Learn more about motivationandinspiration with this collection
Proper running form
Tips for staying motivated
Importance of rest and recovery
Tempo training
- The goal is to run at a tempo pace, or a comfortably hard pace.
- It should be slightly faster than your target goal time.
- Run at this pace for a few minutes, followed by several minutes of jogging.
- Work up to 10 to 15 minutes of tempo pace for a 5K and 20 to 30 minutes of running at your tempo pace for longer races.
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Hill training
- If you’re planning on running a race that has hills, it’s important to train on them.
- Pick a hill that’s of similar length and incline to the one you’ll encounter in the race.
- Or, if you have access to the course, train on the hills there.
- Run at tempo pace up the h...
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Running Pace
Your running pace is usually determined by how fast you run 1 mile, on average. To determine your best running pace:
- Go to a nearby track.
- Warm up for at least 5 to 10 minutes.
- Time yourself and run 1 mile. Go at a pace where you push yourself, but don’t run all out.
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Interval training
- Warm up for 10 minutes by jogging slowly.
- Then run a high-intensity pace (where you can’t hold a conversation comfortably) for 2 to 5 minutes.
- Jog for the same amount of time to recover.
- Repeat 4 to 6 times.
- Do this a minimum of once or twice per week until...
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Other tips to improve your running speed
- Work on your turnover. Runners need a fast stride to increase their pace. As you train, work on increasing your steps per minute. Use a pedometer to keep track.
- Maintain a healthy lifestyle. Talk to your doctor or nutritionist about a healthy eating ...
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Average Running Speed
- Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
- In 2015, Strava, an international running and cycling tracking app,
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Improving Running Pace
- Your pace is based on factors like your current level of fitness.
- You can improve your running pace by participating in high-intensity interval training (HIIT) or speed workouts.
- Try performing them on a tr...
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Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art
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Race Training
- 5K. This is a great race for beginners. Seasoned runners also participate in these races at a very fast pace.
- 10K. When you are comfortable running a 5K, the next step is a 10K.
- 10 Mile. This type of event is challenging b...
Get with the running program
Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.
- Your first session, run for a minute, then walk for 90...
How to Increase Your VO2 Max (cont.)
VO2 max is like a muscle of its own. If you run at the same easy pace for the same amount of time every day, you won't get faster or better at running.
Instead, try adding intervals to your run. For example:
- Run fast for one minute
- Jog slowly f...
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