How To Run Faster and Longer.

It’s getting to that time of year when everyone’s brushing the dust of the trainers, and taking to the beach or parks for a run. Running is a brilliant way of improving fitness, aiding weight loss and a great excuse to get off the sofa and out of the house, but everyone always wants to know one thing  “how do I run for longer without stopping?”.

 

Why you stop running?

This comes down to what is know as “the point of muscular fatigue”. This is when you are no longer able to maintain steady and constant muscle contractions, and once this kicks in, the legs start burning, heart rate increase, breathing rate quickens and you eventually stop! When this happens depends on factors like fitness level, speed, incline, energy levels, distance and hydration. Improving  this isn’t just as simple as running until you feel sick! There are techniques to help you run faster for longer!!!

 

Make the most of your arms!

Running isn’t just about your legs, generating power through your arms is key to going for longer. Bend the elbows at 90 degrees and really focus on driving forwards and backwards with your hands. Moving the hands will help generate power with the upper body and core, and give you more power in the legs!

 

Sprint interval training.

These sessions won’t be as long as your normal running session, but will be packed with more intensity! Short hard runs mixed with periods of very slow jogging for rest. For new runners this can be done with 200 meters of sprinting with 45 seconds of slow running for recovery, and then repeat until the end of your set distance. As you get better and feel more confident, begin to increase the sprint distance in 100 meter increments, or keep the intervals the same and increase the overall distance depending on your goals!

 

In the gym!

Building muscle strength in the gym can help when running. Extra leg strength and power means your stride becomes longer! This doesn’t mean you have to stick 200kg on the squat bar and have legs like a bodybuilder. Things as simple as box jumps, lunges and light squats for a few sets of 20 reps, a couple of times a week can add as much as 21% more endurance when running!

 

Getting your longer runs right.

Its good to have a longer run once a week, this will normally be 75-85% of your competitive distance. So if your training for a 10km run, training at 8km will be perfect. For marathon runners your long run would be 17 miles. These runs go hand in hand with intensity though. Going to easy too easy won’t give you the goals you’re after, and going too fast you will burn out before the end. Going at 80% of your fastest pace will get the best results, and still leave you something in the tank for a sprint finish to overtake your friends. 😉

 

Food and Drink.

An hours run on a warm day, you can lose over a liter of sweat! Being dehydrated will affect performance and cause fatigue to kick in sooner! So make sure you have plenty to drink before, after and even during! Your body uses energy from food to keep your muscles going, so remember to eat before and after your run.  It can be tempting to go running on an empty stomach when trying to lose weight, but if you run out of energy you’l have to stop sooner, and if you stop sooner you wont be burning as much fat as if you were still running! Eating properly after training will help recovery, and the sooner and better you recover,the quicker you’l be out running again! Read more on sports nutriton.

 

Don’t forget to take care of yourself! Stretching after training reduces the risk of injury and keeps your body supple. Flexible legs means a longer stride and that means going further! Make sure you listen to your body, its not hard for those little aches and pains to get worse. When you do have them, take a break and take it easy. These are normally a sign of going too hard too soon, so remember to ease into your training and slowly progress over time. If your injured, you can’t run! Fact! Read more…on recovery from exercise.

 

So just remember no matter what level your at with the right training and recovery you can improve! So whether training for a 5km fun run or the next London marathon, you’re all runners!!!

 

38,929 thoughts on “How To Run Faster and Longer.”

  3. After reading your blog post I browsed your website a bit and noticed you aren’t ranking nearly as well in Google as you could be. I possess a handful of blogs myself and I think you should take a look here: http://dominateseowithwordpress.com You’ll find it’s a very nice tool that can bring you a lot more visitors. Keep up the quality posts

  7. After reading your blog post I browsed your website a bit and noticed you aren’t ranking nearly as well in Google as you could be. I possess a handful of blogs myself and I think you should take a look here: http://seopressors.org You’ll find it’s a very nice tool that can bring you a lot more visitors. Keep up the quality posts

  507. Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. WordPress Seo Plugin

  529. Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. WordPress Seo Plugin

  533. I just want to mention I am new to weblog and definitely liked your page. More than likely I’m going to bookmark your site . You amazingly have superb posts. Cheers for revealing your website.

