Challenge yourself by incorporating hill running into your training.
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.
Instructions
1. 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.
2. 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.
3. 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
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