how to improve runningRunning

The Best Way to Enhance Your Running skill

Enhance Your Running Skill by Following these 6 Tricks

Running is the most common of all physical activities pursued by the masses. Only a few among them run like a real pro. Majority of the amateur runners lost their interests in running after some time due to different reasons. Here we are suggesting some ways that will definitely enhance your skills at running and will restore your interest to be a better runner.

Search for Shoes

Running is one of the simplest physical activities. It does not require any sophisticated instruments or gears. But one thing is essential to be a good runner i.e. a pair of good running shoes. Almost all of the major sports manufacturing companies such as Adidas, Nike, Puma, etc. produced high quality running shoes. They are available in various online stores too. So, next time whenever you go online, definitely search for a pair of running shoes.

 best running shoes

Eat Healthy

Omega-3 helps in recovering the body muscles from physical strains and inflammations. It is a necessary food supplement for those undertaking heavy physical activities such as running. So, if you want to run better you should take foods rich in Omega-3. A very simple diet of fish is a common source of rich Omega-3. It would be wise decision to include fishes in your daily diet.

Drink Better

There are numerous sports drink brands available in the market. These drinks are helpful in replacing the nutrients lost in long distance running activities. If you don’t want to depend on the drinks available in the market you can easily prepare one yourself. Numerous internet sites are full of elaborate details of preparing sports drinks in your home. Just follow any one of them.

Walk an Hour

Walking is a relatively light physical exercise. After a hard running session in the morning, a light walk in the nearby lawn or park is great for your muscles. It enhances the blood circulation in your body without the tiring experience of running. This also makes the mind and body fresh for the running session scheduled for the next day. You don’t have to spend a lot of time walking. According to the physical fitness experts, walking for thirty minutes to an hour is enough for a normal person.

 running training
Running Training

Start Weight Training

Though running enhances the strength of the legs, it also required a stable and strong upper body. To gain one, weight training has no alternative. You can start with the light exercises and then move to the heavier ones. These exercises will build your muscles which will help to supply the extra oxygen required during running.

Yummy Choco-Banana Drink

A choco-banana drink rich in carbohydrate and protein is an essential supplement to be taken after a tough running session. You can prepare it easily in your home. Just mix some ice, chocolate milk and a banana, blend it well and it will be ready within five minutes. This drink is not only tasty but also much beneficial to your health.

speed trainingRunning

Tips to Boost Running Speed

Tips to Boost Running Speed

  • Increased speed of operation requires the execution of works and technical mix your workout strength and cardio fitness improve.
  • Keep the same pace during workouts you can perform your muscles and cardiovascular-respiratory system on the plateau, which maintains its speed goals.
  • One strategic training program that targets on form, speed drills and weight training, the body concentrates resist rate progressively faster rotation or steps per minute to help, and build greater amount of energy explosive.
Running Speed
Tips to Boost Running Speed

Your Attitude

  • Practice streamlines your body to improve your form and work more efficiently. Focus your torso over your hips, you access your abs, lift your chest and relax your shoulders.
  • Keep a short pass and on the ground with the midfoot, directly below the knee. Roles push through your feet and and slide your fingers behind the body. Bend your elbows to not more than 90 degrees and the pump back and forth on the sides of the body.
  • Avoid fists; imagine you are a toothpaste tube hold in each hand loose.

Identify each Run

  • Plan your exercise program to three races per week – one for speed, one for the pace and resistance. Your continued resistance operates once a week ensures that you have enough energy for your other workouts.
  • The long cause fatigue, which prevent to increase your pace. Distance cut resistance of halfway regularity. For example, if your stamina is 12 miles, cut his career speed for 6 miles per day. Speed sessions must be held for 30 to 60 minutes instead of a specific distance. Cross train two days a week with activities such as yoga or cycling. Rest for two days a week is required for physical and mental recovery.

Accelerate the Process

  • Use to train the interval and speed training during the weekly rate. Intervals and sprints help build explosive power and increase its sales. Interval training involves at a moderate pace intensive speed for a certain time or distance run followed to recover by jogging. For example, for 30 seconds, the full-speed Sprint will carry out a recovery in two to three minutes.
  • Increase the intensity sprint for 30 seconds and then jog for 30 seconds. Hills can also be introduced in the interval training. Running the hill, as soon as possible to recover down and then go slow. Areas need to be repeated in a period of 30 to 60 minutes, seven times to 10 o
usain bolt running
Usain Bolt

Build Strength on Hills

  • Coach Brad Hudson, author of “Run Faster From the 5K to the Marathon” recommends to train the hill exercise just once a week to build strength, including endurance, in the legs and lungs. Colinas reduce the risk of injury because they limit the range of movement so that they are less likely to develop a strain or pull, while keeping a good shape.
  • Hill training can be as simple as pick a route that includes only the 30 to 60 seconds hills along the road and maintain their efforts, as they ride, or as complex as using different interval lengths and light sprints through eight after 12 seconds of maximum intensity.

 

How to Avoid Running InjuriesRunning

How to Avoid Running Injuries ?

How to Avoid Running Injuries

An injury can rock your world if you’re a runner. Imagine being a runner for a number of years, or perhaps you’re just starting to get into the groove of things, and being told not to run by your doctor.

Most runners make the mistake of dedicating themselves to only running. They don’t think about doing any other activities until they get sidelines with an injury. Then, they’re forced to do something else to get their cardio, maintain weight, and keep sane. Some of the best cross training involves lots of upper body and core, such as swimming and rowing. Yoga and Pilates could also be viable options. You’ll become a tougher, faster runner, able to utilize your upper body to propel yourself, which takes a lot of stress off your lower body. You should cross train at least twice per week.

Whether you are running to maintain your fitness level, running for a marathon, or simply running for the sheer joy of doing it, you are not immune to the many possible injuries you can obtain in your run every day.

Though most running injuries result because of over training or poor technique, there are also injuries which occur by accident. Just remember that understanding a running injury is essential to effective treatment and fast recovery.

How to Avoid Running Injuries
How to Avoid Running Injuries ?

Nonetheless, prevention is always better than cure; it is always better to avoid injuries than treating them so here are five prevention pointers you need to keep in mind every time you put on your running shoes.

1. Listen to Your Body

Listen to Your Body
Listen to Your Body

You have to pay attention to what your body is telling you. If you have trouble breathing after the first two miles, slow down; if you feel something painful, then stop and see what is making it hurt and change whatever needs to be changed. If you need to rest, then do so. If the pain still lingers, visit a doctor.

2. Gradually Increase Exercise Intensity

Running Injuries

For most runners, it is recommended that you increase your workouts by a maximum of 10% each week. This gradual increase in intensity allows the body to adjust to your workouts. It is also advised that you set aside a recovery week so that your body can mend itself after all the mileage.

3. Good Nutrition, Enough Sleep, and Proper Hydration

knee pain from running Enough rest while getting the nutrients that your body needs are very important in keeping it in tip-top shape. When you are properly rested and nourished, you are able to avoid injuries.

4. Warming Up and Cooling Down

knee pain while runningAs a running enthusiast, you most likely know how significant it is to warm up before the run. Get those muscles warmed up and prepped for long miles. Cooling down is just as important as warming up and you must incorporate cooling down exercises in your daily routine.

5. Use Right The Running Equipment

Running everyday will take its toll on your shoes. Your pair of running shoes is perhaps the single most important equipment you have. You will avoid a lot of injuries by simply doing these recommendations.

Running Equipment
Use Right The Running Equipment

These are simple reminders to help you avoid running injuries and get the most out of every mile you run.

Related Article: Tips to Boost Running Speed