Running is not solely the act of moving one foot ahead of the other; it encompasses the process of improving oneself to become faster, lighter, and more physically fit. Regardless of whether you are an experienced marathon runner or just embarking on your running journey, there are always techniques and strategies that can enhance your performance.
So, let’s prepare ourselves and delve into these transformative tips that will revolutionize your running experience.
Tips for running #1: Off the asphalt
Running on uneven surfaces improves your running technique. This way you can strengthen your tendons, ligaments and muscles in a playful way.
You train your concentration and self-awareness. And at the same time you get to know new running routes and increase the value of the experience.
So occasionally deviate from your familiar asphalt roads!
Running Tips #2: The Plus 30 Rule
Change your training duration by more than 30 minutes within a week.
You are setting a decisive stimulus correctly if, for example, your easy recovery run lasts 40 minutes and your long endurance run on the weekend lasts over 90 minutes (difference 50 minutes).
Running Tips #3: Stair Running
You have many options for designing your staircases.
The positive effects on your body are similar to those of uphill running and jumping.
You can do shorter stairs like short uphill sprints, while longer stairs are more like a short uphill run.
By the way, stair running is becoming more and more popular, the number of “skyscraper runs” is increasing.
Tips for running #4: Increase sensibly
Many runners set ambitious goals, train like a world champion and … only improve moderately .
What are they doing wrong and what can you learn from it for your training?
- Mistake number one: a generally too high running pace.
- Mistake number two: The volume is increased too quickly.
For you it means: You can take your time, be patient!
Avoid injuries and enjoy continuous training progress by increasing your mileage by no more than 10 percent from one week to the next.
Running Tips #5: Core Training
Well-trained core muscles are essential not only for fitness training, but also for running, because this is the only way you can optimally convert your strength into propulsion.
This is why many marathon runners collapse like couch potatoes in the last third of the race.
If you neglect to strengthen your “corset”, you will have difficulty maintaining your center of gravity as the running distance increases.
The result:
- Your running style gets worse ,
- You feel miserable,
- You’re getting slow.
Core training is the optimal solution: Classic exercises for core stabilization are effective for building up your stable “core”.
Recommended exercises:
Running Tips #6: The 50-beat rule
And another new stimulus for your training .
There should be a difference of at least 50 beats per minute between the lowest intensity session and the training run with the highest heart rate within a week.
An example:
- When jogging at a leisurely pace, your pulse is 125 beats per minute.
- The maximum heart rate during interval training is 180.
- The difference is 55 beats per minute
That’s how it should be!
read also : The Ultimate Guide to Choosing the Right Gym for You
