Training Tips for Runners – How to Become Faster

runner in positionSo you have finally decided that it is time to get into shape, and you are wondering what it is that you should do in order to become a more proficient runner. It’s actually not that hard to become faster each and every week by training without burning yourself out. For those that have not been running for very long, it may seem like a very difficult task. However, once you get past a certain point, your ability to excel and become faster than ever is going to be very simple to do. Here are some tips that you should follow in order to become a faster runner.

How to begin

As the old saying goes: you must first learn how to crawl before you can walk. The same applies, albeit in a completely different way, when it comes to running. Everybody that walks must first become able to walk long distances before they can then segue directly into jogging. For some people, jogging can actually be a lot slower than fast walking because your body has to acclimate to the way that you are moving along. Once you are able to jog a few miles, you will then be able to pick up speed. It is at this point that you can make the gradual progression to running.

Weekly workout routine

For those who are interested in developing very quickly, there is a weekly workout routine that you should consider. It requires you to set goals that must be met each and every day, for 30 days, making sure that you are always on schedule. If you are able to start the first week running three times a week, with a minimum of two days rest in between. This will give your body time to acclimate to the higher levels of exertion that you are going to experience, allowing you to advance forward. Then in the second week, you are going to add an additional day. The first two days should be running back to back, and the following two days spread out two and three days apart. The third week will be five days of running with a rest on Wednesday and Sunday.

runner workout routineBy the fourth day, you should really start to feel that you can not only run faster than you were the prior week, but you will start to notice that your endurance levels are increasing. By the fourth week, you may actually be utterly exhausted, but you must complete the final push. Five days in a row with two days of rest on the weekend is how you complete the fourth and final week. You will then want to rest for three days, and then time yourself against your initial time at the beginning of the month. You should see a staggering difference between not only how quickly you are able to run the miles that you have predetermined in your training regime, but also how your endurance levels have increased greatly.

Marathon training

There are many ways that you can actually run and become marathon material, sometimes in less than two or three months. Half marathons should always be run before full marathons, and full marathons require at least three months of training. It’s the nicest feeling in the world to know that you are improving, and once you are able to move faster on the track, or cross country, depending upon how you are training, you will start to feel better about yourself inside. This 30-day training regimen has worked for countless people, allowing them to quickly get into shape, lose that extra belly fat, and experience more energy than they have had in years.

A Running Programme That Anyone Can Follow

Young lady running on a rural road

Getting back into shape is something that everyone should consider doing, especially if it has been several years. The older  you get, the more  you need to work out, ensuring that your metabolism stays efficient. The reason that people gain weight as they get older is because of enzyme changes in their body, requiring them to have a higher metabolism to burn the extra sugar instead of storing it as fat. This does require a bit of determination on the part of the person that wants to get into shape, but virtually anyone is able to use the following strategies to become more athletic and build up their endurance.

How to start your running programme

As with any type of exercise programme, you need to make sure that you start slow and steady. You won’t be able to build up your endurance naturally, or safely, if you try to run several miles on your first attempt. Your ability to keep up with everyone around you should not be your primary objective. Your goal is to make sure you stay absolutely focused on your own objectives, and reach them in a realistic timeframe. This should begin with walking or slow jogging, depending upon what type of shape you are in and then progressing on to running. You should never run more than a quarter of a mile when you start, and then by the end of two weeks, you should be up to one mile, which is the foundation for then being able to excel.

Progressing to five miles

Most runners will agree that if you are able to reach five miles, this is the platform from which you will be able to run marathons. There is something in the human body that kicks in, allowing you to move forward at an accelerated pace, and really enjoy what most describe as the “runner’s high”. Science has shown that strenuous workouts, especially those which are done for over 20 minutes at a time, will not only start to burn stored body fat, but trigger the production of the growth hormone, considered to be the fountain of youth hormones. These will be produced by the pituitary gland in much higher amounts. Combined with the increase in endorphins, the feel-good hormones, you will start to feel better than you have done in quite some time. It’s amazing what the human body is able to produce when it is put under enough stress, and the end result, if you are diligent, will be a physically fit body that will serve you well for many years to come.

Running is not that difficult to do. You just have to get to the point where you can run so that it is much easier. Most people are able to do this for several months, after which time they will hit the five-mile mark, allowing them to accelerate very quickly toward half marathons, marathons, or even more strenuous workout routines. If your goal is to become physically fit, or to compete against other people, this simple strategy will help you achieve either goal.

