Are you a long corridor, which increases your heart stamina for the marathon? Or maybe you are new, and you want to push, and then go to the first mile or two. Whatever your skills, whether novice or experienced fleet feet, we show you how to take your performance to the next level.
1. Use interval training
There are several benefits to interval training, which will help you make the most of your runs, and increase your stamina.
Improve cardiovascular capacity. The endurance race, you can take the wind. With interval training, increase your anaerobic capacity (lacking in oxygen). And if you combine with the aerobic capacity (oxygen creating simple slopes and long runs), to make them faster at the end.
Burn calories. Energy (part of the high-intensity interval training) outbreak will increase the number of calories you burn. This is even true for relatively short bursts.
2. Run regularly
This is the best way to integrate interval training. Alternately simply equal periods of high and low intensity running.
Start with 10 to 15 minute warm-up. Start a fast walk, then jog slowly, pick up speed at the end of warm-up into a full run. This ensures that your body properly heated before the start of intense work rate.
3. Usepyramid interval training
Start pyramid intervals with short bursts of high intensity and accumulate so that the longest period of high-intensity training in the middle of the training. Then slowly pulled off the short burst of intensity before the complete cooling. This is more complex than the constant intervals, and you may wish to use a timer to keep your time.
4. Make different distances
If you play sports such as tennis, in addition to the running, you know that speed and endurance requirements vary to the playing conditionsVariable intervals help you in an unpredictable pattern that helps you to more closely mimic the speed is part of the typical irregular bursts playing conditions that confuse the short and long-term high-intensity interval.
Warm-up for ten to fifteen minutes of light jogging.
High-intensity running two minutes, then jog slowly for two minutes and thirty seconds. Runs at maximum speed for 30 seconds, 45 seconds and then jogging. Mix up your time interval is random. Just be sure you rest for a short time than to do a long time, and then high-intensity interval. When starting up, get your rest time a little longer, until your body is ready to shorten the time to rest.
5. Use intervals on a treadmill
If intervals running on a treadmill, the machine performs the mixture of both the speed and incline, with new challenges and unpredictable. Just be sure to warm and cool downto those periods when this period are is built-in interval training program.
6. Add weight to your running
Strength training increases the economy of the running, which means that more oxygen is used efficiently during the race. Try free weights, machines or other strength training exercises three times a week.
7. Ride high-powered bike
In the high-pressure cycling pedal settings apply even with your leg muscles than uphill, it will not impact on the joints and so on.
While on an exercise bike pedals, gradually increase the tension unless you can barely move the wheel.
Stand up and do the pedaling time interval as fast as you can. Reduce silence and the tension between the intervals.
You can swim after a hard workout or just rest, including some changes in your daily swim. Swimming has an advantage of theworking upper body muscles, which are generally underdeveloped in runners.
9. Increase your consumption by 10 percent per week
For example, if you run 2 miles (3.2 km) per day, then add 2/10 mile (0,3 km) on the daily running for a week. Furthermore, the addition of 10 percent of its execution to increase your strength. But make sure that you change training. For example, if you have 20 miles (32 km) per week, increasing to 22 miles (35 km) next week. But a week later take your mileage down so that your body adapts (this may run 18-20 miles). Then after a week, turn it up to 25 miles (40 km) for a week, followed by reducing your mileage 21-23 miles (34-37 km), and then a week later.
10. Have a long run on the weekdays
(3.2 km) per day to run, if you are used to two miles a week, then take a weekend at 4 miles (6.4 km).
11. Run slower and longer.
For example running for longer distances of up to 60 percent. The term is intended to help endurance, build, and is not a race. Make sure that you take just simple days before and after the race.
12. Try plyometrics training
Plyometrics exercises like skipping and jumping exercise can help by reducing the time, a number of your feet stay on the ground to raise your running operation mechanism.
13. Increase the pace at the end of your running
For the last quarter of the year, run as fast as possible before cooling. This exercise will help fight fatigue last race.
14. Run to change in the field
Whether you change frequently outdoors or on a treadmill your tendency gives your cardio workout a boost.
15. Change your diet
Cut refined carbohydrates and eat more vegetables and lean protein. In addition, eating smaller, more frequent meals.
Make a schedule
This will help keep your system if you make a schedule and stick to it. It helps you to achieve your goal to increase your resistance, and also give the opportunity to gain: As serviced regularly? You can run out of time or longer or faster (or both), or have you reach a platform?
Make a commitment
Do not leave your system, it will not tell you to go tomorrow do not say you're too tired, and do not say you're too busy. To finish it, run once in the morning.