on the floor or on a yoga mat. Place your hands directly under your shoulders and spread them shoulder width apart. Straighten your back and neck so that your body makes a straight line. Hold this position for one minute before resting.
Make sure you keep your back straight. Don't let your pelvis drop toward the mat as this will injure your back
Step 4. Do a set of push-ups
Lie on the floor or on a yoga mat. Place both hands on the floor, right next to the armpits, and palms facing down. Push yourself off the floor using only your hands until you are in a plank position. Once your arms are straight, lower your body until your chest is just above the mat. Straighten your arms to return to the plank position.
- Make sure your back is straight so you don't hurt yourself.
- If regular push-ups are too difficult, try changing your technique. Instead of leaning your legs back, rest your knees on the floor and fold your legs behind you.
Tips
- Be patient. If you push too hard, you will injure yourself. Patient runners don't see progress in weeks. However, if you develop, your progress will not stop.
- Take your step further. Keep your back arched forward as you run. Inhale and exhale as you run.
