Hate
being in the back of the pack? Here’s how to step up your skills and
improve your running game in no time. Never dread another jog again!
R.U.N.
The only way to get in shape for running is to START running. Even if
it’s only for 15 minutes, try to go for a jog every other day. Each week
try to either add 8-10 minutes to your time or push the pace and speed
things up. To keep your runs interesting, try a different route
occasionally: It’s a great way to explore your area. Go with a buddy to
stay safe!
Work on those abs
Your core strength is what supports you while you run. When you slump
over and feel like you are about to fall to the ground, you are actually
making it harder for yourself to breathe, and it is definitely not
making you run any faster. To straighten up your back while running (and
in everyday life!), start by doing 3 sets of 30 crunches and 2 sets of
20 bicycle crunches every other day. When you go for your runs pay
attention to your posture by keeping your back straight and shoulders
pulled back.
Hills
It’s time to tackle what ya dread: those hills! Start by finding 2 hills
in your area, a small one and a big one, and once a week take a jog
over to warm up. Try to begin with three sets of four runs up the small
hills and two sets of four runs on the big hill. Keep at a constant run,
even if it has to be the old man shuffle, and push through. Pump your
arms and pick up your feet, and you’ll make it up in no time!
Intervals
We’ve said it before, but intervals are the best thing to improve your
endurance and speed if you’ve hit a running plateau. Try running at a
normal pace for two minutes, then sprinting for one minute, then slowing
down again for two minutes. Repeat the cycle for a full 12 minutes.
Stretch it out
Nothing is worse than not being able to walk the day after a running
workout. Make sure after every run you stretch out your arms and legs to
keep from cramping up. Alternate hard and easy days. After a hard day,
pay special attention to your calves, shins and thighs to avoid any
injury.
Keep it fun!
Remember, this isn’t the 2012 Olympics you are training for, so make
sure you are still having a good time. Bring a friend along with you or
make a pump-up playlist to keep you motivated. And if you miss a day
here and there it’s not the end of the world. Just slip on those sneaks
and hit the pavement.
BY ANA D’AMBROGI ON 9/6/2011 4:00:00 PM
POSTED IN health, fitness, athlete