A Beginner’s Guide to the Essential Running Gear for Women

a female runner

Contrary to popular belief, going for a quick run can be a more daunting task than initially imagined. Picking up running shoes and heading down the block is essentially the core of the activity, however there are various considerations that one must take into account. Experienced runners will agree that the sport doesn’t only require skills, but also specific running gear. This is due to the fact that the type of gear being used will affect one’s overall performance.

The Essential and Most Effective Running Gear for Women

1. Running Shoe

Shoes are potentially the most significant among the running gear for women. Good shoes have an effect on the runner’s performance, as they lessen the pain felt by the feet and calves. Wearing the perfect running shoes also reduce the possibility of injuries.

As people have different types of feet, it is vital that you choose a pair of running shoes that will best suit your foot type. This is the reason why it is best to purchase running shoes from a shoe store rather than an online seller for the simple but important reason that you cannot fit and test the shoes.

In addition to purchasing running shoes according to foot shape, one must also consider the terrain of the running trails. This is important as the type of ground will influence the effect shoes can have on one’s body; for example, a rough terrain will be stressful on the ankle and requires a more secure and shock absorbent shoe. It is highly recommended that one discusses the matter with experienced runners before making any shoe purchase.

2. Running Clothes

Effective running clothes are those that can support the runner’s body without suffering from any discomfort. These items must fit perfectly and must be suitable for any weather condition. It is also important to consider the clothes that you’re going to wear during the entire course. While a person may feel comfortable in a certain clothing item, it may restrict full movement and influence his/her overall running performance. The most effective items have been noted as jogging pants, leggings and non-restrictive shorts.

Women who choose to run must also examine the type of bra that they’re going to wear. It is best to opt for a sports bra, as this will support one’s breasts and prevent them from sagging. Therefore, you must ensure that the sports bra is not too tight or uncomfortable to wear.

3. Additional Running Accessories

Experienced runners will agree that there are various accessories that must be considered aside from running clothes. This includes items such as water bottles, fitness monitors, protective sunglasses, headbands and portable fans. Of course, it is necessary to determine which items are essential and which can be left behind, because the weight of these accessories can negatively affect the runner’s performance.

Running and jogging are effective means of staying healthy and maintaining a balanced lifestyle; however, one must take into account various factors that can affect your performance. Many think that running shoes, clothes and accessories are all the same, but the truth is, they are not. As a runner, you must wisely choose which ones can improve your overall performance.

Top Marathon Running Tips

Marathon

Many people think that a marathon as a gruelling activity that can push the human body to the limit. However, a marathon is, in fact, something that anyone can do. All you need is the right amount of determination and preparation to get the body in the right form before committing yourself.

Important tips worth considering if you plan to take part in a marathon:

 

Check Your Health Status

Running long distances can affect your body in different ways. Hence, you need to go for a health check. Consult with your health physician about your interest in doing a marathon. Ask questions related to your health and if your body is capable of adapting to the physical demands of long-distance running.

It is important to give the right information about your health especially if you are on any medication. The doctor will pay keen attention to the condition of your heart, lungs, breathing, and blood pressure to be able to give you a conclusive clean bill of health.

 

Have a Program

It is important to find or develop a running program; this is where all professional runners started. The program will help you achieve a clear direction of where your physical efforts are headed. You will have a better plan in place to help you manage your weight and keep your body fit through various exercises besides the occasional running laps.

 

Take Things in Moderation

Start slow and gradually build your training. Take things in moderation to accustom your body to the strain of running. The first day should start with a quick walk, a jog on the second, and a slow-paced run on the third day. By the end of that week, your body will be able to cope with the short distance runs. Increase the intensity by doing short, fast-paced running bursts to push your body tempo and performance.

 

Evaluate Your Performance

Never try to compare your abilities with those of other marathoners. What your body can deliver is unique. So concentrate on your personal progress and avoid getting engrossed with following running tips from other marathoners. Set time targets and time each run you make to see how fast you run at set distances and the development that you’ve made. It will help you see if you are stuck or improving.

Part of the performance evaluation will also need you to keep track of your body performance. Experiencing some body aches and exhaustion is common after running. However, things will not be okay if the symptoms are prolonged and causing difficulties in the function of certain body parts. Keep track of our heart rate and breathing. Ensure you also avoid any injuries so keep checking your legs, ankles, waist, back, and shoulders for any signs of sharp pains.

 

Set Objectives

While the ultimate goal is to get your body in the right form for a marathon, you still need to set objectives when training on the tracks. Determine what aspects of your health and body function need improvement. Whether you still need to lose or gain some weight, and if you wish to partake in a marathon for leisure or run the race to win, make sure you set your sight on the price and that you are working towards achieving the it.