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POUND THE PAVEMENT
- 30 Jul - 05 Aug, 2022
While running itself is a gloriously simple workout, there is more to it than just putting one foot in front of the other – especially when you start lacing up for longer or more frequent runs. After all, for an activity that's simple in theory, there's a lot that goes into getting better at running (and, just as important, enjoying it). On the mental front, it's important to know how to stay motivated, stave off boredom, and push through tough runs. And physically, proper form and training methods that work for you can make a huge difference.
If you've hit a plateau in your road game, consider trying a few of the training tips below.
Take time to walk during long runs
Walking during runs will make you a better runner. This helps reset your body mentally and physically, and prevents slower mile times toward the end of your runs and especially your races.
Leave your gear where you can see it
If you are going for a run after work, make sure to put your running shoes, clothes, and GPS running watch in the front seat of your car. That way, you can have your gear right there ready to go.
Incorporate strength training
Building speed is all in building muscle. Start squatting, lunging, and deadlifting heavy loads and you’ll be able to cut your race time significantly. You will also find you’re not only running faster, but because of the strength you built in your legs, you will be running better and injury-free.
Get fitted for the right shoes
Get a pair of properly fitted shoes. It will make a world of a difference in not only your stride, but in your recovery as well. To this day, it's the first piece of advice we give to new runners.
Change up your running route
One of the most awesome tips you’d incorporate in your running is constantly changing your route. Not only is it adventurous, but you’d forever allow yourself to be challenged with the unknown, which will keep you motivated to want more. Choose routes with different elevations and surfaces or terrain changes.
Find an app that helps keep you going
World-class runners coach you through runs of all types – listening to their motivating words, you forget you’re running. There are guided runs for everyone, from the 60-minute long runs to the 'I don’t wanna run' runs.
Try working on negative splits, where you finish the second half of your run faster than the first half
Focusing on negative splits – that is, starting your runs off approximately 20 to 30 seconds slower than your ideal mile time – will allow you to complete longer distances at a more comfortable pace. Take our advice on this one: You can't conquer your first mile at full speed and still feel good 45 minutes into your run.
Find a running buddy
Your commitment to running with others will make training more physically and emotionally rewarding. When you don’t feel like lacing up your shoes, there is always someone encouraging you to hit the pavement or trails. When you get too comfortable, your accountability partner is always there to push the pace.
Fuel your training with healthy carbs
The biggest tip that’s going to make a huge difference in your performance is learning to eat more food and more carbohydrates. After you begin eating them you will notice a huge energy spike that will give you an extra oomph when racing.
Run at your own pace
If you approach every run like a race i.e. feeling like you have to run quickly, and getting discouraged whenever someone passes you on the running trail, you’re not alone. Now you should make sure to run at your own pace, whatever it is in that moment. It will help you focus more on running for fun, instead of running in a way you thought you had to.
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