How to become a faster long distance runner?

How to Become a Faster Distance Runner

• Answer:

  Running makes you feel good. Motley Health describes both physical and psychological benefits, (Reference1.) It provides an effective cardiovascular workout. Your heart and lungs become stronger and more efficient at pumping the blood around your body. This form of exercise, combined with a balanced diet, can maintain or even improve bone density. Exercise improves the mood and can be deeply relaxing, particularly if you are in an office or other work environment for much of your traditional day. Runners tend to keep on doing it because it makes them feel good, and with a little effort you can become a faster distance runner. Difficulty: Moderately Challenging Instructions Incorporate "Fartlek" into your training. This is a Swedish term for "speed play." Set yourself a target while your are running. Choose two landmarks, for instance two trees. Increase your speed considerably between the trees, without running flat out. You can do this for for as little as 15 seconds or as much as 1 to 2 minutes. It gradually builds speed and stamina. Approach hills with a positive attitude. Many runners dread them, but hills can be your friends when you are trying to improve your muscle strength and aerobic capability. Incorporate them into your training, at least once a week. Aim to run steadily over the hill, relaxing your upper body and shortening your stride, if necessary. Eat appropriately. Successful Kenyan athletes incorporate complex pulses and grains into their diet. Choose at least some foods that give a slow steady release of energy. You will also need to drink at least eight glasses of water a day and eat adequate amounts of protein to build and repair body cells. Aim to get a good night's sleep as this also helps repair your body Tips & Warnings Tip: Avoid injury . This is one of the most important things you can do in your quest to become a faster runner. Incorporate at least one or two rest days into your training where you either go for a short steady run, or do not run at all. Rest if you do have an injury and go for treatment if appropriate. Wear suitable shoes and change them at regular intervals.Your aim should be to very gradually improve your time. Be patient and set small weekly goals.