Begin your workout. Warm up by walking or slowly jogging for five minutes. This should wake up your muscles and help stretch out your legs to prepare for the interval training.
Interval training teaches your body to use oxygen more efficiently, improving both your running speed and your overall endurance. Run at a moderate pace for fifteen minutes. Begin the interval training. This is the part of the exercise that improves your endurance and builds muscle. Run for one minute at your maximum speed, working hard to bring up your heart rate and exhaust your muscles.
Then walk for two minutes, letting your muscles cool down. It can be helpful to use a timer app on your phone or to purchase a stopwatch. Repeat this process four times. This should come out to about twelve minutes of exercise. Repetition is important because it forces your system to absorb oxygen more efficiently. Over time, this raises the maximum amount of oxygen you can have in your blood. Cool down. Walk for another five minutes, keeping your pace brisk enough to work out your muscles but slow enough to lower your heart rate.
By this point, you should be surprisingly exhausted for such a short workout. If not, you need to raise your heart rate more during the interval training.
Push yourself. Try to do interval training at least once a week. However, make sure you don't do this exercise more than twice in a ten-day period or you may hurt yourself. When doing your regular running workout, add five minutes to the normal time you run every week.
This will slowly increase your workout and help you gradually improve. If five minutes is too much, start by adding one minute to your regular workout every week. Measure your improvement.
Time yourself when you do your regular running workout and record your times in a journal so that you have physical proof of your success. Another good way to measure improvement is to run as fast as you can for as long as you can and record the distance and time.
After a few weeks of interval training, you will be able to run faster for farther distances than you could previously. If you're training to run a race such as a 5k, take a break from your regular workout once every few weeks and run the full 5k.
Keep a journal to record your run times. You will start seeing a big improvement after a few weeks of interval training. If you don't want to run with your phone, consider purchasing a stopwatch to time yourself and running on a track to accurately measure your distance. Method 2. Stretch before you begin running. This can prevent injuries and reduces the risk of cramps while you run. Take a large step forward with your right leg so that your left leg is extended far behind you.
Lower yourself until your right thigh is parallel to the floor. Repeat for the left leg and do ten lunges per leg. Do some leg swings. Hold on to a sturdy object such as a chair. Stand on one leg and swing your other leg forward and backward. Make sure to go through your full range of motion; this means swinging your leg up as high as is comfortable and then extending it behind your back as high as you can.
Repeat for both legs. Go to TOI. The Times of India. Portugal makes it illegal for bosses to call employees after work. The death of a friend. These mental habits are turning you into a bitter person! How does your zodiac sign flirt? Is it good or hopeless? Find out now! Positive affirmations for all single people out there. Things to know before you LOSE your virginity. Chile's desert dumping ground for fast fashion leftovers. Maharaja Padmanabh Singh of Jaipur is bringing back the moustache trend.
Unisex hijab by rapper Ghali Amdouni is the hot thing in fashion world. Most stylish pictures of Rajkummar Rao and Patralekhaa. Patralekhaa is all set to wear a Sabyasachi sari and lehenga for her wedding with Rajkummar Rao. Tips to make your kids more assertive.
Does putting cabbage relieve swelling and stop breastfeeding? Decoding the big viral hack. Kajol's take on gender-equal parenting hits all the right notes in this video.
Signs you are being too strict as a parent. What's new in the beauty industry? Perfect manscaping tips for millennial men.
When Shruti Haasan openly admitted to undergoing plastic surgery. How to care for your baby's skin the right way. The perfect beauty product for oily skin. See all results matching 'mub'. Health News Coronavirus vaccine: Can a nasal vaccine act as Covaxin booster dose? Are you left brained or right brained? Non-alcoholic fatty liver disease: Subtle signs you must never ignore. Can eating too many oranges lead to side effects?
AVOID buying foods that have these words on the label. Yellow ghee vs white ghee: Which is healthier? Sleep and athletic performance. The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time — which is why the pros practically get right down to their skivvies to run.
From new friendships to improved stamina to a boost in mental health, we break down all the health benefits of running.
Are treadmill workouts more effective than running outdoors? We spoke to an expert about choosing running indoors over the fresh air. Running is a great habit to get into. But within the practice, there are some unhealthy habits that risk injury.
Here's what to avoid. After a long period of not running, getting back out there can be really hard even though it's worth it. This is exactly what it feels like. Curious if at-home cold therapy devices are worth the hefty price tag? We tried one to find out. Here's our review. Kettlebells may look like the simplest piece of equipment in the gym, but they offer a ton of benefits for your body. Discover how kettlebells can….
Support is the name of the walking shoe game — but so is style. These top 10 shoe picks give women of all walking styles something to get excited….
Medically reviewed by Daniel Bubnis, M. Nail good form. Make the treadmill your friend. Share on Pinterest. Stretch daily. Switch up your pace. Jump rope. Trade up for lighter shoes. On a mechanized treadmill, the belt moves on its own underneath your feet, so less effort is required from you. Also, there are no obstacles such as wind or variations in terrain to challenge you.