  547. I just want to say I am just beginner to blogging and truly enjoyed your web blog. Almost certainly I’m planning to bookmark your website . You certainly have incredible articles and reviews. Thanks for revealing your web page.

  549. Glen Hooke worked because it specialist and began to determine the prospects of utilizing this formula to build a winning lottery procedure. This could benefit not simply his very own playing but additionally aid a great number of other folks. What If your Lotto Black E-Book Doesn’t Operate Out there for you [url=http://somecrazysiteonlines.com]uber[/url]
    awesome Bettors of Pick-4 along with other lotto video games utilize what they call “strategies” in picking a amount mixture. They invest hrs analyzing these combinations and their likelihood of success. But there is no proof but that any of those strategies get the job done. But that doesn’t decrease their popularity. Folks continue employing the tactics hoping they’ll be the primary to prove they perform. From numbers picked by the sequencing selections the Formula 1 Lotto Process generates, you select your numbers. Select “Yes” in the alternatives just after you choose your numbers. You then copy down your selected numbers, put them on your lotto ticket, and submit them.

  560. Simply to follow up on the up-date of this theme on your blog and would really want to let you know simply how much I prized the time you took to generate this useful post. In the post, you really spoke regarding how to actually handle this matter with all convenience. It would be my pleasure to build up some more strategies from your web site and come as much as offer others what I learned from you. Thank you for your usual fantastic effort.

  561. I did previously consider the 200mg but now I personally use the 500mg and it is your lot faster. Like i said within the 200mg review, I found out about this system by having a health and fitness blog run by my personal trainer. I have problems with overeating and then she stated it would help normalize my mood and so i didn’t over indulge. Well she was right I am impressed at just how far better I am.

  572. Hi. I honestly enjoyed reading your article!. Top notch content. I would undoubtedly recommend you to submit blogposts much more often. Using this method, having such a valuable site I feel you will rank higher in the search engines 🙂 . I also subscribed to your Rss. Continue this good work!

  573. I tried taking a look at your blog on my cellphone and the layout doesnt seem to be correct. Might want to check it out on WAP as well as it seems most cellphone layouts are not really working with your web page.

  575. With every thing that appears to be developing within this particular subject material, many of your points of view tend to be very exciting. On the other hand, I am sorry, but I do not give credence to your whole suggestion, all be it stimulating none the less. It seems to us that your commentary are generally not completely validated and in actuality you are generally your self not really thoroughly confident of the point. In any case I did enjoy reading it.

  578. Only eat a big lunch, my dinner either does not happen or it really is small. I take two capsules before dinner. Each and every time I take the capsules, I drink 16 ounces water. I also keep yourself hydrated with my meals and when I truly do my exercise; so I am getting plenty of water.

  581. Very nice post. I just stumbled upon your blog and wished to mention that I’ve really loved surfing around your weblog posts. After all I’ll be subscribing in your feed and I’m hoping you write once more very soon!

  584. I believe that avoiding packaged foods could be the first step for you to lose weight. They might taste excellent, but refined foods possess very little nutritional value, making you take in more only to have enough power to get with the day. If you’re constantly taking in these foods, transitioning to whole grains and other complex carbohydrates will let you have more electricity while having less. Thanks alot : ) for your blog post.

  585. I am not certain the place you are getting your info, but great topic. I needs to spend a while learning more or working out more. Thank you for wonderful information I was looking for this info for my mission.

  590. I was curious about if you ever thought of changing the layout of your website? It is very well written; I enjoy what youve got to state. But maybe you could create a little more in the way of content so people might connect to it better. Youve got a great deal of text for only having one or two graphics. Maybe you could space it out better?

  598. I experimented with taking a look at your website on my new iphone 4 and the layout does not seem to be right. Might want to check it out on WAP as well as it seems most cellphone layouts are not really working with your web page.

  603. Hello there, I discovered your site by means of Google at the same time as looking for a similar subject, your site came up, it appears to be like good. I have bookmarked it in my google bookmarks.

  606. I’m also commenting to let you understand what a terrific encounter my friend’s princess found browsing your web site. She realized a good number of details, which include how it is like to possess an excellent giving mood to let certain people easily fully understand certain grueling issues. You truly did more than our expected results. Thanks for providing the valuable, healthy, educational and fun guidance on your topic to Tanya.

