Normally when we engage in an activity as good as running, at first we do it for fun, but there comes a time when we all want more: better brands, run faster … That’s why today we’re going to give you three tips to run faster. The key will be to make small changes in our weekly training.
Avoid going out to ride as much as possible
One of the main mistakes in the runner is to start shooting 30-60 minutes a day, but always at the maximum, as if every day was a competition. The body needs to rest and you have to alternate the intense days of filming with a day of rest to assimilate the training.
This mistake is logical because if our beginnings have been to go jogging and little by little we have improved, we will think that the only thing we have to do is the same but faster. But the body gets used to it soon, in addition to needing its deserved rest.
You can leave one day a week for a medium to long shoot at a high pace, but make sure you rest the next day. If you want you can also use this day to make changes of pace and above all, try to change the route, not always go to the same places to run, because the more we surprise our legs, the better.
Don’t always do the same training
This error derives from the previous one, to be always used to the same thing: to go out, to warm up, to run for a while and to return home. Training must be varied so that the body does not stop adapting and improving.
By varied training we mean not only working on aerobic endurance with long shoots but also working on anaerobic endurance with short series, training with changes of rhythm, slopes or stairs.
Therefore, alternate days of long filming with days of rhythm changes, days of medium and short series, stairs or slopes and something that we usually forget: gym day, which is the next point.
To run faster you have to go through the gym
And we’re not talking about hard weight training with the goal of gaining muscle mass. The runner’s training goes in other directions and with the intention of improving muscle power and endurance, which will make us improve the quality of our stride and therefore increase the speed of the race.
Many runners get used to working the force in the circuit, it is an easy method with which in 15 minutes we have worked all the muscles of the body. Here’s an example of a circuit we did for the training of the Seville Marathon.
In the beginning, a day at the gym will be enough to establish a good muscular base, but the idea is to go two or three times a week to the gym to do 30-45 minutes of strength exercises. So we can dedicate one day to strength-resistance work on the circuit and another day to work more on the power of the muscles involved in the race.
With a good weight training, you will notice how hard training like intense series or slopes is much more bearable, something that increases the cruising speed of the race. In addition, a good muscular base prevents the feared injuries of the runner: tendinitis, periostitis or possible sprains.