Tips for Running and Keeping your Motivation
There's a bug about running that you catch. It could have the exhilaration of propelling your body through space, or the pounding on the ground that sends sensation up your bones all the way to the pleasure centers in your brain, or it could simply be the sheer satisfaction of having done something good for yourself . Whatever it is, running can be addictive. If you've done a lot of walking, but you've never run before, you might feel a bit intimidated to get out there and start running. Before you get started with running, get familiar with these running tips. Make things interesting. Doing the same workout, day after day, is not a lot of fun.
Sure, I enjoy running as much as the next person, but changing things up is good. Too much repetition is hard on the mind. Go faster and stronger. Throwing a little speed into your workouts can make you a better runner. If you have the same 5K time every time, it may be that you need some faster workouts. Run longer. If you ever want to do a longer race, such as a 20K, half marathon or marathon, you need to switch from medium speed to slow … in order to work on your endurance. Slowing your speed down (lowering intensity) allows you to run longer. And if you slowly lengthened the distance of your longest run, you can slowly build up endurance.
Pushing a baby in a jogging stroller give your more resistance and will help build up your endurance. Your body adapts. After a month or so of doing one type of workout, you body will adapt and you'll no longer be getting the same kind of benefits from that workout. You need to change things up every 3-4 weeks … and if you do, you'll most likely see continued improvements. Sometimes it is hard to stay motivated when you begin running or even working out for that matter. However, you need to understand that you will not see instant results after a day or two of running. It takes some time for your body to start to adapt to the stresses you are placing on your body. After a few weeks of running you will start to feel a difference in your ability to complete your runs.
One of the best things to do to stay motivated is to find a partner to run with. When you are having a bad day they can push you and help you get out and run. A partner holds you accountable for getting your run in. Another thing to consider is to try different types of runs. We have compiled a list of some great ideas to mix up your running regime.
Tips for Running and Keeping your Motivation
The long run. Basically, it's just extending how long you can run by a little. For marathons, a long run is usually considered 16 or more miles, but for people training for shooter races, shorter runs can still be considered long runs. To add long runs to your program, just schedule one workout a week where you try to add 10% to your longest run. Every 4 weeks, cut back on your long run to give your body a chance to rest – it can not continue to build endurance without a break. Hills. Once you've built up a little endurance, hills are a perfect way to add strength to your training. You're fighting gravity to lift your body weight with your legs, in a running motion. To do hill workouts, you could do hill repeats -run up a hill, then coast back down it, and repeat.
But I recommend finding a hilly course so that your hill workout has a little variety. Run strong up the hills and coast down them. If you've never done hill workouts before, take it easy in the beginning. Just run slow up the hills and slow down them, until you get used to it. Tempo run. This is a staple of many intermediate and advanced runner's training plans, and if you do not know this run yet, you should get to know it. Basically, it's a sustained run at a hard, controlled pace (usually for no more than 40 minutes). Beginners should start with a tempo run of about 5 minutes and work up to about 20. Always start and end a tempo run with 5-10 minutes of warm-up and then cool down. The tempo run improves your running pace and performance and makes your running more efficient. HIIT.
Short for High-Intensity Interval Training, HIIT is all the rage in many exercise circles because of studies showing that it's good for fat-burning and you can get a good workout in less time. Basically it's a series of near-maximum intensity sprints with less-intense recovery intervals (after a warm up of course) and usually lasts between 10-20 minutes (not counting warm up and cool down). HIIT, because of the intensity of the interviews, can be very tough. I recommend building up to it with medium-distance track intervals 200 to 800 meter repeats. Keep in mind that you can find many other running ideas that can help you mix it up. These are just a few of our favorites that we have found work well.