Endurance is the key to running farther and faster.
The key to running farther and faster is endurance. Two types of endurance are aerobic (that is, cardiovascular; the need for oxygen to produce energy), which involves the heart and lungs, and anaerobic, which is the muscle's ability to produce its own energy without oxygen. Increasing your endurance means overcoming "the wall"--the mental or physical limit. Many runners hit the wall when they feel fatigue. Fatigue is caused by a buildup of carbon dioxide (a by-product of anaerobic metabolism) and/or lactic acid (the by-product of aerobic metabolism). In order to train your body to run farther and faster, you have to increase your aerobic and .
Instructions
1. Warm-up and stretch before every workout. Warm up your body by taking a brisk five-minute walk or doing 15 to 20 jumping jacks. Stretch your muscles, especially leg muscles--hold each stretch position for 30 to 60 seconds.
2. Drink water throughout the day. Eight cups is recommended for daily activity; however, a gallon of water is best for endurance training.
3. Take a daily multivitamin to ensure your body is receiving all of the necessary vitamins and minerals needed to function properly. For example, minerals such as potassium, calcium and magnesium all play a vital part in muscle contraction, while vitamins such as B12 increase the speed in which the brain can tell to move. Most of these essential vitamins and minerals can be found in many over-the-counter daily multivitamins.
4. Run faster by increasing your anaerobic endurance. High-intensity interval training such as circuit and sprint training helps to increase your muscles' tolerance of high lactic acid levels, helping to prevent fatigue.
5. Run farther by increasing your aerobic endurance. Aerobic exercises, also known as cardio, are low-intensity prolonged training activities, such as jumping rope, swimming and weight lifting. These activities train your body to intake and use oxygen effectively during physical strain. This is done by training the heart to pump more efficiently and stretching your diaphragm to allow the lungs more space to expand and take in oxygen.
6. Practice good form and technique. Run looking ahead and not down at your feet; this misaligns your spine and will cause your back to hurt. Keep your shoulders low and loose. Your arms should swing forward and back; don't allow them to cross the body and do not run with clenched fists (this causes muscle tension). Maintain proper posture by keeping your hips and back aligned. When running, land lightly on the ball of your foot and push off with your toes--you should feel your calf muscle propel you forward with each step.
7. Focus on taking slow, deep breaths from the diaphragm. This helps the lungs take in as much oxygen as possible. You naturally breathe with your chest, but this shallow breathing is only functional for moderate activities. Breath through your nose and mouth, allowing the belly and chest to expand with every breath. Use the 3:2 ratio, which involves starting your inhale on the left foot and continuing to inhale while the right then left foot strike the ground--a total of three steps. Exhale when the right foot strikes the ground and continue to exhale until the left foot strikes the ground--a total of two steps. Also, exhale forcefully if you begin to feel air deprived; this forces built-up CO2 out of the body, allowing more room for air.
8. Focus mentally. Set mental short- and long-term goals during your run. For example, a short-term goal may be to push yourself to run to the next stop sign, and once that's achieved, then to the next stop sign. A long-term goal may be to maintain or speed for the next three stop signs. Listening to music that matches your pace helps your body and breathing settle into a rhythm.
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