One benefit of using a treadmill is that you can train yourself to turn your legs over quickly with greater ease. This will help you to transfer the skill to your outdoor runs. Also, treadmills allow you to structure interval runs and hill runs with more precision. Don't assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts.
You may find that you run faster when you take at least one day off from the sport each week. On your recovery days, you can still participate in physical activity, but keep it easy and enjoyable.
Your brain can benefit from a break from high-intensity activities as well, improving your emotional health. Your muscles build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. If it feels overwhelming to think about scheduling all of the different speed- and endurance-boosting workouts at once, a simple training plan can help you stay organized and focused.
Choose a plan that targets the specific distance that you want to train for. For example, if you want to run a faster 5K, use a training plan specifically designed for that distance. You'll also find plenty of training plans for longer distances, but you should only target one race at a time, starting with shorter races first.
Although training for a half marathon or a full maratho n will obviously prepare you to go the distance of a 5K, they won't include 5K-specific speedwork. By following a training schedule that is specific to a designated race , you'll be more likely to get results. Runners who are overweight, which is generally defined as having a body mass index BMI of Some estimates say that, on average, runners get 2 seconds per mile faster for every pound they lose.
Of course, that doesn't mean you have to lose weight, especially if you are content with your size and your doctor has not advised you of any potential health concerns.
Consult a physician before undertaking a weight loss plan. Your doctor can help you determine how much weight you should lose, if any, and what methods are safe for you to use. Research shows that improving your nutrition may also help increase your running speed.
Are you consuming enough protein to build stronger muscles? Are you consuming the right number of complex carbohydrates to provide adequate fuel for challenging workouts? Do you eat the right kind of fat to maintain healthy joints? Evaluate your caloric intake and your macronutrient balance and see how it compares to recommended intakes for a balanced diet.
Eliminate foods that don't provide good nutrition, and consider investing in a session with a registered dietitian who specializes in sports performance to make sure you are getting the macro- and micronutrients that you need. Cut out any empty-calorie foods candy, sweetened sodas or tea, starchy fried snacks, baked goods, and other heavily processed foods and build healthy, balanced meals around nutrient-dense foods such as lean proteins, leafy greens, whole grains, and healthy fats.
Some running gear adds excess bulk and weight, which could slow down your pace and hinder your performance. You might invest in running gear that is made out of lightweight fabrics and materials. Also consider getting a pair of lighter, faster running shoes unless your feet benefit from additional support. Of course, there is some gear you don't want to run without, especially on long runs. Items such as a cell phone to call for help if you need it and water to stay hydrated on a hot day are often non-negotiable.
Your health and safety are more important than improving your running time. Inflexible joints can hinder a faster running pace. You're not likely to move with efficiency when your body has a limited range of motion. Tight muscles can also make you more susceptible to injury.
If you're sidelined by an injury, your pace is probably going to pay the price until you recover. Try to stretch after every run. You don't have to spend a ton of time doing a wide variety of exercises, but spending 5—10 minutes after your runs doing simple calf, hip flexor , and quadriceps stretches will help to keep your body functioning optimally and your speed goals on track. Believe it or not, the strength of your core muscles can affect your running pace. Stronger abdominals improve your running posture for more efficient breathing and also frees up your legs to work harder.
Try adding a few core exercises to your daily routine. Practice doing planks, and work up to being able to hold them for one minute or more.
Or add abdominal curls, bicycle crunches, or basic bridges to the end of your runs. Fast runners are often well-rested runners. So, one of the smartest ways to improve your running performance is to get enough shuteye. The National Sleep Foundation recommends that most healthy adults get between 7—9 hours of sleep per night. Experiment with this range to determine the best amount of sleep for you. Also, practice smart sleep hygiene. Try to go to bed at the same time each night.
Make your bedroom a device-free zone by keeping electronics in another room and decrease the temperature slightly to get a better night's rest. Strength training builds stronger muscles to help improve your speed and overall performance. It can also help you to reduce your risk of injury. Try to schedule one or two short strength training workouts each week. If you don't have access to a gym or health club, simply do bodyweight exercises like pushups , lunges , or squats to build more muscle.
If you're able, it can be beneficial to do these workouts immediately after a hard run or later the same day. This way you can fully recover on your easy days without overdoing it. Workout tools and gadgets such as an anti-gravity treadmill, a running parachute, or speed bands can be used for increased power and performance. Of course, these tools take some practice, and some require you to enlist a workout buddy to use them.
For example, running bands provide resistance to your stride. The bands can be attached to a stationary object or to another training partner so that you have to pull away as you run forward. Some runners also attach bands to their legs and run in place against resistance to improve speed.
If you decide to try one of these options, it's often a smart idea to work with a qualified trainer who can show you how to properly use them. While running exercises are designed specifically to improve your pace, sometimes the best way to learn how to run faster is to take a short break from the sport and cross-train with other activities.
Cross-training can include spinning , CrossFit, swimming, and even soccer, all of which can help you to develop your cardiovascular endurance.
0コメント