How to Run Faster – Sample Training Regimen
How to Run Faster – Sample Training Regimen
Many years of competitive athletics and exercise research has taught us how to run faster. We can now develop effective training regimens to increase running speeds to the maximum. The secret is to start slowly and then to gradually build up muscle endurance and running speed. This seems obvious enough and its advantages are also noteworthy. It is also advisable to practice common sense while running; your feet should be behind your body all the time because they have to propel you and you must warm up and loosen up your muscles before running.
So, how to run faster? Let us discuss a sample training regimen to answer this question. A good training regimen should be carried out five days a week and should be done with commitment. The key to success is starting it and then staying committed. Tiredness, work, procrastination, etc must not prevent you from being loyal to your routine. Initially, devote at least three months to building a conversational pace (a pace at which you can talk). This involves increasing you pace 10% a week for three weeks a month and taking every fourth week as an easy recovery week.
Once you have followed this regimen, you are now ready to enter the next phase. The build up phase requires you to make a schedule for all week days (which also includes rest days). On day 1, do warm up exercise for 10 minutes and then run briskly for 20 minutes and then cool down for 10 minutes. Day 2 is a rest day. On Day 3, do an easy 60 minute run. On Day 4, warm up for 10 minutes, then do 12 cycles of sprint for 40 seconds, jog for 20 seconds and lastly take a 10 minute cool down. The next day that is Day 5 is again a rest day. Day 6 will be dedicated to a long run which will require you to run at conversational pace for 40-90 minutes. The last day, that is, Day 7 is again a rest day.
Do not forget to take plenty of fluids and the right diet with your exercise regimen. High protein diet is good for the muscles but it is better to obtain it from less fatty sources. The fluid intake should consist primarily of water, although sports drinks or better still, fruit juices are a good alternative because you should also maintain the level of salts in your body lost through sweat.
For more information, check out 10k running training [http://runtofinish.com/10k-training-runners/], and Run to Finish.
Many years of competitive athletics and exercise research has taught us how to run faster. We can now develop effective training regimens to increase running speeds to the maximum. The secret is to start slowly and then to gradually build up muscle endurance and running speed. This seems obvious enough and its advantages are also noteworthy. It is also advisable to practice common sense while running; your feet should be behind your body all the time because they have to propel you and you must warm up and loosen up your muscles before running.
So, how to run faster? Let us discuss a sample training regimen to answer this question. A good training regimen should be carried out five days a week and should be done with commitment. The key to success is starting it and then staying committed. Tiredness, work, procrastination, etc must not prevent you from being loyal to your routine. Initially, devote at least three months to building a conversational pace (a pace at which you can talk). This involves increasing you pace 10% a week for three weeks a month and taking every fourth week as an easy recovery week.
Once you have followed this regimen, you are now ready to enter the next phase. The build up phase requires you to make a schedule for all week days (which also includes rest days). On day 1, do warm up exercise for 10 minutes and then run briskly for 20 minutes and then cool down for 10 minutes. Day 2 is a rest day. On Day 3, do an easy 60 minute run. On Day 4, warm up for 10 minutes, then do 12 cycles of sprint for 40 seconds, jog for 20 seconds and lastly take a 10 minute cool down. The next day that is Day 5 is again a rest day. Day 6 will be dedicated to a long run which will require you to run at conversational pace for 40-90 minutes. The last day, that is, Day 7 is again a rest day.
Do not forget to take plenty of fluids and the right diet with your exercise regimen. High protein diet is good for the muscles but it is better to obtain it from less fatty sources. The fluid intake should consist primarily of water, although sports drinks or better still, fruit juices are a good alternative because you should also maintain the level of salts in your body lost through sweat.
For more information, check out 10k running training [http://runtofinish.com/10k-training-runners/], and Run to Finish.
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