Are you a runner or a beginner who has wondered why you become tired quickly and miss your run goals? Tired of the smart watch or phone showing the specs behind your bad run? Don’t worry, this is common for most people, and there are strategies for overcoming the effort and become a better runner.
When running, some people focus on the end point rather than the baby steps that lead up to the end goal, so the endurance portion of the run is likely to be lagging. With the proper preparation and literature, you can run faster and feel better while doing so.
LET’S JUMP IN!
1. Sprint-Rest-Repeat
When attempting to develop endurance, runners typically begin their training days with sprints followed by a short rest period before returning to sprinting. Sprinting forces you to push your body to its limits in order to gain strength and power. This approach allows you to concentrate on your breathing and feel the strength you have in your body and mind to complete a run strong. Sprinting is known as the ultimate cheat code since it works wonders when you put in the work required.
Sprinting drills and how to get the most out of them are highlighted in Track & Field Forever article. Click here for more information on sprinting and to read about how track and field athletes battle this method.
Excerpt from the article: “Sprinting is a fundamental skill in track and field, and there are many effective sprinting drills that can help you improve your speed and technique. One great sprinting drill for beginners is the high knee drill. To perform this drill, stand with your feet shoulder-width apart and lift your right knee up to hip level. Hold the position for a few seconds, then lower your leg and repeat with your left leg. Aim to perform three sets of 10 repetitions on each leg.”
In the video below, Jason Fitzgerald, a well-known running coach and influencer, discusses sprinting. Fitzgerald’s work has featured in publications such as Runner’s World, Health Magazine, The Washington Post, Lifehacker, and others.
2. Weight Training
Another technique to strengthen your body is to do weight training so that it can power through long runs. Everyone can go out and run, but we must be cautious about the intensive workouts we subject our bodies to. To stay ahead of the curve, it is beneficial to increase strength to lower the chance of injury while running.
Weighted lunges, box jump, and everyone’s favorite, the push up, are all fantastic weight training exercises.
- Weighted lunges work every muscle in your leg and develop your lower body, which helps you balance and regulate your body and stance.
Sonia R executing the weighted lunges with dumbbells - The box jump helps build endurance and explosiveness. This is great for lower body and core strength.
NFL DB Reshard Langford demonstrates the box jump - The push up activates your core and chest muscles, resulting in increased oxygen levels and endurance.
A better look at the push up
3. Stretching. A Must!
It’s all about preparation!
Some people may skip the most satisfying activity for our bodies and instead focus on running, but stretching before and after a run or exercise is critical. Stretching keeps the body flexible and free of any excess stress in our muscles. So sStretching before a run will help warm up and loosen muscles, allowing the body to function easier. Similarly, stretching after a run will assist in cooling down the muscles and allowing for improved recovery and rest.
Dr. Elizabeth Gardner, an orthopedic sports and medicine surgeon at Yale Medicine, explains the WHY and HOW of stretching in this article here .
To summarize, if you want to improve your running, concentrate on three main areas: Sprint-Rest-Repeat for endurance, Weight Training for body strength, and Stretching for flexibility and injury prevention. Stay persistent and patient, and you’ll achieve your running goals while still having fun along the way!
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