How to become a better runner? How to become stronger and increase the distance? Any tips?
💖I have 9 BEGINNER tips for you:
1. Make yourself a weekly workout plan (organize your easy runs, interval trainings or speed trainings and a weekly long run), I recommend checking out Sage Canaday’s training plans if you do not have a coach: http://www.sagerunning.com/training-plans/. His plans range from 5k to an Ultra Marathon! Definitely start out with the shorter ones!
2. Create a specific goal for training, maybe set up a race (5k or 10k). These goals will motivate you and you will feel really good when you accomplish them!
3. Make sure you have 1 long run (no more!) every week, set your speed and distance according to your own level.
4. Make some short and fast sprints (only if you’re feeling like it) at the end of your easy runs (for example a 4x100m sprint is a good start, each sprint is approximately 20-30 seconds, after each sprint jog for 45-90 seconds, and then repeat it up to 4 times).
5. Become comfortable in that uncomfortable zone where you feel uncomfortable and maybe a bit of pain (if you feel injured, do NOT run, and finish immediately! Exercising through injuries will lengthen your recovery time and pain!) (For example: progression runs where start running slower and then go faster every 1 km for).
6. Incorporate some hard intervals into your training plan (they are the key for building speed!) Adjust the intensity and pace according to your own level.
7. Incorporate tempo runs into your workout plan! (That uncomfortably comfortable pace for an extended period of time without stopping), this means that you can still catch a few words if you really need it, but you still feel intense and that you have to push yourself! Pace again, according to your own level.
8. Add a little bit of strength routine into your weekly routine (the best ones are the ones that include body-weight exercises). I do my strength routine 3-4 times a week and for core/abs, I do a daily 10-15 min routine.
9. After all this, give yourself a day off for one day of the week! It does not mean that you stay in bed or on the couch for the day, just because you’re not running, that does not mean that you can slack off. You can still move and do a very light walk or a short workout (10-20 min) but the purpose of this day is that your legs can recover from all the running, and also that the mind can recover. If your body feels like it needs to stay in bed, GO AHEAD, just listen to your body!
That’s it for now! Good luck! 💖
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