Tips for Runners … Runners are a stubborn bunch. They train hard to become faster while trying to avoid injury or push through an injury. Not always a smart thing to do. But you can run faster and healthier using these tips.
First, you need to work on your strength
Yes, really. It doesn’t matter how often you run, without doing something to maintain strength you can more easily succumb to injury. Incorporating strength training for some key muscle groups a few days a week will be a big help. Instead of using machines, find strength training that is more functional, meaning lifting with your feet on the ground. That will improve your functional strength and also your motor control.
You will also need to work on core control. The core muscles are the abdominals, back muscles and even glutes. In truth, the core is really the base of all movement. Don’t believe it? Ask anyone who has had any type of abdominal surgery what happens when they reach, sit up or move a leg. Pain from the muscles affected by the surgery! Running encompasses intricate movements all over your body that start with your core.
Another important part of running is the amount of oxygen one uses when exercising. It’s called VO2max or the maximum amount of oxygen your body can use when exercising. Basically, studies have proven that it’s not the length of your workout, but the intensity that improves your VO2max. So instead of longer, less intense workouts every day, doing two or three shorter, but more intense workouts a week will help more.
Rest is very important as well. Your body needs time to repair itself after workouts. If you don’t rest you’ll injure yourself. So refraining from exercise between intense workout days is important for your health, and will also mean when you do run, you’ll run faster.