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1)Make a commitment to train at least four days a week.
2)Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
3)After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:
Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
Day 2 - Rest day
Day 3 - Easy 30 minute run
Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
Day 5 - Rest day
Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
Day 7 - Rest day
4)Try challenging yourself once every two weeks or so with this technique:
a)Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
b)Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
c)Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
d)Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
e)Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
5)Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 reps of one minute of wall-sits two times a week along with lunges with light weights or a medicine ball.
6)Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy.
1)Purchase gear from a shop where the staff are knowledgeable (large commercial stores are not knowledgeable stores, find a smaller specialty shop). Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.
2)When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.
3)Stretching is the most important thing you can do. It will help you not get sore and makes you more flexible
4)Recovering is also very important. If you do a hard work out one day, you get better by making sure that your next day is easy and you stretch a lot.
5)Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
6)If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.
7)Results are at least partially based on genetics, some people will have to train harder to get the same results.
8)To improve your stamina, compete in other sports. Soccer, football and rugby are all good choices.
9)You can also strap weights to your legs (about 3 lbs is a good weight to start with) then gradually increase the weight at a comfortable pace. Be careful, however, as this can lead to more injuries if not done correctly.
10)Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.
11)When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run.
12)Stretch your legs out, but not too much, when running. Learn how to run fast while stretching your legs. Do this by concentrating on putting your foot out as far as you can, as fast as you can. Rabbits can run 40 miles per hour because of how fast they are and how much they stretch their legs out.
13)Synthesize your speed with your length of pace. You might actually outrun your opponent without losing as much energy. This is best used when you focus on acceleration, and then stretch the legs when at full speed. It is like a "Next gear" effect.
14)Lean forward when running. A photo finish could mean the difference. It is vital to lean forward when nearing the end.
Thursday, August 23, 2007
source from www.wikihow.com