Through the years I think the only way to improve as a runner is to run faster, maybe more, or some combination of the two. I sat and watched the elite runners in the world to spend a year of unimaginable high volume, high intensity training, just to shave fractions of a second in a mile or 1500 meters Time.
Fortunately, not much effort for us humans to repair is needed. Indeed, it is possible for you to grow faster not need the distance you are doing! Sounds too good to be true? This is how!
1. Increasing efficiency in operation: If you’re like most runners, perhaps more than a step and land hard on your heels. Try to shorten your stride so your foot more than a glancing blow below the hips. Reduction of time in contact with the ground makes your legs feel lighter on your feet and corridors clear.
2. Increasing the level of their steps. Rapid rotation of the leg is necessary to compensate new length and height of your step. Good runners take about 180 steps per minute, or 90 to 30 seconds. Count your steps for 30 seconds and try to get to 90 continuously.
3. Add some intensity exercise per week. Five or six spaces for 2 or 3 minutes at a rate of 5 K they should. Ideally, this training is done on lines 400 meters so that once the intervals and monitor your progress, but you can also use just a stretch of flat road and look. Four to six training should be enough to make a difference 5k time.
4. Complete one of the most common with 4 or 5 shoemakers Roll. Striders is one meter 50-75 5K run your pace to keep your leg muscles get used to the rapid rotation. Save this one for 2 or 3 days after a short interval training.
5. Add a spinning class, some hills biking, or climbing stairs or twice a week, especially if the muscles are tired from walking. Exercise not walk will improve your fitness level and can add enough extra leg strength to make a difference as when you teach.
6. Get into the habit of stretching the muscle groups, especially as you age. Evidence is growing fear that improve walking, but as a runner has to stretch the hamstrings, calves, glutes, hip flexors and almost every day to ensure a good range of motion in the hips.
7. Lose weight if you need it! The extra body fat is like carrying lead in the pocket, it slows you down. The fall of the pound to only 2 or 3 body fat (not water!) By improving your eating habits make a big difference in your ability to function. Remove only 12 oz soda or dessert every day and expect to lose one to two pounds in less than a month!
8. Always an easy day after interval training or long term it will do. Remember, only 1 hard sessions per week is all you need. Take time before you run your next 5k so that you are well rested.
9. Try one or two 1 mile time trial in his previous 5k weeks. This will help you understand the speed, reduce anxiety and even improve your fitness. You can switch to the standard tests of short interval training.
10. Fatigue can often blame dehydration. It takes more than 1 day to make sure you are fully hydrated, so keep handy a bottle of water and drink throughout the day, especially before and after exercise.
BONUS: Smoker will see an improvement within a few days after the suspension and do nothing!