Undoubtedly, the great desire of many of our readers is to become better runners.
Although many individuals wish this, very few people know what it takes to achieve, and therefore, this article will give you six tips to become a better runner.
1. More Miles
The basis of your training should consist of increasing the number of miles you run. This increase should be progressive and organized, not abruptly and sudden.
The better the basis, the harder you can work when getting ready for racing and the higher the chance of attaining performance targets.
2. A Progressive Training
There is no need to do excessive training in order to become a better runner; workload should be neither too small nor too big.
Thus, it must be sufficiently intense and regular to ease the adaptation to a higher level.
If the stress generated during training is almost equal to the capacity of your body to cope with that training, your body will adapt to it by increasing its capacity and so it will be able to cope with increased training without having to raise the amount of effort.
Conversely, if the stress is excessive and you overtrain, you are overloading your chances of adaptation, thus causing fatigue, injuries, exhaustion or poor performance.
Try not to increase your training amount or rate more than 10% from one week to the next, or from one month to the next.
3. Be Consistent and Continuous
Consistent training is necessary to be a successful runner. However, there is no need to train yourself to high levels throughout the year.
You should run during hot and cold days, when you are in a good or a bad mood, when you are alone or with friends, when you prepare for a big race or when you have attained your goals.
Train yourself consistently throughout the week, not just during weekends. You should turn it into a habit. It is better to have even small amounts of training on a regular basis than to run sporadically with subsequent days of inactivity.
4. Set Goals and Work to Attain Them
As you progress in the world of running, you will set more goals for yourself to achieve: longer distances to conquer, longer running, less minutes and seconds per race.
Even when we lose speed due to age, we are presented with new opportunities to move on to new age classifications with new standards where we can stand out.
No matter the distance you run or the rate at which you run in a race; once you’ve outdone yourself, you can plan to progress even more.
5. The Hard-easy Method
In your training plan, you should intersperse hard days with easy days. Longer and faster races than usual are carried out during hard days.
During the easy days, you should run short or medium distances that are not too difficult and that can be done at a comfortable pace during which you can talk.
Reduce the level of training the week before a race and thereafter increase the intensity of your training slowly, especially if you had a poor or an extremelly good performance. After a race, do not be fooled by your body.
The best way to train your body is running. No matter how many hours you spend swimming, riding a bike or lifting weight, the same muscles are not used in the same way when running.
You also need to train specifically for the upcoming races taking into account the strains that you will find the day of the race, such as, length, terrain and weather.
The longer the race, the more important it is to train toughter and with longer distances during the week.
flickr photo by Peter Mooney http://flickr.com/photos/peterm7/16350822963 shared under a Creative Commons (BY-SA) license