Amazing Ways That Will Improve Your Running Speed

Success Trending    March 23, 2022    Health & Wellness , Lifestyle   

Running is one of the most simplest forms of exercise and it can be tailored to any fitness level. Whether you’re just starting out or you’re a veteran runner, these tips will help make your running experience more enjoyable and successful.

Although running can be exhausting and painful, millions of individuals throughout the world exercise regularly to stay in shape. Although most forms of physical activity are beneficial for staying healthy, many people prefer running to other forms of exercise since the benefits of running daily is rewarding. This could be because running does not necessitate specific knowledge or equipment. 

If we look at the health benefits of running, running boosts circulation and raises your heart rate. Increased aerobic capacity helps you stay fit and makes daily tasks like climbing huge flights of stairs easier. It also aids in the improvement of heart health and the reduction of cardiovascular risks such as angina, heart attacks, and hypertension.

There are many other proven benefits of running that include both physical and mental. 

Running regularly can help you lose or maintain weight, improve your heart health, and credit to increase your lifespan. Additionally, running can have a positive impact on your mood and cognitive function.

Running also has mental benefits. There are many mental benefits of running.

Running releases endorphins, which are hormones that make you feel good. 

Endorphins can improve your mood, reduce stress, and help you sleep better. Plus, running is the greatest way to clear your mind and de-stress. There are ample other advantages of running daily which can be seen after a month of initiating running.

Running For Beginners

If you’re just starting out, begin by walking and then gradually add periods of running. Be patient – it may take time to build up your endurance. 

Choose a good pair of shoes that will help you give comfort while running. Choosing comfort-giving shoes will help make running a blissful and safe experience.

If you haven't been active in a long time or it's the first time you are running, you should start with walking, stairs stepping, knee bending to warm up your body before moving on to jogging.

The good rule of thumb is to start out slowly and run no more than three times per week. When you’re first starting out, aim for a distance of about one mile.

When you first begin, switch between walking or jogging during your workout.

As time goes by and you get comfortable, make the running durations longer until you feel no more a need to walk while running.

Make a schedule of having a few minutes break in between to get relaxed after each run.

As you get the habit of running, start targeting a certain distance to run for each day and this will help you to become a good runner.

8 Things to keep in mind while running 

1. Make sure you are wearing the right gear, including a sports bra, leggings, and running shoes

Before you head out for your run, be sure you have the proper gear. Here are some items that you should make sure you have:

If you're a woman, a good sports bra is a must since it will keep your breasts in place and minimize bounce. This is important, especially for running and even for doing high-impact exercises. Same way, leggings are a must-have for such type of workout. They provide coverage and support and are comfortable to wear.

2. Running shoes

When it comes to running, it’s important to wear shoes that are designed specifically for running. This will help you to give comfort while running and you won't get distracted because of the unfit shoes.

3. Follow a routine so that you don't get lost in thought

Creating a routine and working accordingly works like a wonder. Routine helps you to get your work done accordingly which in other cases would keep you just wondering what task to do next and you'll lose a lot of time deciding.

Same way, maintaining a routine of performing exercise at a particular time whether in the morning or in the evening, and spending particular time on it will help you in making yourself aware of the task you have to do next. Also, following a routine will help you to form a habit of running, and once the habit is formed, you can increase the distance or time as desired.

4. Take a walk or run in a different direction every day to keep your body challenged

To keep your body challenged, you should take a walk or run in a different direction every day. This will help to prevent your body from getting used to the same routine and will make you work harder. Not only will this help to improve your physical fitness, but it can also help to improve your mental fitness by providing a new challenge each day.

5. Drink plenty of water so that you stay hydrated and avoid fatigue

When you jog, your body sweats to help cool you down. As you sweat, you lose water, which can lead to dehydration if you don't drink enough fluids. If you're dehydrated, you'll feel tired and your performance will suffer.

Drinking plenty of fluids especially water while you run will help you stay hydrated and avoid fatigue. Drink at least 16 ounces of water before you start to jog, and then drink 8 to 12 ounces of water every 20 minutes while exercising.

6. Avoid running on uneven surfaces as this could cause injuries

When you run, your body is put through a lot of stress. While running, your foot crashes the ground at a certain angle. If that surface is uneven, your foot will hit harder on some parts than others, which could cause injuries. This is especially true if you're running on concrete or asphalt because they're hard surfaces.

The best way to avoid these injuries is to find a running surface that is as even as possible. If you can't find a good surface to run on, try to run on the grass or ground as much as possible. You may likewise want to try out a running track if you have one nearby.

