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29 tips to run to make you a better runner



We humans have come to the top of the food chain because our big brains helped us outwit both predators and prey. Is it reasonable, right? But maybe it's our heart, our lungs and our legs that made our brain so big in the first place. As a species, we can run really well. In fact, our ability to run for hours is incredibly rare in the animal kingdom, and it is possible that we are only here today because our ancestors have developed this ability as a hunting tactic to exhaust even the larger and stronger prey that escapes them tries. The Endurance Run Hypothesis, a well-researched field of anthropology and human evolution, claims that it was our long-distance running ability that gave these small groups of hunter-gatherers the essential animal fats and proteins that enabled them not only to survive, but also thrive.

Today, our survival does not depend on the ability to survive a mammoth, but regular walking increases your life expectancy and quality of life. It will make you fitter, healthier, and even happier ̵

1; numerous studies have shown that running significantly reduces the likelihood of depression, anxiety, and other mental illnesses while improving mood and increasing the sense of energy and well-being.

In short, we should all be running more. After all, this is the cheapest and easiest way to increase your health, fitness and mood – it only takes a little time and effort (and the right pair of running shoes). And thanks to these tips from top runners, coaches and experts in the UK, you can now move faster.

Preparation

Like everything in life, the preparation pays off. If you want to deal with a long-term goal, it could simply mean that you have to decide how often you want to run. However, if you have scheduled an event, you should first select a workout schedule.

. 1 Do You Have a Plan

Whether you just want to finish your first decent race or get the best out of your marathon, you need a plan or you're in danger of getting nowhere. "You have two options: Find a good off-the-peg plan, or ask a qualified treadmill for a tailor-made," says elite runner and coach Shaun Dixon (letsgetrunning.co.uk) . "Generic plans are available for free, based on achieving a set distance in a target time, and many runners have used them successfully. Make sure it's been put together by an expert and that you understand the reasons for each session. That way, you can make small changes based on your weekly schedule and progress.

RECOMMENDED: 5K Plans | 10K plans | Half marathon plans | Marathon plans

2. Get a MOT

Before you begin with your plan, it may be worth it to go around once to fix minor flaws or running mistakes that could lead to big problems, especially if you've had injuries in the past ,

You are seriously starting to walk, it is important that you recognize and correct bad habits as early as possible. This makes training much more enjoyable and enjoyable, "says Dixon. Make an appointment with a physical therapist or sports masseur who may exhibit weaknesses, stiffness or imbalances. "If you tell an expert how you walk, you'll expose flaws or peculiarities that could lead to pain or injury on the road if ignored."

3. Considering a Club

Solo running can be one of life's great pleasures, but cutting out several runs a week as part of a workout plan is a great way to stay motivated and make friends and discover new ones Places to walk. In most cities in the UK there are now free running groups. In many specialty shops, several group runs take place weekly. Alternatively, you can join your local running club. Rest assured that you do not have to be a runabout to get involved. They are suitable for all abilities.

RECOMMENDED: Free London Running Club

The first item on your shopping list should be a good pair of running shoes. This does not necessarily mean you have to spend a lot of money, but you need to spend some time figuring out what the right pair is for you. This guide from the experts of the specialist runner needs helps.

. 4 Get gait analysis

Many specialty stores, including run shops, offer a free gait analysis service. You'll be video-recording for a few minutes during a run on a treadmill, and then the footage (if necessary in still images) will be played to gauge your footing, pace, and running pattern. This information can then be used to find the best shoe for you.

. 5 Choose the right shoe

Think where you will be walking and buy shoes that are suitable for the terrain. If you work mostly off-road, street shoes with built-up heels are unsuitable because they can become unstable and turn an ankle. Similarly, a pair of running shoes with deep-spiked outsoles on paved roads is very uncomfortable as the cleats press into the soles of the feet.

. 6 Do a trial run.

Buying running shoes is a big investment – so you should test all shoes before you buy them. If you romp around on a carpet at the store, it certainly will not mimic the way the shoes feel when you walk in them. Instead, you should "test" them on a treadmill in the store.

. 7 Do not take off your shoes.

Your running shoes need to hammer on a variety of surfaces and in all weathers. Therefore, they must be replaced frequently. In general, you should replace a pair after 800 to 960 km. How often you need to buy new shoes depends on your weight, style and choice of terrain. However, you should always try to squeeze out some extra weeks of apparently worn out shoes as the shoes will not yield you the protection you need and you increase your risk of injury.

