You have found your pace and even managed to beat your goal. Now it is time to level up when it comes to running to help boost your stamina and speed, but where do you start? Get the most out of your training with these handy tips.
Tap into tempo runs
Challenging yourself and being consistent is one of the ways to improve your stamina and run workouts. Tempo runs are runs that are completed over a shorter distance but at a higher pace than you would normally train. Keep in mind to keep these at a level that are challenging but not physically taxing. Set these at 20- 40 minutes, which you can gradually increase as you improve.
Perfect your technique
When it comes to finding a technique that can help you feel lighter and move more efficiently when running, the focus is usually on our legs. However, every part of your body is used with each motion, which is why it is important to strengthen your entire body. Focusing on full-body workouts that can boost your strength and stamina along with mobility workouts can help improve your running. Always listen to your body. Should you feel any discomfort or pain slow down and take a moment to recover before getting back into it.
Take on the hills
Switching up your pace and your running route can make your workout less boring and also maximise your leg muscles. Try to include running up and down hills to improve your speed, upper body strength and build your leg strength. You can choose to go for a steady pace or a hard run up a hill according to your level of fitness. Remember to give your body the necessary break it needs the next day.
Switch your surface
Not all surfaces are created equally, and it can impact various muscles and ligaments when you run on them. If you are a light runner that enjoys a fast pace, consider running on pavements. However, keep in mind that it comes with the drawback of not cushioning your steps.
Some of the best surfaces to run on is in a forest or park space that can provide great cushioning. Remember to keep an eye out for any roots or stones that can cause you to trip or twist an ankle.
Recovery runs to rest your muscles
Recovery runs are a great way to follow up on a speed run. Stick to a moderate pace. The aim is to recover from the previous run or HIT workout. Run easy for 15 minutes to give your muscles time to recover. Include these twice a week. These are especially great for those days where you are not feeling up to it.
