Content

• Steps
• Advice
• Warning

Whether you are new to running or experienced, you want to improve your speed and endurance. There are many ways to do this, some of the most common include stretching, interval training and strength training. With perseverance and hard work, you'll be able to break your running record in just a few months!

Steps

Method 1 of 3: Practice interval

1. 

   Starting up. Warm up by walking or running slowly for about 5 minutes. This step will awaken the muscles, stretching the leg muscles to prepare for the interval training. Interval training will help your body learn to use oxygen more efficiently, which in turn improves both your speed and endurance.

2. 

   
   
   Run at a moderate pace for about 15 minutes. You don't have to run too fast, but you need to get your heart rate increased. Run at around 70-80% of your maximum speed.
   • Don't overdo it. You should not exhaust yourself during this period. Instead, try to get your heart rate up so that your body begins to absorb oxygen more efficiently.

3. 

   
   
   Start practicing with intervals. This phase of exercise will help improve endurance and build muscle. Run at full speed for 1 minute, try to increase your heart rate and squeeze the muscles, then walk for 2 minutes to cool down.
   • Do your best in a minute of running fast. Interval training won't work if you don't completely exhaust your muscles. This mechanism is called "entering an anaerobic zone," which means training to the point where you actually feel breathless.
   • Make sure you run for exactly 1 minute or rest for exactly 2 minutes. You can use the stopwatch on your phone or buy a stopwatch.

4. 

   
   
   Repeat the training process over 4 times. In total you will train in about 12 minutes. Although this practice time is not long, but after 12 minutes of training you will be really exhausted. If not then maybe you haven't tried your best in 1 minute of fast running.
   • Repetition is important because the body will be forced to absorb oxygen more efficiently. Over time, this increases the maximum amount of oxygen present in the blood. The more oxygen you have, the longer and faster you will run.

5. 

   Cool the body. Walk for another 5 minutes at a pace fast enough to train muscles, but slow enough to lower your heart rate. At this point, you will feel exhausted after a short workout, otherwise make your heart rate increase even more during interval training.

6. 

   Attempts to practice. Try to do interval training at least once a week. However, don't do it more than twice in about 10 days or you could damage your body. After a few weeks of intermittent training, work out to a more difficult level by shortening the rest during exercise to one minute instead of two.
   • When doing regular running, run for 5 minutes a week. Gradually you will run more and make more progress. If running for 5 minutes is a bit too much, start running for 1 more minute each week.

7. 

   Evaluate your progress. Time your daily running and record your run times in a log so you can see your progress. You can also run as fast as possible for the longest period of time possible and record distance and run times. After practicing for a few weeks, you will be able to run longer distances at a faster rate than before.
   • If you practice running for a competition, such as a 5,000 meter run, run a full 5,000 meters every few times a week instead of running as usual and record your running time. You should begin to see significant improvement after a few weeks of intermittent training.
   • There are many useful applications for the phone that help you track your distance and run time. If you don't want to carry your phone with you for a run, you can buy a stopwatch to stop it yourself and run on the track to measure your exact distance.

   

   Tyler Courville

   Terrain runner Tyler Courville is the brand ambassador for Salomon Running. He has run in 10 terrain and mountaineering tournaments across the US and Nepal, and won the 2018 Crystal Mountain Marathon.

   

   Tyler Courville
   Off-road athletes

   Super marathon runner and terrain runner, said Tyler Courville: Although jogging is really difficult for everyone at first, it is a very tangible sport. You can keep track of how far you have been running a month ago, how fast you are, how it feels and how many times you have to walk. If you pay a little attention, you will easily see your own progress.

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Method 2 of 3: Stretching

1. 

   Do stretches before starting to run. This step is very important as it will help you avoid injuries and cramps while running.
   • Do leg exercises. Step right foot forward, left leg stretched back. Lower your body until your right thigh is parallel to the floor. Be careful not to touch the left knee to the floor and keep the right knee above the right ankle! Repeat with your left leg and do this 10 times with each leg.

2. 

   Do leg kick exercises. Cling to a sturdy object, such as a chair. Stand on one leg and kick the other leg forward and back. You should pay attention to maximum leg movement; that is, kicking the left leg forward and back as high as possible. Repeat with both legs.
   • Do not kick your legs around to avoid injury. Smooth and controlled leg movement.

3. 

   Stretch after running. Even though you will feel exhausted after a run, don't skip the stretching step so that your muscles won't contract.
   • Practice thigh stretching first. Stand with your legs closed, left leg bent back, left hand grabbed left leg, thighs closed. Use your hands to press your feet toward your buttocks, being careful not to stretch your legs excessively.

4. 

   Do two sets of standing legs stretching leg muscles. Standing in front of the wall, hands against the wall at chest height. Place the left foot on the wall, the heel touches the floor. Lean slowly toward the wall, being careful not to stretch your feet excessively. Repeat with the right leg. advertisement

Method 3 of 3: Strength training

1. 

   Go to the gym 3 times a week. If you don't spend time building muscle in the gym, you could end up with running injuries or a "low threshold," meaning you won't improve for a long time even if you try harder. and more.

2. 

   Do squats with weights. Choose a weight with a moderate weight. Stand with feet shoulder width apart, with feet forward. Hand holding dumbbells down the body. Lower yourself into a squatting position, keep your knees on your toes, and push your butt back. Repeat this movement a few times.

3. 

   Practice plank. Lie on your stomach on the floor or yoga mat. Hands on shoulder blades, arms shoulder width apart; back, neck and body form a straight line. Hold this position for about a minute and rest.
   • Be sure to keep your back straight - don't let your hips fall to the mat or you could injure your back.

4. 

   Do push ups. Lie on your stomach on the floor or yoga mat. Place your hands on the floor next to your armpits, palms up. Use the force in your hand to push your body up on the floor, into a plank. After straightening your arms, lower your body until your chest is almost touching the carpet. Straighten hands back to plank position.
   • Remember to always keep your back straight to avoid injury.
   • If the standard push ups are too difficult, you might want to change the technique a bit. Instead of supporting your toes, keep your knees on the floor and prop your feet back.
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Advice

• Listening to music while running can also help you forget about fatigue.
• Be patient. Don't exercise too hard to avoid injury. People who practice will not see improvement within a few weeks, but when they do, they progress very steadily.
• Take a long run. When running, remember to always lean forward, inhale and breathe through your nose.

Warning

• Consult with your doctor before starting a new exercise regimen.