Whether you're a beginner or an experienced runner, you want to improve your running endurance and speed.Stretching, interval training and strength training are some of the most common ways to improve.You can beat your best running time in a few months with patience and hard work.
Step 1: Start your workout.
Warm up by walking or jogging.This will wake up your muscles and help you limber up for interval training.Interval training improves your running speed and endurance.
Step 2: Run at a moderate pace.
Run at a pace that keeps your heart rate up.You should aim for 70% of your fastest running speed.Don't push yourself too hard.It is not supposed to wear you out during this part of the workout.You are trying to get your heart rate up so your body can absorb more oxygen.
Step 3: The interval training begins.
This part of the exercise improves endurance and builds muscle.Run for one minute at your maximum speed, working hard to bring up your heart rate and exhaust your muscles.Allow your muscles to cool down by walking for two minutes.During the one minute of running, push yourself as hard as you can.Interval training works if you exhaust your muscles.This is when you are gasping for breath and going into the anaerobic zone.Try to run for a minute and rest for two minutes at the same time.It is possible to use a timer app on your phone.
Step 4: This process is repeated four times.
This should take about twelve minutes to complete.You should be exhausted by the end of the twelve minutes.You didn't push yourself hard enough during the minutes of running.Repetition forces your system to absorb more oxygen.This raises the amount of oxygen in your blood over time.You will be able to run faster if you have more oxygen.
Step 5: Cool off.
If you want to work out your muscles and lower your heart rate, walk for another five minutes.You should be exhausted by this point.During the interval training, you need to raise your heart rate.
Step 6: Push yourself.
Interval training should be done at least once a week.If you do this exercise more than twice in a ten day period, you may hurt yourself.After a few weeks of interval training, make the exercise harder for you by shortening the time between trainings to one minute.If you want to do a regular running workout, add five minutes to it.This will help you improve and increase your workout.If five minutes is not enough, add one minute to your workout every week.
Step 7: Measure your improvement.
If you want to have physical proof of your success, you need to record your times in a journal when you run.If you want to measure improvement, run as fast as you can for as long as possible and record the distance and time.You will be able to run faster for longer distances after a few weeks of interval training.If you're training to run a race such as a 5k, take a break from your regular workout once every few weeks and run the full race.Record your run times in a journal.After a few weeks of interval training, you will see a big improvement.You can use apps on your phone to track your time and distance.If you don't want to run with your phone, you can purchase a stopwatch and run on a track to measure your distance.
Step 8: It's a good idea to stretch before you run.
It is important to loosen up your muscles before you start exercising.This can reduce the risk of injury while running.Do some walking lunges.If you want your left leg to be extended behind you, take a large step forward with your right leg.Place your right thigh on the floor.Make sure your left knee does not touch the ground and that your right knee is above your ankle.Do ten lunges per leg for the left leg.
Step 9: Do some leg swings.
Hold on to a chair.Stand on one leg and swing the other.If you want to go through your full range of motion, you need to swing your leg up as high as you can and then extend it behind your back.For both legs, repeat.If you swing your leg badly, you may hurt yourself.Try to swing your leg in a straight line.
Step 10: You should stretch after you run.
It is important to stretch because you will be exhausted from running.Do some standing.Stand with your legs together.Keeping your thighs firmly pressed together, place your left foot behind your back.Take care not to overextend your leg by pressing your foot with your hand.
Step 11: Two sets of calves.
Press your palms against the wall when you face it.Press the ball of your foot against the wall.Take care not to overextend your foot as you lean towards the wall.You should repeat this stretch for your right foot.
Step 12: The gym is open three times a week.
If you don't spend time building your muscles at the gym, you can hurt yourself running or hit a performance plateau.
Step 13: Dumbbells are used to do some squats.
There are relatively light dumbbells to choose from.Point your toes forward as you spread your feet.The dumbbell is in your arms.Lower yourself into a squatting position, keeping your knees under your toes.This exercise can be repeated several times.
Step 14: Do some plank work.
Lie on a yoga mat.Put your hands under your shoulders.Straighten your back and neck.Before resting, hold this position for a minute.Don't let your hips droop towards the mat or you could hurt your back.
Step 15: A set of pushups is what you should do.
Lie on the floor.Put your hands on the floor next to your body parts.Use your arms to push yourself up from the floor.When your arms are extended, lower yourself until your chest is above the mat.Extending your arms will return you to the plank position.Make sure your back stays straight.Changing your technique is a good way to make regular pushups more difficult.Tuck your feet behind you, instead of resting them on the ground.