. 8 Choose Smarter Socks

You should always wear the socks you want to wear when putting on a shoe. The thickness of your sock can greatly affect the fit and feel of your shoe, especially when your feet expand in the heat. Runners should wear run-specific socks, as they have extra padding over the ball of the foot, toes and heel area. This extra padding reduces impact and protects important areas that may form bubbles. Normally there is also padding or a narrower area through the camber, so that the shoe sits tighter and provides better camber support.

. 9 Round off your running wardrobe

Once you've sorted your running shoes and socks, you can focus on the rest of your kit. T-shirts and shorts are usually the basic equipment of every running wardrobe. The most important things you need for your kti are lightweight, breathable and sweat-repellent. Moreover, it's all about the weather you're confronted with. If you train outside through the winter, a running jacket that protects you from wind and rain is a worthwhile purchase, and layers and bottoms can also be important allies in the fight against the cold.

Performance [19659005] When you start running for the first time, your goals are likely to be simple and not speed-for example, to get fitter or spend more time outdoors – but after a while you almost become sure to think about how you can get better. fast runner. These tips will help.

10th Run Your Routine

The key to getting a better runner, no matter how far away, is consistency. "The more regularly you walk, the sooner you see an improvement in your cardiovascular fitness, an increase in both your sustained pace and your overall pace, and a better recovery," says Dixon, before applying a slight caveat. "This only applies if you follow a reasonable, realistic, and progressive training plan and are wise on how to implement it. Schedule long runs on days when you can best adjust them. They have to be consistent, but you also have to be realistic. "

. 11 Getting stronger

"If you want to be fast, you'll get stronger first," says Dixon. "Build strength in your glutes, legs, and core, and improve hip, knee, and ankle strength, flexibility, and flexibility. Start thinking like an athlete and you will act like one. "

12th Exercising Faster

Dedicated speed sessions make you a more efficient runner by improving your neural pathways (the way your brain communicates with your muscles), so your muscles contract faster and harder for more power per step and increase profitability. In addition, they also get used to dealing with lactic acid, so you can run longer.

"Short, fast interval sessions accelerate your sustained speed," says Dixon. "The intervals should not last longer than 90 seconds, so you can maintain an intensity of around 85% of your maximum effort. The interval between each interval should be three to four times longer than the drill to maintain sprint quality.

He recommends starting with ten repetitions of about 40 seconds. "If you slow down during a sprint, end the session because only quality staff can improve the speed," he says. "Through these exercises, you will experience a significant buildup of lactic acid, which is ultimately the goal of the session. The better you tolerate lactic acid, the faster you will run. "First warm up thoroughly.

13. Work on technology

Without good technique you can reach a speed limit." Your posture should be great, holding your hips up and flexing slightly forward from the toes, "says Dixon. "You should be able to draw a straight line through your ears, shoulders and hips to minimize lateral movement on shoulders and hips and minimize trunk movement by dropping your shoulders and lowering your arms from the shoulder joint downwards

You also want to have a high step distance. "Their goal is to spend less time on the ground and prevent overflow, because long, heavy steps are very inefficient – shorter and faster steps, only one Short contact with the ground is much better, "says Dixon 19659006] 14. Run the Hills

Hill Runs are the simplest form of the Speedwork session as they e are easy to plan, do not require much thought, and – although they hurt like hell – are quickly over. "Upright sessions are great for the buttock muscles, boosting your heart rate and challenging your body's ability to process lactic acid, an important factor in improving speed," says Dixon. "Find a steep hill, run it up for 30 to 45 seconds, then go down again and repeat it for six to ten repetitions."

Alternatively, you can walk down the hill. "Kenyan runners often use downhill sessions to improve their foot heels, because you need to move your feet quickly to prevent the joints from cracking," says Dixon. "Find a hill with a slight slope. At the top you get up and lean forward with the hill when you run. Concentrate on raising your heels quickly and using short, quick steps to reach the ground softly, easily and quickly. "Try six to ten reps of 30 seconds by going downhill and back up after each step.