  609. It looks to me that this site doesnt load up in a Motorola Droid. Are other folks having the exact same issue? I enjoy this website and dont want to have to miss it whenever Im gone from my computer.

  618. [url=http://forum.euronewsweek.net/memberlist.php?mode=viewprofile&u=51417]ggugguggugg3378 jrviqbh[/url] [url=http://boards.parkingkey.com/memberlist.php?mode=viewprofile&u=31633]ggggugg8346 yvrzgic[/url] [url=http://www.facebook.com/plugins/like.php?href=www.arab-u.com]ugguugg7399 hvthxrn[/url]

  627. Wanted to drop a remark and let you know your Feed isnt working today. I tried including it to my Google reader account and got absolutely nothing.

  634. Do youve got a spam concern on this internet site; I also am a blogger, and I was questioning your situation; we have created some great techniques and were searching to trade options with other folks, be positive to blast me an e-mail if serious.

  659. I Will have to return again when my course load lets up – nevertheless I am taking your Rss feed so i could go through your internet site offline. Thanks.

  671. I had been curious about if you ever considered adjusting the page layout of your blog? Its very well written; I love what youve got to say. But maybe you can add a little more in the way of content so people might connect to it better. You have got a great deal of text for only having one or two photos. Maybe you can space it out better?

  676. I would like to show some appreciation to you for bailing me out of such a setting. Right after exploring throughout the world-wide-web and getting suggestions which were not helpful, I figured my life was gone. Being alive devoid of the approaches to the problems you’ve fixed through your site is a critical case, and those that might have negatively damaged my entire career if I had not discovered your web site. The skills and kindness in maneuvering all the pieces was priceless. I am not sure what I would’ve done if I hadn’t come across such a point like this. I’m able to at this moment look forward to my future. Thanks for your time very much for your specialized and results-oriented help. I will not hesitate to refer the sites to anyone who should receive guidelines about this problem.

  687. I tried looking at your web site with my ipod touch and the design doesnt seem to be correct. Might want to check it out on WAP as well as it seems most cellular phone layouts are not working with your site.

  689. Do youve got a spam concern on this website; I also am a blogger, and I was questioning your scenario; weve got developed some great techniques and were searching to exchange options with other folks, be positive to shoot me an e-mail if serious.

  703. Do you might have a spam concern on this website; I also am a blogger, and I was questioning your scenario; weve created some good techniques and were looking to trade solutions with other individuals, be positive to fire me an e-mail if planning to pursue.

  707. Do you have a spam problem on this web site; I also am a blogger, and I was questioning your scenario; we now have created some good methods and were looking to swap options with other people, be positive to blast me an e-mail if interested.

  709. Hello, I just hopped over to your website using StumbleUpon. Not somthing I might normally read, but I liked your views none the less. Thank you for creating some thing well worth reading through.

  711. One other issue is that if you are in a predicament where you would not have a cosigner then you may actually want to try to make use of all of your educational funding options. You can find many grants or loans and other scholarships or grants that will give you money to assist with education expenses. Many thanks for the post.

  713. Do you might have a spam issue on this web site; I also am a blogger, and I was asking yourself your scenario; weve created some good techniques and were searching to trade solutions with other folks, be certain to shoot me an e-mail if interested.

  714. Do youve a spam problem on this web site; I also am a blogger, and I was questioning your situation; weve got developed some good approaches and we are looking to swap options with other individuals, be sure to blast me an e-mail if interested.

  719. Have you given any consideration at all with converting your current webpage into Spanish? I know a small number of translaters here that will would help you do it for free if you wanna get in touch with me.

  722. I tried taking a look at your web site in my blackberry and the layout doesnt seem to be correct. Might want to check it out on WAP as well as it seems most cell phone layouts are not working with your web page.

  735. I experimented with taking a look at your web site on my blackberry and the page layout does not seem to be right. Might want to check it out on WAP as well as it seems most cellphone layouts are not really working with your site.

  738. Hi there this is kinda of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding know-how so I wanted to get guidance from someone with experience. Any help would be enormously appreciated!

  739. Hi, Neat post. There is an issue together with your site in internet explorer, might test this¡K IE still is the market chief and a big portion of other folks will pass over your great writing due to this problem.

  740. I tried viewing your web site in my iphone and the structure doesnt seem to be right. Might want to check it out on WAP as well as it seems most cellphone layouts are not working with your site.

