Become a Good Runner
Running provides some of the best cardiovascular exercise out there. Whether you are brand new to running or simply looking to improve as a runner, there are many things you can do to become a solid runner.
Instructions
1. Create a running schedule. There will be many days when you don't feel like running but if you commit to a running schedule, you'll be more likely to do it on these off days. Try to commit to running three to four days a week. Consistency is key to improvement.
2. Increase your distance goals each run. Map out the mileage you want to cover over a weekly period and have that mileage increase slightly from week to week. You'll find that you can run a little bit farther with every run. You'll then experience gradual growth over time as you become a better runner.
3. Join a running group. There are many jogging and running groups in cities all over the country. It really helps to have the support and motivation of fellow runners in your quest for improvement. If you don't have a running group in your area, find a running buddy. If you have a partner to discuss progress, routes and form with, you'll be more likely to stick to your running schedule.
4. Invest in a heart-rate monitor. This is a fantastic tool to incorporate into your training regime. A heart-rate monitor will keep you honest, in terms of how hard you are working on your runs. If you find that your heart-rate is below your target zone when you are running, you can increase your pace. This will result in faster running times for you.
5. Hydrate. Drink plenty of water before and after your run. If you feel poorly during your run, it could be due to dehydration. Aim to drink eight to 16 ounces of water in the hour prior to your run. Make sure to drink lots of water following your run as well. Your body will perform much better when it is properly hydrated.
6. Stretch. After your run, cool down by walking for five minutes. Proceed to stretch your muscles for about 10 minutes. Make sure to stretch your hamstrings, quadriceps, glutes, calves, core, shoulders, triceps and biceps. Make it a habit to stretch after every run. Stretching prevents sore muscles and reduces the risk of injuries from running.
7. Allow for rest days. Your body needs recovery and rest time. Do not aim to run every single day. Instead, give yourself at least one day off from running each week. You'll find that you will improve more rapidly if you give your body these recovery days.
8. Cross-train. Running can be tough on your joints with its continued pounding motion. You can strengthen your muscles and improve your overall fitness by cross-training with other cardiovascular and weight-training activities. Try cycling or swimming one day a week. Also, lift weights to tone muscles. These cross-training exercises will help to make you a better runner.
9. Monitor your breathing. Many runners don't pay attention to their breathing and therefore breathe incorrectly. Try to time your breathing so you are inhaling and exhaling at a controlled rate. You should try to inhale through your nose and exhale through your mouth. This will help to keep your lungs clean and free from debris.
10. Incorporate weight-training into your fitness regime. When you tone your legs muscles with weights, you'll notice improvements in your running. Aim to perform weight exercises that target the calves, core, quadriceps, buttocks and hamstrings.
11. Vary your runs. You shouldn't simply run the same route every day. Instead, map out a few runs that give you varied terrain. Make sure a couple of your routes have some serious hills on them. This will challenge your body in a different way than flat terrain, and improve your overall running ability.
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