Improve Your Running Tips

November 2, 2008 · Filed Under Running 

A question I have regular readers of my site is:

“I have the same look more and faster to develop. Lately, I can not improve more. What should I do for my course? ”

I get this question regularly in my work to support training.
Normally, I can help and some way to the other recommendations.

Improve Your Running Tip # 1: Build Your Base

Many runners run, and try to beat their time at any time. This seems to be an approach. At first, you usually find a bit because you used to the distance and direction. Inevitably, even if at a given moment, on a tray. It can be frustrating, as you try to know why their methods of work does not improve more. The reason is that you have to work on speed, but you were, their working methods.
Only if you have a solid foundation that allows you a fast for a longer period. If you do not have a solid foundation for your speed is on a layer of sand. They are not able to keep.
So your base? Roll miles miles role, the role of a mile. Simply increasing the performance of km is much easier. Instead of running a mile per workout, you build up to three miles per workout, five miles by train etc. Suddenly a mile that it is no more. And suddenly, you can many miles faster!

Improve Your Running Tip # 2: Vary your speed

If you use the same course and try to run faster, if you know only one speed. Broadband. Many drivers are not speed that each race has its own advantages. That is why the training of top riders from different types of functions for the formation of different speeds.

Drivers are simply too slow and the heart stronger. Easy allows you to run the heart pump more blood and oxygen in the muscles on each heartbeat.

Rate of exploitation, for the lactic acid threshold, so that it takes longer for lactic acid in the legs collection. He is regularly named as a lactate threshold run.

Interval running is faster than the pace, but no pressure. It is the amount of oxygen your muscles.

The samples are too short, close to all means, the effort. You have a reduction in the amount of oxygen your body needs to function. It is also a good way to stay in shape and operation of speed.

Improve Your Running Tip # 3: periodization

There are several theories as to when this type of operation of the training. One school of thought is the essence in your course, you simply day and on your hard drive the other day alternate facility. So you go through a cycle of at least 8 days (also possible), where you have four days and four days easy. The disc includes days is a concept of rhythm, intervals, representatives and long term.

Another, more popular school of thought, it is periodization. This means that your training progress in the various blocks. They often begin with a block of the basis for the pure. While you simply weekly and long term. In addition to yours, you can not faster, as the meetings of speed and distance running. A few weeks before the race you want a bit of a cone, so you better prepared for race day.

All three of the operation can be a great impact on the functioning of incredible performance. I’ve seen people shave their minute 5k and 10k times and good parts of the hour and half marathon that simple advice.
To build the database, the different types of rides and at the right time and you will also be capable of operating costs.

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