  742. I was basically wanting to know if you ever thought of switching the design of your web site? It is well written; I really like what youve got to state. But maybe you could add a a bit more in the way of written content so people can connect to it better. Youve got an awful lot of text for only having one or two images. Maybe you could space it out better?

  746. It looks to me that this website doesnt download on a Motorola Droid. Are other people having the same issue? I enjoy this site and dont want to have to miss it any time Im gone from my computer.

  747. Thanks for this article. I’d personally also like to state that it can often be hard if you find yourself in school and starting out to create a long credit score. There are many learners who are simply just trying to live and have an extended or beneficial credit history is often a difficult thing to have.

  749. As soon as I at first left a comment I clicked on the Notify me whenever new comments are added checkbox and now every time a comment is added I get 4 email messages with the identical comment.

  755. Today, with all the fast lifestyle that everyone leads, credit cards get this amazing demand throughout the economy. Persons throughout every field are using the credit card and people who are not using the credit cards have arranged to apply for one in particular. Thanks for discussing your ideas on credit cards.

  757. If you dont mind, exactly where do you host your web page? I am hunting for a good quality host and your weblog appears to be extremely fast and up all the time

  759. Do you might have a spam concern on this internet site; I also am a blogger, and I was asking yourself your situation; we have developed some nice approaches and were looking to exchange options with other individuals, be certain to blast me an e-mail if planning to pursue.

  761. Do youve a spam concern on this internet site; I also am a blogger, and I was wondering your situation; weve got developed some good techniques and we are searching to swap solutions with other individuals, be sure to blast me an e-mail if interested.

  762. Thanks , I have just been searching representing information approximately this topic for a slow calculate and yours is the greatest I have came ahead accordingly further. Still, what in regards to the underneath line? Are you confident concerning the source?

  766. Have you ever regarded as about adding a little little bit more than just your posts? I mean, that which you say is basic and everything. Nonetheless consider in the event you added some great graphics or movies to give your posts much more, “pop”! Your content material is great but with pics and video clips, this blog could undeniably be one of the best in its field. Wonderful blog!

  768. With havin so much content and articles do you ever run into any problems of plagorism or copyright violation? My site has a lot of unique content I’ve either authored myself or outsourced but it looks like a lot of it is popping it up all over the web without my permission. Do you know any solutions to help prevent content from being stolen? I’d certainly appreciate it.

  770. I needed to put you a little bit of note to finally thank you so much as before about the gorgeous information you’ve shared on this site. It was simply incredibly open-handed with you to make without restraint what a lot of people could have advertised as an e-book in order to make some cash on their own, even more so considering the fact that you could possibly have done it if you ever wanted. The solutions additionally worked to become easy way to fully grasp other people have the same zeal the same as my own to know the truth many more with regard to this condition. I’m sure there are lots of more pleasant instances up front for folks who read your website.

  774. Do you really run various other websites? Mainly because it has a tendency to me in which a place We learn content published by doing this: accurate, dependable, truthful. Allow realize wherever more to help give, am ready to accept reading!

  781. Do youve got a spam issue on this website; I also am a blogger, and I was wondering your situation; weve got created some good methods and we are searching to trade solutions with other individuals, be certain to fire me an e-mail if interested.

  785. Thanks for making me to acquire new concepts about pc’s. I also hold the belief that one of the best ways to keep your mobile computer in primary condition is to use a hard plastic case, or maybe shell, that matches over the top of the computer. Most of these protective gear will be model unique since they are manufactured to fit perfectly above the natural outer shell. You can buy these directly from owner, or through third party places if they are intended for your laptop, however not all laptop could have a shell on the market. Yet again, thanks for your suggestions.

  795. Hello, Neat post. There is a problem with your website in internet explorer, could check this… IE still is the marketplace leader and a good section of folks will pass over your magnificent writing because of this problem.

  805. Have you given any consideration at all with converting your main web page in to German? I know a couple of of translaters here that will would certainly help you do it for no cost if you wanna contact me.

  809. Unquestionably believe that which you said. Your favorite justification seemed to be on the internet the simplest thing to be aware of. I say to you, I definitely get irked while people think about worries that they plainly do not know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks

  813. Have you given any thought at all with translating your blog in to Chinese? I know a couple of translaters here that might help you do it for no cost if you want to get in touch with me personally.