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The big issue with running is that many of us think that more mileage is the answer to being able to run faster.
This is not always the case.
Sure, when you are just starting off, getting more mileage into your legs is a great way to improve.
You want to build up a strong, strong base.
After all, long distance running is stressing the aerobic / cardio-vascular system more than anything else, so you will want to make sure you are doing appropriate mileage.
But when you are already doing high mileage, say you are running 5-6 days per week, and you can't get improvement, then you have to wonder whether adding more miles is necessarily going to work.
Chances are that you are overdoing it. This can leave your muscles sore and prone to injuries. In addition to that it is likely that your quality workouts are suffering. Running is best done with a hard/easy approach.
Do good hard workouts like tempo runs and intervals and alternate them with easy/recovery days. When you get to a point where your intervals aren't strong anymore and your tempos are getting too difficult to do, it is a sign that your "easy" days are not easy enough.
In that case it may be best to decrease your mileage! Strange but true. It could well be best that you run 3-4 times a week only and make sure you get adequate rest the day after your hard runs. Instead of running, you may need to consider other activities like swimming or bike riding.
Running Tips to Get Faster #4: Hill Training
Hill training is a great way to increase your speed as well as your physical strength.
Make sure you get warmed up properly so that your muscles are ready for this type of workout before starting.
Generally, you run up the hill at a high intensity and then jog downhill.
The effort you exert in running uphill will work wonders for you when you start running on flat ground.
You will instantly see how your speed and strength are increasing at the same time.
Running Tips to Get Faster #5: Holistic View
Take the holistic view... body and mind...
Aside from the technical aspects of your running, let's take a look at the whole picture. Obviously, if you are overweight, you will have a hard time running faster. The extra weight you are carrying with you will make the body feel heavy and will slow down your running speed.
Therefore, it is best that you partake in a healthy diet that will help you achieve your appropriate weight.
In addition, consider the sources of stress in your life. Do you get enough sleep? Can you make changes there? Do you often lack energy? Do you maybe need to start taking a multivitamin like Kiwi Klenz to make sure your body completely absorps all the nutrients it gets from your food?
A healthy liver and a well-functioning body will improve how you feel. Without a doubt, this has a big influence on the quality of training you can put in and has a big influence on your racing times.
Running Tips to Get Faster #6: Core Training
Another secret of a fast runner lies in his or her core.
Core muscles should be strengthened with different exercises like Yoga, Pilates and abdominal exercises a few times a week.
There are now studies available that show the benefits of core training.
One recent study tested runners' improvements over a 8- or 12-week cycle.
One group did not do core exercises, the other group did.
The 5k time improvement was around 20-40 seconds better for the people doing core exercises.
That is huge on such a short distance. Imagine the impact this has on longer races like the marathon!
A good source for core training exercises is the Pilates eBook.
These are just some of the running tips that you may be able to use on your quest to get faster.
You have got the motivation and the mindset already.
Else you would not be here.
Now is the moment to add some smart, quality, running to the mix, take a holistic view to your running and start doing core exercises.
Before you know it you will run faster than ever before.
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