Find out where you're starting
Before you can begin these running workouts to get faster, you will want to find a distance that you can measure in terms of time it takes to finish it. For many, this is a 5K distance or 3.2 miles. Measure how long it takes you to finish that length without any training and then re-run that distance every month to see if your running times are getting faster. If your workouts are working, you should see some improvement each month.
Faster doesn't mean longer
The reason why many people don't attempt running workouts to get faster is that they think they need to be longer in order to work. But this isn't the case. About twice a week, all you need to do is add bursts of faster running to your normal workouts, actually decreasing the time you spend running instead of increasing it. The point is merely to introduce more speed into your workouts so that your body becomes used to it. But if you add too much to the workouts, you can injure yourself and reduce your running times.
A perfect balance
The best running workouts to get faster are done only a few times a week with rest periods in between. This allows your muscles to rest and to recuperate in order to rebuild the muscles that are broken down by hard training. Having these rest periods will also help you keep your mind fresh for each run instead of dreading 'another speed workout.' If you're new to speed workouts, you may want to start with only one of these each week until you become used to the routine.
Running workouts to get faster need to become a part of your training regime when you plan to win your age group in the next race. And the faster you go in your training, the faster you will reach your goals.
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I'm going to be running cross country next this fall for my school. I really enjoy running but I have not ran competitively. I'm really excited to start! I need a training plan for this spring and summer to prepare! Any ideas, plans, or routines would be great!
Thanks!
Answer
Start by building up mileage gradually and after a few weeks, start training hard. Find a place that has trails, hills and flat areas. Use the flat areas to build up speed, and run on trails to practice hill running and build strength and endurance. Use proper running form as well, it will take off so much time. Pump your arms straight instead of crossing them over your body (tuck your elbows in) and use long strides to cover more distance in the same amount of time as you would with a shorter stride. Lean slightly forward when you are running to give you a little inertia and it will help pull your body forward. When you are running up hills, lean into the hill, run on your toes, and pump your arms quickly and you will fly up the hill. Don't be afraid to push yourself because you will improve that much more. Try using a stopwatch to time repeats and try to break your times. Always do a warm-up jog to loosen up your muscles make make sure you stretch a lot so you don't cramp up. After a workout, ALWAYS jog for at least 15 minutes to get rid of the lactic acid that builds up when you run, or you will be stiff and sore the next day. Take your training seriously, but have fun with it. It will pay off, so stick with it and you'll see good results.
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