How to run faster and longer without getting tired
Having realistic goals such as running 10K under 1 hour will enable you to push the limits. After you have managed to run 10K in 1 hour you can move on to a newer challenge. You can either decide to run the same distance in 48 minutes or progress to 20K in different stages.
The more specific it is, the easier it will be for you to succeed. You can also set a specific time deadline when you want to accomplish your goal. This will enable you to plan how to achieve it. Give yourself 3 – 6 months to have enough time to achieve your goal as well as remain motivated.
2. Running gear
Wearing the right running gear will enable you to run faster. This includes running shoes, shorts and time-keeping gadgets. Most smart phones have apps that will help you to track your running progress.
Measure your daily activity with this device that helps you to set and maintain aerobic fitness goals. Vibration alerts let you receive call, text and e-mail notifications from your phone.
3. Warming up
The warm up process includes both physical and mental processes. Preparing mentally to run helps to improve technique, coordination and skill. A good warm up activity enhances performances and helps prevent injury. It also helps blood flow to your skeletal muscles as well as opening small blood capillaries.
Lack of a good warm up results into muscle tear and can be damaging to your body. Make sure that you warm up for 10 – 20 minutes by stretching your legs before the run. This will enable you to prevent injuries and cramping during the run.
What else should you do?
4. Start slow and breathe
A good way of running faster and longer depends on how you start. Start at a slower pace and increase your pace as your body gains rhythm. Remember, you are running a long run and not a 100-metre dash!
You also need to control your breathing pattern. You can start by counting 1-2-3 as you run before you breathe. Keep track of how your body responds as you continue running. Slow down to a steady jog if you experience difficulties. Do not stop right away. Stopping right away can affect you and demoralize you.
5. Pick the right music
Music can also determine how fast you can run. You need music with faster tempo to run faster and longer. Music with a slower tempo has the opposite effect.
Sennheiser’s MX 686G SPORTS is the perfect companion for long runs on the open road. The clever Slide-to-Fit mechanism ensures that these earphones sit comfortably and securely, and the high-output drivers deliver outstanding stereo sound while you push yourself to go the extra mile.
The MX 686G SPORTS will also help you to reach the finish line safely, since its open design allows you to hear surrounding traffic noise.
6. Watch your diet
Eating the right meal before a run can help you run faster and for longer. Running requires eating a well-balanced diet that will help you to stay healthy and in good shape to run. A good diet includes lots of fruits, vegetables, drinking a lot of water and steering clear of junk food.
You can also eat a light meal an hour before your run. The meals you can eat include baked beetroot, oatmeal, bananas and green tea. This will boost your energy levels and endurance.
Knowing how to run faster and longer without getting tired takes time. It is something that you cannot learn in a day. Start small and build towards your goal of running faster and longer.
Celebrate every milestone in your long term goal by rewarding yourself. Join a running club so you can have a support system. Urban Swaras is a good example of a running club you can join. Follow this link to sign up and become a member. Do not forget to have enough rest to allow your body to get the rest it deserves for continuous performance.