Run Faster & Stronger:
Secrets of Pro Runners
Running is one of the most efficient way to
burn calories and it provides a challenge to the
runner while transporting him to a variety of
landscapes and scenery. Many runners motivate
themselves by running through scenic routes,
amazing nature trails, and rugged landscapes.
People iron out the kinks in their physique
while gaining the sharp, yet calm, mindset of
runners. Running has persisted as a weekend
activity and a formal sport all these centuries
because it simply works and it's easy to do by
oneself without the need of company.
If you are interested in taking up running as a sport, or even just a way to burn calories and lose weight, you’ve come to the right place. Here are some important guidelines and performance reminders regarding this sport:
1. You would need to make some necessary preparations before running to ensure that you will be able to run safely and successfully.It's not just about preparation before a marathon – it's about preparation during base run, progressive runs, etc. The culmination of all your preparations will be race day itself, which is part of the timeframe of your training schedule.
2. It is incorrect to force yourself through consecutive days of hard runs and it is definitely counter-productive if you are not able to balance your training schedule and your training style. For fast progression, easy days need to be combined with hard days to condition your body. An easy day is usually comprised of a moderate pace and a shorter target distance. A hard day is characterized by stylized running (e.g. high intensity interval training, fartleks, etc.), and a longer target distance. Read up on the different running styles, and be sure to incorporate them to your personal routine.
Now, the ideal ratio for hard runs and easy runs is 1:1. So, if you had 3 hard runs this week, you should have 3 easy runs the rest of the week. This is just a sample schedule. You can also do 2 hard runs, 2 easy runs, and several rest days (especially during the tapering period).
3. Taper your training a week or two before race day. It is pointless to run a marathon if you’ve just completed 50 miles or more the previous week. You will be too tired and fatigued to complete the race properly. Tapering your training will give your body the necessary time to recuperate from the physical stress of running. Yes, long distance running is physiologically stressful. That’s why you should focus on recovering, as much as running. A runner who doesn’t care about recovery and rest days is 100% more likely to twist an ankle or suffer from severe shin splints than a runner who pays attention to his body and also gives it enough time to rest and heal.
4. Any goals that you set for yourself should be realistic and based on your current physical fitness level and the amount of time you can invest in running.