10 ways to improve its running time Wiithout extra mile
For years, I thought the only way to improve as a runner was to run more fast, maybe more, or a combination of both. I sat back and watched the world's elite runners spend an entire year of unimaginable high volume, high-intensity training, just to shave a few fractions of seconds of your miles or 1500 meters an hour.
Fortunately, it should be that a great effort to us mortals to improve. In fact, it may be possible for you to be much faster without having to make more distance than they already do! Too good to be true? Here's how!
1. Improving the efficiency of its operation: If you're like most runners, it is likely that over stride and land hard in heels. Try to reduce your steps so your foot strikes more than once to look below the hips. Reducing the contact time of the foot with the ground makes you feel lighter on their feet and the rider improved.
2. Increase your pace. turnover is faster leg needed to compensate for its new steps shorter. Good corridors around 180 steps per minute, or 90 to 30 seconds. Count the number of progress for 30 seconds and try to reach 90 in a consistent manner.
3. Add some intensity to a workout per week. Five or six intervals of two or three minutes at a speed of up to 5 K should. Ideally, this training is conducted in a 400 meter track so you can time intervals and monitor your progress, but you can also use a clock and a flat stretch of road. Four to six of these exercises should be enough to make a difference in your time of 5 km.
4. Do one of the usual easy runs with 4 or 5 skaters. Striders are 50-75 meters run at your 5K pace that keep the leg muscles accustomed to faster. Save this one for two or three days after your workout in a short interval.
5. Add a spin class, some hills on a bicycle or climbing stairs once or twice a week, especially if your muscles are tired of running. These trainings failure to increase your fitness level and can add enough extra leg strength for a difference in travel time.
6. Make a habit of stretching the major muscle groups, especially as you age. The test is afraid that stretching improves performance, but as a rider should stretch the hamstrings, calves, buttocks and hip flexor almost daily to ensure freedom of movement in the hips.
7. lose weight if you need it! more fat is like carrying lead in their pockets that slows you down. Dropping just 2 or 3 pounds of body fat (not water!) Improving eating habits for a large difference in their ability to execute. Remove a 12 oz soda or dessert per day and expect to lose a pound or two a month!
8. Always take an easy day after interval training or long runs could be done. Remember, only one session per week is all it takes hard. Take a day off before starting their next 5K, then you are well and rested.
9. Try one or two tests one-mile time in the weeks preceding the 5K. This will help you understand the pace, reduce anxiety, and even improve fitness. You can substitute this test for his usual workout in a short interval.
10. Fatigue can often be traced to dehydration. It takes more than a day to ensure you are fully hydrated, so keep it in hand and a bottle of drinking water throughout the day, especially before and after training.
BONUS: Smokers will notice improvement within days after leaving without doing anything else!
About the Author
Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him http://www.daveelger.com. He also supports the
Okinawa Running Club
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