Best Running Tips Newsletter, Issue #034
-- How to Improve Your Running
February 13, 2012
It's been a month already since I last sent out a newsletter. In
January many new people came to visit best-running-tips.com. Must have
been plenty of New Year's resolutions happening, because the place was
In this issue I'd like to talk to you about improving your running
performance, but first of all, if you are new to running,
about how to start
Oh, and we talk a little about the Gymboss contest that was held on the
Best Running Tips Facebook page.
How to Start
So, how do you start running?
First of all, it's perfectly okay to ask that question!
It's not all that obvious and many beginning runners make mistakes,
that make the running experience a lot harder for them.
The key to
success is to start off easily; run slowly, "jogging" as they call it,
although runners prefer to call it "easy running"!
Take walking breaks
in between if you have to. My website has got a series of beginner
running programs, that are all based on alternating running and walking.
It's a great way to start, especially when you are not used to exercise.
Build it up
slowly. E.g. one day you might do 4 x 3 minutes of running
with 3 minute walking breaks. Next time you might do 4 x 4 minutes of
running. Then maybe 3 x 5 minutes, etc.
Slowly increase the time you spend running and decrease the time spent
Before you know it, you'll be running 20-30 minutes non-stop.
A few useful articles that should help you are:
to Start Running
Most Important Beginner Running Tips
Running Programs - Run/Walk Programs on Best-Running-Tips.com
Improve Your Running
A bit further advanced? Possibly able to run 30-40 minutes non-stop?
You may have already done a race. Maybe a 5k or 10k. You were happy to
get to the finish line, but now you want a little more: achieve sub-20,
sub-25 or sub-30 maybe for your 5k. Or sub-40, sub-50 or sub-60 or so
for your 10k.
Then the next step is to improve your running.
I saw somebody write something very true about running recently on a
training is very simple.
workouts you run far.
workouts you run fast.
just need to know when to do the fast bits and when the far bits."
Hmm, true, but not so useful yet.
If I'd be able to add two lines of running advice to this story,
far is by far more important than running fast
When you are aiming for long-distance running
success you do need to run long distance in training. Simple as
2) Add some faster workouts to a solid base of "easy running"
Easy runs and long runs are the cornerstone of
your running. You can do speedwork, but don't do too much of it. Before
you do speedwork, first add tempo running, it's underestimated how
strong tempo running makes you.
Now, this is of course, still very short.
In need of more explanations. Then I'd invite you to take a good look
at a few of the pages on my site,
which should help you understand this in more detail:
to Improve Running Performance - 5 Quick Tips
Training Section - Mix of Articles about Different Running Workouts,
Techniques and Programs
Contest - A Worthy Winner
In January, we did another Gymboss contest on
the Facebook page with the question: what is your 2012 fitness goal?
winner was Gordon, whose goal it is to participate in the running of
over 14,000 miles - the distance between the US and Afghanisation in
support of his son's Marine Corps Unit.
I am assuming Gordon will do this as part of a group effort. I think it
was a great answer and a great goal, so a worthy winner.
Gordon, contact me via the site's contact form so I can get you your
what a Gymboss is?
out the Gymboss review page:
And if you haven't done so already, become a fan of Best
Running Tips on Facebook, so you have got another way to stay
up-to-date with what is happening on the best-running-tips.com
to you soon.
In the meantime, come visit my site often and happy running!
Best Running Tips
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