Running is one of the most basic forms of exercise that a human being can engage in, and yet it is also one of the most effective! All you need are your own two feet, some space to run/a tread mill, and a pair of reliable sneakers to get started. If you have been running for a while though, you should think about stepping your running game up a bit with these five easy tips.

Run a Bit Faster

There are a lot of variables that must be considered here, such as how long your running sessions last, what is the nature of your usual runs (jogging, power walking, sprinting, etc.) and what your ultimate goals are, but the base rule remains the same; whatever your current running pace might be, you need to increase that speed by a tiny amount on your next run. As we are discussing amateur running for fitness purposes only, there doesn’t need to be a very specific methodology behind the speedwork, but if there is one, it can’t hurt either!

For most of us though, the main goal is to try and shorten the usual time we take to run from point A to Point B without changing the distance covered on previous runs. Once you manage to decrease the time noticeably, do not immediately try to break your new record, but let your body get used to it first before attempting any further speedwork.

Sprint Days

Whether you run, jog or power walk, keep two days of the week reserved only for sprinting sessions. Sprinting sessions are supposed to be short and intense, not unlike how weight training works. Also, just as weight training sessions and cardiovascular sessions should not be mixed in the same workout session, do not mix sprints and long runs in one session, or even the same day. That is a bad idea for more reasons than one, but especially for how common it is for even professional athletes to get injured by making that mistake.

Understand and Respond to Your Body

If you have joint pain when you run, especially in the lower back region, then you need to have answers to the following questions:

  • When and where does it hurt the most?
  • Do you find your back sore and painful in the morning?
  • Does your backpain keep you up at night?
  • Is a particular type of run or any other form of exercise aggravating the pain?
  • What does your orthopedic say about it?

People who find their backpain the most troublesome to deal with during the night, or right after waking up in the morning, should find a comfortable hybrid mattress that has responsive support and a pressure relieving design. Joint pain is often a result of sleeping on poor, unbalanced mattresses, and at the very least, it is responsible for aggravating such preexisting conditions. Getting a good night’s sleep can help your body be better prepared for an intense running session in the morning, but most of all, adaptive mattresses can minimize the intensity of joint pain, which can only aid you in achieving your running goals with better enthusiasm.

Unknown to many, there is a direct relationship between weight training and running speed, but you will still have to know how to go about it like a track & field athlete though. So, as a final tip, we would suggest giving resistance training regimens some thought as well, in case you have been avoiding them so far. No small number of amateurs falsely believe that they should not be lifting weights if they want to stay lean and fast!

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