How to Improve Your Run Times this Summer

When every runner starts, they struggle to reach their goals. Whether it is reaching a specific running distance or hitting a designated top speed, learning how to boost running performance can have tremendously beneficial effects for your exercising future. Those trying to push their physical limits should think about a few tips they can follow to improve their performance and see impressive long-term results.

Try to Always Warm-up

One of the best ways for you to improve your distance is to engage in a few warm-up exercises to run faster. Proper warm-ups can be invaluable before running because they can prevent all types of problems, like muscle tightness and side stitches. Always begin your run with a short walk or slow jog. This increases your body’s temperature and helps prepare your joints for more rigorous activity. You can even engage in a few dynamic stretches to get your muscles ready.

Alternate Running and Walking

One of the biggest mistakes that so many first-time runners make is merely trying to run all at once. Many beginning runners may have a hard time keeping a unified pace for the entirety of their run. This is not a problem, and individuals should not feel pressured to run or jog the entire distance. Instead, many fitness experts recommend individuals to do a running/walking combination instead. This helps runners keep up with their goals while reducing the strain on them from the start of the session.

Try Running Outside

One of the best ways to learn how to run longer is to take your runs outside. When you run on a treadmill most of the time, you may be discouraged from taking it as seriously because it is not as entertaining. When you run outside, you have the chance to enjoy the local scenery and weather when you run. The fresh air and new routes can be an excellent way for you to change up your perspective and feel motivated on your runs. 

Stopping and Stretching

It is not enough to warm up at the start of the run. If you feel as though you are going to be having a hard time in the middle of the run, it can be just as essential to take regular breaks. When you take frequent breaks while running, you have the chance to reassess your goals, take a breath and stretch your limbs to prevent injury and damage. Reducing vehicles of fatigue and tightness can significantly boost your energy for the remainder of your run.

Run with Others 

Another great way to keep up with your running schedule is to see if it matches up with any of your friends. Running with partners can be one of the best ways to keep you motivated. Not only do you enjoy the run more when you have someone you can hang out with, but you can also motivate yourself by measuring your progress with them. A little bit of friendly competition can be a significant boost if you feel as though you have not wanted to go out on your runs lately. 

Avoid Side Stitches

Though some people may think that it is impossible to enjoy a run without encountering a side stitch, the fact of the matter is that it can be easy to prevent them. You can avoid cutting your run short by applying pressure to the area with the stitch and change up your breathing patterns. Many professional runners say that these two strategies significantly help their progress. Try it out the next time you feel a stitch and see how it helps.

Add in Strength Training

You can improve your overall stamina on the run by merely adding strength training routines to your regular week. When you have days where you are not running, you can visit the weight room and focus on improving your muscle mass. Strength training is ideal because it helps your body efficiently manage the stress of running. Your muscles and joints will be more prepared for the run itself because they are already being built up by all the weight training that you will be doing. 

Start with Small Goals

It is always recommended to begin with smaller short-term goals to stay motivated. Not only will it allow you to build up your confidence in your running, but it can also help you plan for the future of your running career. Start with small distance goals and see how far you start to get after a little while of running. You may be surprised by the results.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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