15. Running Steps

Walking is an absolute must for elite runners to improve their neuromuscular trajectories and get your muscles firing faster. "After a short, easy walk, find a flat, uninterrupted path or walkway between 80 and 100 meters in length," says Dixon. "Run fast and even over the entire length. You do not need to "eyeballs out" – aim for 85% to 90% of your maximum effort and stay as focused and relaxed as possible. "Do six to eight reps with a slow jog, or go back to your starting position after each and do a step session once or twice every fourteen."

16. Know Your Limits

"You do not have to every dash, "says Dixon." Intensive interval sessions and long runs are important pillars of a workout regimen, but too often you tire both physically and mentally, and take comfortable long-term and recovery runs to restore your mind and muscles. "[19659004] Nutrition and supplementation

Carbohydrates and fat are the main energy sources for runners, the former will burn you if you walk at moderate or fast pace or run for long periods of time, and more if you chug at a light pace Make sure you eat enough to boost your training and eat at the right time, especially in the run-up to a big race ns.

RECOMMENDED: How to forgive yourself before the marathon

17. Do not delay refueling

Correct refueling after your run is extremely important, especially if you opt for a high-speed run (see section 17 below). "Your post-run meal helps recovery, so if you're fasting fast, it's important to eat a proper meal that contains carbohydrates as quickly as possible and a good protein source for muscle repair," says dietician René McGregor. Author of Training Food .

18th Eat the Right Carbs

"For every run that lasts more than 90 minutes, some easily digestible carbohydrates – a smoothie, a banana on toast or a porridge with honey – improve performance in the hour or two before launch "McGregor says. "You should also make sure that you have enough carbohydrates in the last 24 hours before the run so that your muscles' glycogen stores are full. This is important for longer, more intense runs so that the body has all the fuel it can hold consistently throughout the session. RECOMMENDED: What to eat before a run

19.

RECOMMENDED Try to Run Hungry

"I recommend running fast and slow for slow to moderate runs of up to 90 minutes, which means you will not be eating in the two hours before departure or will be the first to run before breakfast should, "says McGregor. "This improves your body's ability to use fat as fuel, which makes it a more efficient runner (and helps you lose weight). If you are unfamiliar with running, you need to be training in a completely sober condition, as this can suppress your immune system if you do not give your body the time to properly adjust. "

20th Request Caffeine

If you are happy with the changes in your diet and daily diet, you can choose some useful supplements. The best supplements for runners are those that delay the onset of fatigue, and caffeine is the best choice. The active ingredient in your morning cup pick-me-up is one of the most widely tested and proven endurance supplements. Caffeine prolongs the amount of time you can do with high intensity, and it also reduces the perceived effort rate. This means that you feel that a particular physical task is less stressful than it really is. In this way you can work with optimal intensity. Doses of about 1-3 mg per kilogram of body weight seem to be most effective. If you weigh 80 kg, that's 80 to 240 mg of caffeine.

If you prefer a coffee rather than a side dish, you will receive around 125 mg of a double espresso or a cup of regular filter coffee.

21st Eat your greens (and reds, purples, and yellows)

Runners are rightly obsessed with how to best reduce their risk of injury, but illness can pair a workout schedule as fast as a dodgy knee, especially if you're training by Winter for a spring marathon. Be sure to consume at least five servings of fruits and vegetables a day, and provide a variety of colors on your plate to ensure that your body has all the nutrients it needs for a healthy exercise plan.

Running is your focus, but it's not the only exercise you should do. Strengthening your legs and core helps you run faster, run longer and reduce the risk of injury, while other cardio forms can improve your fitness while avoiding the effects of running on your body.

22nd Strengthen Your Legs and Core

Strength training should be on each runner's training plan as a stronger leg is a faster, more resilient leg. You no longer need to work out in the gym and suffer from DOMS for several days – four times these simple bodyweight exercises work wonders a few times a week.

23rd Take the Weight Off

"Swimming pools provide an excellent environment to hold a recovery session," says Nick Grantham, an elite coach who has worked with Olympic athletes and Premier League footballers. "Water provides buoyancy and resistance properties that allow you to perform the workout with minimal impact on the body. Many experts recommend completing a 20-minute pool-based recovery session the day after a hard workout or a harsh event.

Recreation

No matter how experienced or competent a runner is, rest days and recuperation sessions should be guarded. The hard work you do in hard workouts only pays off if you give your body the chance to get away from it to recover from this work. Getting warm and resting after each run seems to be a wasted time, but this leads to fatigue, fatigue to injury, and injury to the dark side / can not walk.

