With proper time, effort, and training, you can accomplish most any running goal!
Credit: New York Road Runners | ©New York Road Runners
Warmup
The warmup is a surprisingly important part of the workout that tends to get overlooked. First, wear warmup pants to store your legs' heat (sweat pants are fine).
To warmup, I start jogging and kick my butt with my feet to stretch out my legs. Once I start getting out of breath, I run a short sprint. It's important to really sprint and be out of breath, since this expands your lungs. If you don't do this, you'll run out of breath sooner during your workout! This is counterintuitive. You'd think you should conserve your energy and not sprint in the workout. But I made a point of sprinting and expanding my lungs even in the most important meets. It really works.
Next, stretch out your legs. Make sure to get your upper and lower legs. I don't know if it matters, but I like to stretch my arms too. The more you stretch the better. You can stretch a bit less in hot weather, but will need to stretch more in cold weather.
I then repeat running and stretching. 3 runs and 3 stretches, and then I'm ready to start my workout. Don't lollygag. If you rest too long during your warmup, the warmup benefits will go away.
Once your warmup is over. Take off your warmup pants. Unless it's REALLY cold, you should probably be working out in shorts.
Alternate Workouts
I've found 2 body aspects that are the keys to running. Your lungs and your muscles. Whenever you're tired from running, it's one of these aspects that goes bad. Or maybe both! So you'll want to alternate your workouts to most efficiently improve both your lungs and muscles
Lung Workouts- I always worked my lungs on Monday and Wednesday. To work the lungs, I would do sprint workouts. The details don't matter much, so long as you run as fast you can for as long as you can. You should be panting and out of breath by the end. Sadly, these are the least fun workouts and make you feel the queasiest. But on a positive note, they can be quick since you won't be running far.
Here are some of my favorite sprint workouts:
The warmup is a surprisingly important part of the workout that tends to get overlooked. First, wear warmup pants to store your legs' heat (sweat pants are fine).
To warmup, I start jogging and kick my butt with my feet to stretch out my legs. Once I start getting out of breath, I run a short sprint. It's important to really sprint and be out of breath, since this expands your lungs. If you don't do this, you'll run out of breath sooner during your workout! This is counterintuitive. You'd think you should conserve your energy and not sprint in the workout. But I made a point of sprinting and expanding my lungs even in the most important meets. It really works.
Next, stretch out your legs. Make sure to get your upper and lower legs. I don't know if it matters, but I like to stretch my arms too. The more you stretch the better. You can stretch a bit less in hot weather, but will need to stretch more in cold weather.
I then repeat running and stretching. 3 runs and 3 stretches, and then I'm ready to start my workout. Don't lollygag. If you rest too long during your warmup, the warmup benefits will go away.
Once your warmup is over. Take off your warmup pants. Unless it's REALLY cold, you should probably be working out in shorts.
Alternate Workouts
I've found 2 body aspects that are the keys to running. Your lungs and your muscles. Whenever you're tired from running, it's one of these aspects that goes bad. Or maybe both! So you'll want to alternate your workouts to most efficiently improve both your lungs and muscles
Lung Workouts- I always worked my lungs on Monday and Wednesday. To work the lungs, I would do sprint workouts. The details don't matter much, so long as you run as fast you can for as long as you can. You should be panting and out of breath by the end. Sadly, these are the least fun workouts and make you feel the queasiest. But on a positive note, they can be quick since you won't be running far.
Here are some of my favorite sprint workouts:
- Lung Workouts increase your lung capacity so you don't lose your breath
- Muscle Workouts strengthen your legs so you can run farther without feeling sore
Comments
plnekne
(Guest)
(Guest)
11/20/2008
i really hope this wroks because i am the hard hitter on my football team but i have no endurance
Best Friend (the Popular One) LOL
(Guest)
(Guest)
02/16/2008
That doesn't really work.
All you really need to do is jog every morning afternoon and night (mid day) . stetch for about 10 minutes before you run. :)
TRUST ME I AM THE MOST ATHLETIC PERSON AT MY SCHOOL!!! (i go to Creekside) the RICH people school. Unlike you are not RICH!!
Homer Simpson
(Guest)
(Guest)
07/19/2007
Wow This really works this is so cool!! (:
Anil K.
(Guest)
(Guest)
07/19/2007
Well there is more than that people?////
Wow, that's impressive. It feels like wasted energy but I've actually found you get a net gain from the warmup. It really helps your lung capacity. Not to mention reducing injury risks. Hope your half marathon goes well!
This is great adivce. I am running a half marathon on Saturday, and I typically don't like to waste energy on the warmup for longer races, but I think I will really need to.
Part 1 can be found at: http://www.associatedcontent.com/article/156966/how_you_can_become_a_great_runner_part.html
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