7. Stick to a steady, moderate pace

When you're first starting out running, it's important to find a pace that you can stick to and maintain for the long haul. That means you should avoid going out too hard and exhausting yourself in the beginning, or else you'll be less likely to stick with it in the lengthy run. It's also important to make sure your pace is steady so you're not putting unnecessary stress on your body.

8. Consult with your doctor about whether running is the right exercise for you

Running is one of the most popular and best exercises in the world, and for good reason. But sometimes past injuries or joint pain or any kind of health problems must be considered. A doctor can help you determine whether you’re physically able to run and can give you advice on how to start running safely. They can also help you create a running program that’s tailored to your specific needs. So if you’re thinking about starting to run, be sure to consult a general physician before commencing.

Exercises That Helps To Improve Running

While most training programs focus on increasing their mileage but becoming a better runner involves more than just putting in more kilometers. Lifting weights and doing other resistance exercises  help you to become a better runner. 

Running is the preferred form of exercise for millions of individuals all around the world. And whether you've only recently begun jogging and want to run 5 kilometers or a marathon, you're undoubtedly looking for strategies to improve. 

In reality, many runners are unaware of the need of including strength training in their training regimen. But giving importance to strength training is also important because they help to:

1. Enhance performance 

Strength training has been proven to enhance running. Strength training, in fact, can help individuals run faster.  Running economically is an important aspect of endurance running performance. At various running speeds, the different portion of oxygen your body needs. With the help of strength training, people may get educated about how to run much further and faster by improving their running economically and still use their energy efficiently during their runs.

Strength training has invariably linked to enhance running muscle's strength. This could be due to changes in our muscle fibers, and because strength training alters our brain and nerve system, allowing our muscles to apply more force during movement.

2. May ease injury risk 

One disadvantage of trying to run is that it increases the risk of foot, heel, and ankle problems due to overuse. According to some studies, over 40% of runners get an injury each year they train.

Strength training, on the other hand, can assist runners to avoid overuse issues. This could be due to the beneficial changes in muscles, ligaments, and bone density that come with strength training.

Strength training can help to enhance hip muscle strength (which aids in movement stability), which can help to prevent iliotibial bands syndrome, a frequent knee injury produced by the iliofemoral band (which extends from your calf to your knees) rubbing on the hip and knee bones. Ankle strength is a common trigger for Achilles tendon problems, thus strength training can help in improving it. 

3. Enhances the way you sprint 

When you run, almost 80% of the energy you use goes toward sustaining your body mass and driving you ahead. As a result, if a runner can minimize the sum that their center of mass shifts up and down while running (known as vertical oscillation), they may be more efficient.

We must consider Newton's laws of motion to comprehend this. Gravity accelerates our body weight towards the earth's core, which we counteract by exerting an equal and opposing force.

The longer it will take us to exert this power, the more our center of mass will shift downwards, requiring our foot to stay in contact with the surface for longer each step.

We may lessen this motion and "bounce" back more effortlessly each time the leg makes contact with the surface if our muscles and tendons are stronger.

Strength training also enhances torso and hip biomechanics, which should contribute to much more efficient running and greater running economy, according to some research.

As a result, numerous strength exercises, including squats, lunges, and step-ups, can assist runners to increase thoracic and lower-limb strength.

Starting out 

To begin, runners should complete at least two to three strength training sessions per week for at least six to fourteen weeks.

Many various types of strength works are likely to be beneficial, but the most beneficial for performance are heavy strength training (carrying a demanding bit of load) and plyometric exercises training (jumping, hopping, and skipping).

Any runner who wishes to start strength training should get advice from a specialist and start slowly, with the goal of consistency.

Plyometric training should begin with low-impact exercises like box jumps or skipping and gradually increasing the intensity.

Kneeling, lunge, and step-ups are examples of whole-body motions that can be used for strength training.

Exercises to improve specific muscles prone to overuse problems, such as the legs and hip muscles, are also recommended.

Resistance training has several health benefits in addition to enhancing running performance, with just 30-90 minutes per week being adequate to decrease the chance of early death from all causes.

Conclusion

One study found that people who get done running for at least 30 minutes a day, five days a week, lose more weight and body fat than those who don’t run. That may be the reason why many choose running since running benefits weight loss and helps shed weight in lesser time compared to other sources that help to lose weight.

Running is undoubtedly one of the simplest forms of exercise, but it can offer a lot of health benefits if done in the right way. By incorporating some of the exercises mentioned in this article, you can improve your running performance and enjoy better overall health. 

Do you run regularly? Let us know in the comments below how it has benefitted you.