We all know that running is an important skill that everyone has. This is a great way to lose weight and help keep your heart healthy. This is also useful in emergencies: you never know when you may need to escape a dangerous situation. But the disadvantage of running is that it is difficult to persist! There will be days when you feel so exhausted that your body just wants to stop and fall to the floor. This article will help you improve your overall running skills. Of course, if you’re already a good runner, we’ll tell you how to run faster!
Before Running
Stay healthy. Get as much calcium and vitamins as possible from food. You have to stay healthy and run in good shape. Keep some moderation on junk food; stick to skim milk or 2% milk; drink plenty of water; and eat more fruits and vegetables. A healthy and balanced diet will keep you fit and slim.
Do cross training. As with running, try choosing other ways to stay lean, such as walking, swimming, and biking. As you practice, you’ll get stronger and build endurance.
- Play sports like football, volleyball, and basketball. Any aerobic training will help your health.
Warm-up When you do any form of exercise or running, always remember to warm up. This tells your brain that you are about to start some exercises and stretch your muscles so that they are at their peak efficiency. A good warm-up starts with stretching, and stretching your legs before running is most effective.
When You Are Running
Breathe properly: Inhale as deeply as possible through your nose and exhale smoothly through your mouth.
- Use your breath to pace yourself. For example: two short inhales and two short exhales. Try not to stop relaxing while adjusting.
Stay hydrated. Your body needs water to survive, so you need to drink eight glasses of water a day. Before you run, drink at least a glass of water. If you have a water bottle, fill it up and take it with you to rehydrate during your run.
Don’t just sprint to the point. When you first start running, just jog. Find a pace speed and pattern that works for you until you reach your target heart rate. Once you achieve that, you can easily run 400 meters without feeling tired. When you finally get tired, slow down and start jogging until your body feels better. Pump yourself up with a refreshing drink and don’t stop until you reach your goal. Once you start to feel less tired at this pace, increase the speed a little more. Don’t do it overnight.
Stick to it. When you feel tired, don’t let it stop you. But when you feel exhausted, immediately slow down to walking speed. If you feel pain, you should know you’ve overdone it.
- Focus on improving your endurance and it will help you go further.
Find the Motivation
Run to music. Now you want to dance, right? This is the magic of musical rhythms, so use them. Find the rhythm and melody that give you the ability, copy it to your iPhone, plug in your headphones, and start running!
- Listening to stable street music will make your running rhythm steady.
- Imagine you are in a movie and have to run to save the world; adjust your music to suit the situation and you feel great, how much fun you will have!
Stay focused and positive. Tell yourself that you can accomplish it.
- Think about your ultimate goal and the people you will be proud of when you accomplish it.
- Break down your running tasks. If you are running a 10K, split it into two 5Ks. Once you finish the first part, you’ll think “I just have to do this again!”
- Remember those successful runs and the good feeling completing them gave you.
- Count down, not count up. In this way, when you look at the distance, you won’t think that you only ran one kilometer, but that you can now run one kilometer less!
Bring a friend to run with you. Companionship is a great motivator. You can motivate each other and compare results after each run.
After Running
Relax for a moment. When you’re nearing the end of your run, take at least 10-15 minutes to slow down and gradually slow down to walking. When your jogging portion is over, do some relaxing stretches. This will help your body feel less tired.
Take a break. Don’t run every day, it will drain your energy, both physically and mentally. Take a day to rest or do your ab workout.
Tips
- If you’re running a long distance, don’t run too fast at first. It’s best to keep a steady speed at first, and then slowly speed up when you feel comfortable.
- You’ll feel better if you go to the restroom before your run.
- Every week or two, you can speed up a little bit.
- Don’t put too much pressure on yourself. Running should be fun!
- Don’t overdo it. If your body feels uncomfortable, it’s time to stop.
- Join a club and find a professional coach to guide you.
- Find a route you are familiar with and practice so that you have a clear idea of how much you have covered and how much you have left.