There are tens of thousands of people of all ages who run every day because the benefits are evident from day one and because once you try it, you can’t quit.
Running has been growing in popularity and adherents in recent years until it has become a social sport.
It is not a passing fad, there are tens of thousands of people of all ages who run every day because the benefits are evident from day one and because once you try it you can not stop. Only a serious injury can separate you from the already more popular sport, due to its extraordinary properties: put in obvious form, it reduces cardiovascular risks, it is the most efficient exercise when it comes to burning calories, and it secretes endorphins that provide us with a happy and positive mood.
Surely we would all like to run better, be more efficient and faster. Do you want to improve your career records? It’s very simple, just follow these tips and you will see your career goals improve in no time.
1. Run progressive
It is important that you always warm up for a few minutes and depending on the training you have that day. Always start relatively slowly and progress as you progress through your training. The body has memory and always stays with the last sensations.
2. Do squats
Squats are the magic exercise for runners. On the one hand it manages to strengthen the legs and on the other it helps to strengthen joints, ligaments and tendons. After running, do some squats and at the end, squat for a minute.
3. Take vitamins
Running daily or even just several times a week can put additional strain and wear on your body. We advise you to take a vitamin complex daily with breakfast. It will help you to recover your body faster and above all to maintain the levels of vitamins and minerals that the continued effort reduces.
4. Run on soft, cushioned ground
Whenever possible, run on soft ground, doing it on asphalt is synonymous with injury in the short or medium term. The best surfaces to run from best to worst are: grass, dirt, asphalt, treadmill, and running track. Your joints suffer with each impact when your legs bounce off the ground, therefore,
the softer the surface, the less it will suffer and the better cushioning your shoes have, the better.
5. Vary the type of training
If you just roll, there will come a time when your progression will be limited. You will have accustomed your body and muscles to an exercise and will not progress further. It is important that during the week you alternate the type of training: slow, progressive and interval rides, series and hills, and long rides at pace.
This will help you progress more quickly. You will improve your cardiovascular constants and strengthen your muscles, which will translate into better running times.
6. From less to more
As we said above, when riding you should always do it in progressive, start slower and accelerate to finish only the last 10-15 minutes at the target pace. This will not only avoid the risks of injury,
But with less effort you will achieve better results and also have a certain psychological benefit, which is to always end at happier rhythms than the ones you started with and that your mind remembers.
7. Maintain a posture when running
Many runners, depending on the effort, tend to bend their body slightly forward, which reduces their running abilities. Try to run while keeping your chest up and hips high, you will have a more efficient running pace.
8. Match by match
Set close goals. Check how you progress each day. Even when you are going to do a workout, pay attention to doing what you are doing right now, forget about the training ahead and focus on what you are doing right now. In the race do the same, do not think about the goal.
Set intermediate goals that encourage you to keep making progress toward the next one.
9. Make yourself of iron
We do not mean that you go to the gym to get muscular (be careful, it is not bad although incompatible with good marks in the race) but rather that if you do very demanding race training, your iron reserves will be reduced and therefore your feeling of exhaustion and tiredness will be greater. Make sure to eat a diet rich in iron: red meat, legumes, mussels, etc. And even supplements to maintain an adequate level of this mineral.
10. Assimilate the success of the training
When your workout is done, and after stretching, save five minutes to simply enjoy and ‘gloat’ in your feat. You are not a professional runner and therefore training hard is an achievement. Take advantage of the rise in endorphins that your training has produced and assimilate the success of having trained one more day.
The immediate assimilation of the success of the training will help you to be more motivated for the next day.
11. Do not get injured
In addition to being obvious, there is only one way to improve your marks and it is none other than to train regularly and without interruptions, that is, without injuries that interrupt your progression and you have to start over from scratch. Be smart.
12. Cold water
A routine of professional runners that is guaranteed not to injure is to put your legs in cold, icy water after each race. Cold water repairs and regenerates the thousands of micro-tears that occur in our muscles after a workout. In addition, this cold bath helps the body to strengthen the immune system.
13. Be flexible
When you finish your training, do stretching exercises, it is another guarantee that you will not be injured and therefore continue to progress.