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Improve Running PerformanceFollow a few of my running tips of course... ! Well, seriously, quite often I get questions of runners trying to improve their running performance. And often I can help them out. Look for example at a recent e-mail I received : "Hi Dominique, I run a mile three times a week. In the beginning I ran it faster every time. Lately I am stuck and can't seem to improve anymore. What can I do to improve my running ?" The runner in this e-mail makes a few mistakes. That's okay, he is learning. And I was able to help him out by pointing out a few of my running tips. Improve Running Tip #1 : Run Further to Run FasterThis runner runs a mile.Every workout. Never more. Leaving him completely out of breath. Not being able to do more. Imagine if he built up his mileage. To three miles per workout. Five miles per workout. Add in an even longer run getting to, say, ten miles. A mile would suddenly not be that far anymore. I bet he'd be doing that one little mile a lot faster. Improve Running Tip #2 : Vary SpeedThis runner only knows one speed. Top speed.There are incredible benefits in running at different speeds. At this speed you train the heart to transport more blood and oxygen with every heart beat and you train the running muscles to more effectively use the oxygen in the blood they get from the heart. Tempo running changes your lactic acid threshold, so that lactic acid builds up less rapidly in your running muscles (so it will take longer before your legs get really, really heavy). At this speed you improve the amount of oxygen your running muscles can consume. Short intervals of close to maximum speed improve your running economy, the amount of oxygen your body needs to run. Your running cadence and form are also important factors to improve your running economy. Covering all these different speeds in your training is necessary to keep on improving your running. Improve Running Tip #3 : PeriodizationThere is a time for each type of running training. When preparing for a race, you need to know the concept of periodization. This is cutting up your training in different building blocks. Starting with base building you then progress to faster workouts closer to the race. Finish with a good taper and you'll be optimally prepared for race day.Improve Running Tip #4 : Do more than running trainingMore than running training alone improves performance. Running training is, hopefully... :), only one aspect of your life. The runner in the e-mail runs three times per week.Does he do any cross-training ? Does he consider his diet and stay away from junk food ? Just a few aspects which certainly do have their impact on how fast you are and factors to look at when trying to improve running performance. These four simple running tips combined give you a good basis to start of from. So, keep in mind : I hope this helps you in becoming a faster runner who can constantly keep on improve running performance. Subscribe to the Best Running Tips Newsletter or to the Best Running Tips Blog. Go from Improve Running Page to Running Training Page Go from Improve Running Page to Best Running Tips Homepage Running Training Ask Your Running Training Questions | Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program | Running Cadence | Running Stretches | Running Strides | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Hill Running Tips and Workouts | Pose Running Technique |
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