You want to run further, better and faster? There are some tricks that will make you go further and faster. I'll give you tips that won't make jogging boring.
I love running. I started jogging 4 years ago. In the beginning it was often a torture. But if you persevere you will be rewarded. If you are a beginner, you are right here "Start running with training plan"
If you regularly manage more than 5 kilometers at a time and want to run further or faster, then this post is for you :)
If you run for a long time, you can sometimes get bored. Always the same route, the same runners you meet and the same performance at the same time. Is there anything left? Yes, but so much! You just need to bring a little variety into your running routine.
Competitions provide a great change of pace. When I take part in a run, I'm always up to 3 minutes faster than I was when I was training at my best. That's because you adapt to the speed of the other participants and let yourself travel along. This automatically makes you run faster. To run through the finish line and then to be cheered on - that's a really great feeling. :)
But who can attend every one? That goes quite into the money. But if you want to run faster, you should definitely try this trick. Our running tips are also a great change of pace. If you want to run faster, you just need to pimp your training a little.
Run farther and faster with these 5 tips:
Things are looking up
You jog regularly, can already run relatively fast and still get out of breath when you climb 2 flights of stairs? That's no wonder and no shame. Even when running fast, the strain on muscles and cardiovascular system is lower than when climbing stairs.
But this is also a great training effect. You burn 1 calorie per step. Our tip: After running, try not to go out in a straight line, but sprint up and down a few more floors.
Taking the stairs normally was yesterday. Those who run upstairs learn to walk faster and get the circulation going.
What does it bring? Improved stamina and a crack butt :)
Sometimes fast, sometimes slow
You already know the next faster running tip, don't you? Bingo! Interval training is the miracle cure when it comes to increasing your running speed.
Here, individual load phases and breaks are defined. There are different methods of interval training. I prefer to work with the heartbeat method. Run fast for 400 meters and then walk until your pulse falls below 120. Then you run fast again. You repeat the whole thing 6 times. With interval training you improve your concentration and your running technique.
Up the leg
A little elaborate but very effective are these two exercises. Incorporate running skippings (knee up) and heels (heel to butt) into your normal running workout. Repeat these two exercises 3 times to run faster. For 30 meters you do these exercises alternately. There is always a short walking break in between.
30 meters sounds little, but you hardly move forward, you only take very small steps.
Run faster thanks to water
Aqua jogging may look a little strange, but it's fun. The physical density of the cool wet is 800x higher than that of air. Our entire body has to fight against this resistance. Everything is demanded from our muscles. If you regularly go aqua-jogging, you can increase your speed and endurance while running.
1x return
Have you ever heard of retro running? No, it has nothing to do with retro, but simply means running backwards. You should definitely include this in your training plan. All the sitting we do in our daily lives shortens our pelvic muscles. You can counteract this by running backwards. This running style is also good for your knees. It takes a lot of pressure off them.
Many professional runners always rely on small intervals of reverse running in their training. This way you can train the most important counterparts of the usual running muscles.
What's the benefit? You learn to run faster and your leg muscles get stronger overall. A study has shown that backward running 20% is said to burn more calories. The cardiovascular system is also said to be strengthened by this style of running.
Over hill and over dale
Far away from the hustle and bustle of the big city, cars, exhaust fumes and many other disturbing factors, it is best to run. You can also learn to run faster by choosing completely different routes. Over roots, past bushes, under fallen trees - trail running is a great trend for all running fans.
Running in nature has a calming effect. By the way, the soft ground is also much better for our joints. Trail running requires your concentration, balance and endurance.
When you run cross-country, you take shorter steps and land on your front foot rather than your heel. Later, when you do the same on asphalt, you learn to run faster.
7 things you should stick to on every run:
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Look ahead
Align yourself in the direction of movement. This applies not only to the body: think forward.
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Bend knee slightly
When stepping, you must have your knees slightly bent. This way you can absorb the impact and run faster.
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Do not forget arms
Swing the arms even when walking faster always lcoker and parallel past the body
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Variety is king
Give your body variety. Run on different routes, distances and surfaces. Sometimes uphill or downhill and cross-country in between. And also in different weather conditions. -
Note feet
Focus on lifting your feet off the ground, not putting them down.
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Stay loose
The faster and longer you run, the looser you have to be. You have to find a middle ground between looseness and body tension.
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Breathe regularly
Match your breath to the intensity. Don't force a rhythm on yourself, even when running faster. Trust your body, it knows when it needs oxygen.
Give your body variety. Run on different routes, distances and surfaces. Sometimes uphill or downhill and cross-country in between. And also in different weather conditions.My conclusion:
Running is great. And variety is even better. But you can't learn to run faster overnight. You have to increase your speed slowly.
Do you have any more tips for running faster?
I look forward to your tips. I would like to eventually become even faster :)
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