24th Always be warm

"A warm-down provides an adjustment period between exercise and rest. It's probably the most neglected part of a workout, but you leave it at your peril, "says Grantham." Establishing a proper warm-up improves muscle relaxation, removes waste products, reduces muscle soreness, and restores the cardiovascular system Hibernate. "Jog ten to fifteen minutes and slow down every few minutes.

25 Invest in a Massage

" High-performance athletes are increasingly using massage techniques for their recovery strategies, and they are becoming increasingly popular with recreational athletes, " says Grantham, "Body benefits include increased blood flow, improved delivery of oxygen and nutrients to the fatigued muscles, increased removal of lactic acid and improved mobility, and the psychological benefits should not be underestimated – many report that they are to improve their mood . "

26. Get more sleep

Yes, you can actually get faster when you're in bed. "Sleep is one of the most important forms of recovery and gives you time to adapt to the physical and mental needs of the workout," says Grantham. "Sleep deprivation can lead to poor performance, both from a single bad night's sleep and from a build-up of bad sleep on consecutive nights. Restricting your sleep over the course of a week could lead to sleep disorders and adversely affect performance. "You should grow at least seven, but preferably eight or nine hours a night.

27th Easy Running Should Be Easy

Slow, easy runs help you build and maintain your fitness while your body can recover even after tougher sessions. It's important not to increase the pace of these simple runs so you do not work too hard. You should be able to have a conversation while you are running (or, when you are solo, sing along to the chorus of your favorite tune – quietly). If you use heart rate zones for training, stay in zones one and two during easy runs.

Injury Prevention

Runners are very worried about injuries, and they talk a lot about injuries and are often injured. however, a few simple steps can reduce the risk of both minor and major fluctuations.

28th Slowly Boost Your Training

The fastest way to hurt yourself is to suddenly increase the intensity or extent of your workout. If you stick to a workout plan, you can progressively build the number of runs you run, with one, two, or a maximum of three hard sessions, such as mountain sprints or interval runs per week. As a rule of thumb, calculate the distance you covered in the past four weeks and then schedule the training for the next week with this number – you should increase your total distance by about 3-5 km and not every week. 15 km jump

29. Focus on Your Feet

"Walking exercises are least of all for runners," says biomechanics consultant Travis Allan, who has worked with Olympic triathletes and elite athletes. "They are important, because if the foot does not hit the ground properly, you may experience common problems such as the knees of the runner or connective tissue pain." Try these drills to improve the shock absorption of each step and reduce joint strain and strain Avoid

Perform these exercises in the order listed, either before a run or on days without a run. Some of the moves are subtle to get the full benefit, follow the form instructions and focus on the exact moves floor. Attach a training band around your midfoot (not your toes) to both feet so that the band is slightly taut when your feet are about shoulder-width apart. Tilt the heel and big toe in a little way inward on one foot and then run the foot out over the floor to get stretched in the band. The movement is subtle and you know you are doing it right when you feel a muscle contraction on the outside of your lower leg. Hold this position for 6 seconds. Return to the starting position for 6-10 seconds and repeat this six times. Then do the same with the other foot.

Foot reversal: Lie on your back with knees bent and feet flat on the floor. Attach a training band to your midfoot on both feet and cross one foot over the other. Roll your heel outward (but do not tilt it so far that you are on the side of the foot), and then move the foot inward until you feel muscle contraction on the inside of your lower leg. Hold this position for 6 seconds. Return to the starting position for 6-10 seconds and repeat this six times. Then do the same with the other foot.

Plantarflexion: Lie on your back with knees bent and feet flat on the floor. Take one foot back and put the top of that foot behind your other heel. Gently press the forefoot of your forefoot into the ground, turn the foot slightly inward, and pull it back toward the other foot to feel the calf muscle. Hold this position for a count of 6 seconds, rest for 6 to 10 seconds and repeat this six times. Then do the same with the other foot.

Dorsiflexion: Lie on your back with knees bent and feet flat on the floor. Bend your toes on both feet to lift them off the ground. But do not try to pull your entire foot off the ground. Hold this position for 6 seconds. Return to the starting position for 6-10 seconds and repeat this six times.


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