Introduction
Everyone knows how to run and most people have an idea of how to become a strong runner. On the one hand, tips and guidelines on how to become a stronger runner are abundant online. On the other hand, exact instructions on the matter are scarce and hard to find. The present paper offer instructions with illustration on how to become a better runner. There are no special skills needed to implement the guideline; however, some equipment is advised in the instructions.
Instructions
Step 1: Prepare your mind
- Visit your physician and ask about any counter-indications and side effects of running. Account for every relevant health issue you may have.
- Set up an exact goal and specify the timeframe. For example, “I want to be able to run 10 miles in 6 months”. Keep the goal realistic and do not give yourself too much time.
- Find a professional coach to consult about every detail of the running techniques. Elaborate your running time and modify your goal if needed.
Step 2: Buy essential gear
- Get proper running shoes. Let an expert help you find the right shoes to avoid painful blisters and other problems (Janos, K., n.d.).
- Get proper lightweight, thin, breathable clothing. Again, consult a specialist about the matter. Consider all kinds of weather in your area.
- Get exercise equipment your coach proposed.
Step 3: Get ready every time before leaving home for a jog
- Check the weather forecast and dress accordingly. Remember not to overdress, as your body will generate heat.
- Warm-up for 5-10 minutes before starting. Consult your coach about the right warm-up sequence.
- Find proper terrain/surface. Start running on a flat and soft surface and later add uphill and downhill running.
Step 4: Start Eating Healthy
Balance your diet. Look at the pie chart to see what a healthy meal comprises. Avoid snacking between meals.
Step 5: Stay Hydrated
Drink a glass of water (200 ml – 250 ml) before, after, and while you are running. Be sure not to drink more than the stated amount, as it will make you tired faster.
Step 6: Find your running pace
- Run three days a week. Use the diagram for help as an example of your weekly routine.
- Add time and distance whenever you feel comfortable. Keep your goal in mind and act accordingly.
- Practice interval running at least once during the week. Sprint for a minute and walk for 5 minutes after that. Repeat 4-5 times.
Step 7: Breathe properly
Find a breathing rhythm that works for you and practice calm breathing. Match your stride to your breath, not the other way around. Inhale for two steps and exhale for the other two steps.
Step 8: Exercise between running days
Practice planking.
Strengthen your toes with a simple exercise: Lay the towel out in front of you, and place both bare feet on top. Using your toes, try to scrunch the towel all the way. (Smith, n.d.)
Step 9: Keep it amusing
- Find a running partner to incorporate competition throughout the running session.
- Add music to running. Create a motivating playlist and listen to it while running.
- Monitor your performance. Run an excel file to keep your progress. Write down the distance, time, weather conditions, clothing, your mood, and any other detail you feel is essential, and analyze the data once a month (Haugen & Buchheit 2015). Your entries should look like the diagram.
- Share and discuss your progress online on Facebook or any other social media.
Step 10: Stay motivated
- Remember the benefits of running. Runners have 25%–40% reduced the risk of premature mortality and may live up to three years longer than non-runners (Lee et al., 2017).
- Focus on your goal.
Step 11: Rest
- Sleep 7 hours a day. Go to bed before 11 P.M. and wake up at 5 A.M. – 6 A.M.
- Include two days of rest from all the training if you feel tired. Adjust your running schedule accordingly.
Conclusion
The present paper overviews 11 steps that promote better running performance. The key to becoming a stronger runner is shifting towards a healthy lifestyle by keeping a proper diet, drinking enough fluid, and making an appropriate training schedule. Less focus is put upon the actual running techniques namely adequate breathing, body alignment, and specific exercises. In conclusion, improving running results is a process that includes many aspects, but following the 11 steps described in the paper makes the matter easier.
References
Curran, A. (2014). A tired mind can be just as troublesome as tired leg while training for a marathon. Web.
Haugen, T., & Buchheit, M. (2015). Sprint Running Performance Monitoring: Methodological and Practical Considerations. Sports Medicine, 46(5), 641-656. Web.
Janos, K. (n.d.). Running gear for beginners: The essential, helpful and fun. Web.
Lee, D., Brellenthin, A., Thompson, P., Sui, X., Lee, I., & Lavie, C. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, 60(1), 45-55. Web.
Olarewaju, O. (n.d.). Wellness Tips: 3 important tips to keep the heart healthy. Web.
Smith, J. (n.d.). The best running tips of all time. Web.