Content

• Steps
• Method 1 of 3: Interval Workouts
• Method 2 of 3: Stretching
• Method 3 of 3: Strength Training
• Tips
• Warnings

Whether you are a beginner or an experienced runner, chances are you want to improve your endurance and speed performance. There are many ways to do this, but the most common are stretching, interval training, and strength training. With patience and hard work, you can break your running record in just a few months!

Steps

Method 1 of 3: Interval Workouts

1. 1 Start your workout. Warm up by walking or jogging slowly in place for five minutes. This will stimulate the muscles and help stretch your legs to get ready for your interval training. Interval training teaches the body to use oxygen more efficiently, improving both running speed and overall endurance.
2. 2 Run at a moderate pace for fifteen minutes. The pace should not be too intense, but it should lead to an increase in heart rate. Strive to give 70-80% of your fastest speed.
   • Do not overdo it. This part of the workout doesn't have to be exhausting. Better to try to speed up your heartbeat so that the body begins to absorb oxygen more efficiently.
3. 3 Start an interval training session. This is the part of the workout that is designed to help build endurance and build muscle. Run for one minute at maximum speed, working hard to raise your heart rate and tire your muscles. Then switch to a walk for two minutes, allowing the muscles to cool.
   • Give it your all during one minute of running. Interval training will not work well unless you completely exhaust your muscles. This is called "going into the anaerobic zone," or doing the exercise until you literally start to choke.
   • Try to time the time so that you can run for exactly one minute and rest for exactly two minutes. It will be helpful to use the timer app on your phone or purchase a stopwatch.
4. 4 Repeat the process four times. In total, the exercise should take 12 minutes. It seems like a little, but by the end of the twelfth minute you should be completely exhausted. Otherwise, you didn’t give your best while running.
   • Repetitions are important because they make the body absorb oxygen more efficiently. Over time, the body's ability to oxygenate the blood will increase. The higher the oxygen level in your blood, the harder and faster you can run!
5. 5 Cool down. Walk for another five minutes, keeping your pace fast enough to flex your muscles, but slow enough to normalize your heart rate. At this point, you should be strikingly exhausted for such a short workout. Otherwise, you should increase your heart rate during interval training.
6. 6 Stay on target. Try to do interval training at least once a week. However, under no circumstances should you do them more than two times in a ten-day period, or you may harm yourself. After a few weeks of interval training, complicate the process by reducing your rest time to one minute instead of two.
   • During your standard running workout, add five minutes to your usual time each week. This will slowly increase your workout time and gradually improve your performance. If five minutes is too much, start by adding one minute to your standard weekly workout.
7. 7 Track your progress. Track your time in your regular running workout and record it in a journal for physical proof of your progress. Another good way to track your progress is to run as long as possible at maximum speed, and then record the resulting distance and time. After a few weeks of interval training, you will be able to run faster and longer distances than before.
   • If you are training to run 5K, take a break from regular training every few weeks and run the full 5K. Keep a journal and record your running time. After a few weeks of interval training, you will begin to notice improvements.
   • There are many useful phone apps that can help you track distance and time. If you don't want to run around with your phone, buy a stopwatch to keep track of the time and measure the distance accurately.
   SPECIALIST'S ADVICE

   

   Tyler courville

   
   
   Professional runner Tyler Curville is a brand ambassador for Salomon Running. Participated in 10 ultra marathon and mountain races in the USA and Nepal. Won the Crystal Mountain Marathon in 2018.

   Tyler courville
   Professional runner

   Tyler Curville, ultra-marathon runner and mountain runner, adds: “Despite the fact that at the first stages, running is really difficult for every person, it is quite a feasible sport. You can track how far you ran a month ago, what your pace was, how it felt, and how many times you had to step into stride. If you mark these indicators, you can easily track your progress. "

Method 2 of 3: Stretching

1. 1 Stretch before running. It is very important to relax your muscles before starting to exercise. This prevents injury and reduces the risk of cramps while running.
   • Do some walking lunges. Take a large step forward with your right foot so that your left foot is far behind. Lower until your right thigh is parallel to the floor. Make sure your left knee is not touching the ground and your right knee is above your right ankle! Repeat the exercise with your left leg and do ten lunges on each leg.
2. 2 Do a few kicks. Grab onto a stable object, such as a chair. Stand on one leg and swing the other leg back and forth. Be sure to do your full range of motion. In other words, lift your leg forward to the most comfortable height, and then extend it behind your back as high as possible. Repeat the exercise with both legs.
   • Do not swing your legs randomly, otherwise you may be injured. Try to swing your legs using smooth, controlled movements.
3. 3 Stretch after running. Even if you get tired of running, it's important to stretch so that your muscles don't get cramped.
   • Stretch your quadriceps while standing. Stand with your feet together. Place your left leg behind your back and grab it with your left hand, pressing your hips tightly together. Press down on the foot with your hand, but be careful not to overdo it.
4. 4 Do two sets of standing calf stretches. Stand facing the wall and press your palms against it at chest level. Press the ball of your left foot against the wall with your left heel on the ground. Slowly lean against the wall, but try not to stretch your leg too much. Repeat with your right foot.

Method 3 of 3: Strength Training

1. 1 Go to the gym three times a week. If you don't spend time building muscle in the gym, you run the risk of running injury or plateaus. This means that you will not see any improvement over a long period of time, despite the fact that you train harder and harder.
2. 2 Do some dumbbell squats. Choose some relatively light dumbbells. Spread your feet shoulder-width apart and point your toes forward. Hold the dumbbells in your hands at your sides. Do the squat without bringing your knees behind your toes and pulling the back of your torso back. Do some reps.
3. 3 Make a plank. Lie on the floor or yoga mat. Place your hands directly under your shoulders. Straighten your back and neck, forming a straight line with your body. Hold this position for a minute and then rest.
   • Be sure to keep your back straight - don't let your hips go to the mat or you could injure your back.
4. 4 Perform a series of push-ups. Lie on the floor or yoga mat. Place your hands on the floor next to your armpits, palms down. Lift off the floor using only your hands and strike a plank position. With your arms fully extended, lower yourself down again until your ribcage is just above the mat. Return to plank position with your arms extended.
   • Keep your back straight to avoid injury.
   • If you find it difficult to do standard push-ups, change your technique. Instead of resting your feet on the ground, put your knees on the ground and tuck your feet.

Tips

• Listening to music while running may help you forget about fatigue.
• Be patient. Start to overdo it - injury will be inevitable. A patient runner may not see improvements for several weeks, but when he sees them, those improvements will not be gone.
• Take long strides. When running, always keep your back arched forward and breathe through your nose.

Warnings

• Always check with your doctor before starting a new exercise program.