Training Advice for Runners

Running is a basic instinct that humans have and it comes naturally. Running is also very beneficial for the human health. But for most people, several minutes of a good run can leave them groaning and panting. Here are some some effective tips that are designed to increase endurance and stamina while using good technique and form. This will also help to prevent injury as well as increase muscle strength and tone.

running a race

Strength training

Running will increase core strength and build leg muscles, but for increasing the distance one is able to run, and for long-distance running or racing, working on over-all body strength is necessary. A runner needs to have stronger core and legs to last over a long distance. This is why including strength training for runners in a training program is a must.

Strong muscles ensure increased power, and power results in stamina and speed. These are what win races and make running much more enjoyable. They are what makes a good runner.

Trail running

There are a couple of advantages to running on trails. One, it means taking advantage of different types of and changing surfaces. Every surface has its own challenges, so it causes reacting to those challenges through foot strike, and adapting the stride and step frequency. Running on new surfaces and unfamiliar terrain now and then should be part of a runner’s regimen.

The second advantage is that it alleviates boredom while running. When a runner isn’t on the same path or circuit every time they run, it makes the run much more interesting. The downside is that since it is unfamiliar, one should be very observant to prevent possible injury due to unevenness in the path.

Recovery time

It’s very important for runners to plan for enough time to rest. Continuing to run daily without time for the muscles to recover is a good way to invite injury. RP Sports compression boots are one of the best ways to shorten the time it takes for muscles to recover between runs.

Acceleration and deceleration training

One of the most effective ways to break up the monotony of running is by working some short sprints into the training. It is never possible to gain performance by always running at the same speed. So during the acceleration, slowly yet steadily increase the speed from the recovery pace to the sprint, over the distance of 250 to 350 feet. When time to slow down, start the deceleration process with a sprint, and then slow it down to a jog.

Weekly long runs

running for exercise

Enjoy a long run at least once a week. To build stamina and endurance, a runner must include a long run on a weekly basis, irrespective of their ability. This is considered to be of the best methods to build endurance, while making the body to burn more fuel. Try to increase only gradually the distance one is capable of going.

Box jumps

While running, the body performs more like a spring. Every time feet hit the ground, some muscles and tendons stretch like rubber bands in order to absorb the energy on impact. The energy is then released back into the ground while these return to the normal length. By incorporating box jumps as part of a regular routine, the runner’s legs can capture and reuse this energy more efficiently.

Hill sprints

Running needs strength. Therefore, it is always better to do hill sprints after every long distance run. This will convert the regular run into a strength and cardio workout so that one can run with a more powerful stride.

Proper diet

Often people fail to understand the importance of following the right diet and the role it plays in improving endurance and running stamina. But it is imperative to fuel the body so that it can work in the best possible way. Adding good carbs and lean protein in the regular diet will provide the energy needed to run.