Thursday, August 23, 2007

How to Be a Good Runner

source from

1)Motivate yourself. If you want to get better at running, it should be because YOU want to get better at running, not because your coach or your family wants you to get better.

2)Run consistently. Get into a routine and stick to it. For example, run 5-6 days a week and take at least a day off each week for your body to recover. Your progress will go downhill if you don't give your body time to rest.

3)Do other workouts that will help.

a)A Tempo Run is running at a steady, uncomfortable pace for a shorter time. This is a great workout.

b)Hill repeats are sprinting up a hill and then going down it to do it again. Don't go too hard down the hill. You may even want to walk down the hill.

c)Track workouts involve doing repeats of different distances around a track. One example of a track workout would be running 4x400 meters with a three minutes rest in between. Mix distances and rest times to find track workouts that work for you.

d)Intervals are when you run hard for 3/4 of a distance, then jog slowly for the last 1/4 and repeat as many times as you desire.

e)Do exercises to strengthen your ankles and to prevent shin splints. One thing you can do is walk on your tip toes and heels for a minute or two each day.

4)Maintain a healthy diet. Eat food with carbohydrates and protein for energy and to build your muscles. Also, calcium will help strengthen your bones, which can receive a lot of stress from running.

5)Get the right stuff. Make sure you use the right running shoes and apparel so that you can run safely and comfortably for years to come.

6)Improve your form.

7)Exploring the scenery through running

8)Set new challenges for yourself. Run faster, longer, and in different settings.

9)Support running. Go to racing events. Advertisers who fund races expect to see faces. Be one of the faces and cheer on fellow runners.

10)Ask other runners for advice.

11)Join a running club or a sports team.

12)Teach other people how to run.

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