How do I run longer faster
[Guest Post] Run faster: 5 tips to finally make it work
5 ways to learn to walk faster
Now you surely want to know how you can work on your own pace in concrete terms. In the following I will introduce you to 5 possibilities, whereby you should always start with the first possibility - the sprints. These are only very short, but intense and so you get used to a pace above your comfort zone bit by bit.
# 1 Sprints: short but intense
The entry into training with speed is represented by short increases in pace. You can incorporate these short pinpricks into your training at any time.
You probably know the sprints from school sports and yes - I'm assuming that you didn't particularly like them there either. At least that's how I felt. But that is different today, because they make me faster without overexerting me.
Before your first sprint, you should warm up for at least 10 minutes. Then look for a natural destination on your route - a tree, a junction or something similar - and pick up the pace for 10 to 15 seconds and run really briskly. Then you walk a few meters, then start trotting again and repeat the whole thing a few times.
Do not sprint more than 20 to 30 meters and do not overwhelm yourself. The point of this exercise is that on the one hand you get out of your comfort zone and on the other hand you break your "dead speed". The short sprints do not overwhelm your cardiovascular system and also prepare you for higher speeds.
# 2 intervals: the basis of your speed training
Classic interval training is the basis of speed training. Professionals run their intervals on the track, but that is not necessary for you.
You can also simply use the GPS on your smartphone or sports watch to measure the route. It makes sense to start your interval training with distances of 200 meters and then slowly increase. Usual distances are 400 meters or 1 kilometer or - if you are training for a half marathon, for example - 2 kilometers.
So run the route as fast as you can. Then you trot (or walk) for a few meters until you are able to catch your breath again and then you let the next interval follow. You can then repeat this as often as you like. The more you do this, the more strenuous it will be in the end. So leave yourself a few reserves in the first interval.
# 3 Endurance run: when it gets really strenuous
If you have already laid a good foundation through interval training, you can climb to the next level - the tempo endurance run. The pace run simulates a race for a certain distance. In doing so, you always stay a little below the length of your planned competition.
With a high load of around 85 to 90% of your maximum heart rate, you run distances between 5 and 15 kilometers, depending on your goal of your training. This is definitely not suitable for beginners and even trained athletes can do this sensibly a maximum of once a week.
# 4 Driving game: playful running with speed and terrain
Driving games represent a mixture of the three possibilities mentioned above. A driving game is perfect if you want to have fun running fast. You do not need a smartphone with GPS, heart rate monitor or similar equipment. It still makes it faster.
But how does it work? After running in, you play with the conditions of your running route or just run as you like. Do you go over a bridge? Very good - you can use that for a courageous sprint.
Or do you even find a slightly longer staircase in your area? Then incorporate them into your training. Do you have a wonderful long straight on your route? Then ran off and an interval.
The variety makes it and you can play to your heart's content with the terrain and the speed. That can be a lot of fun - just give it a try.
# 5 Running ABC: It's all about technique
By the way, you don't necessarily have to run faster all the time to run faster all the time. There is another possibility. But be sure - that too is exhausting.
We're talking about running ABC, technical training while running. Even if running is a natural thing and only a few athletes are out and about with the wrong running technique, a better running style will also improve your speed.
With the ABC of Running, you primarily train your coordination. And that's where the difficulty begins. Many first-time running ABCs give up in exasperation because they fail some of the exercises.
If that's the case with you, then running ABC is even more perfect. Performed regularly once a week for several months, you will run more effectively and therefore easier and faster.
Some typical exercises from the ABC of running are:
- Knee lever open
- Hopping run
- Running dribbling
- Walk backwards
- Sideways jumps
- Running jumps
But there is more. Since (moving) pictures work more than words, you can watch many exercises in this video.
Ideally, you combine 5 exercises from the repertoire at the beginning and do them one after the other. After each exercise you pause briefly and at the end you repeat the whole thing again.
Your running ABC will hardly last 10 to 15 minutes. Stay focused and do the exercises with appropriate body tension.
It all depends on the mix!
What applies to your running training also applies in particular to speed training: Make sure you have a balanced relationship between tension and relaxation.
If you run three times a week, the focus should be on pace in a maximum of one unit. If you run four times, I would recommend a running ABC for one run.
In this way, you increase the load bit by bit, without overwhelming yourself and without causing unnecessary frustration. If you then provide enough variety, then nothing stands in the way of your higher running pace.
Have fun with it
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