How to Start Running Faster and Longer

 

If you are recently falling short on your targeted distance when running, it is the right time for you to take some action and address this issue. If you are looking for ways on how to start running faster and longer, doing some simple changes to your daily running routine can go a long way. By planning the simple steps provided below, you can run faster and longer with a minimum amount of exercise.

 

Steps on How to Start Running Faster and Longer

 

How to Start Running

When you want to know how to start running faster and longer., always remember that more than twice the weight of your body is being absorbed by the joints, ligaments, tissues, and nerves. They will only withstand that strain if there is enough motion on your joint. To ensure that you will never experience any injury and your body will be in the right state, massage the areas such as the hip flexors, calves, groins, and quads before you start running. It will help you manage the different sets of motions, and your body will be ready to take a longer distance of running faster.

 

 

Sprinting

 sprint

It doesn’t matter where you are planning to run. You can run on your treadmill, or you can run on a track. If you want to know how to start running faster and longer, there are simple approaches to doing it. First is, you should start running at your normal speed. You should keep on running at this speed for at least 3 minutes of running on a track for at least one lap. After that, sprint for around one minute or halfway around the lap. Recover your strength by walking on the remaining half of the lap or for 1 minute. Continue doing this routine for 30 minutes at least once per week.

 

Keeping Track of Your Record

 How to Start Running

Run normally for 30-45 minutes on a treadmill, track, or any place based on your average schedule. Be sure to keep track of the total distance you covered if you want to know how to start running faster and longer. Next time you are doing the same routine, aim to surpass your previous record. It doesn’t matter if it is just a few meters improvement from your past record.

 

Maintaining Your Average Speed

 run

Run at around 3-10 miles at your average speed. Try to maintain the speed of your running. If you are looking for approaches on how to start running faster and longer, you should do this exercise at least once a week. It will ensure that you will be able to run longer at a maintained level of speed.

 

Quick Exercise

 exercise

Finally, you should perform quick exercises before you start running. Doing simple stretches will ensure that your muscles and bones are more flexible and will prevent the possibility of any injury. A simple massage can also condition your body and let you cover a longer distance when running, which is a good tip on how to start running faster and longer.

 

 

How to Start Running With Bad Knees

 

Many people refuse to exercise just because they have bad knees. If you have a past injury or arthritis, or other conditions causing your knees to experience pain, there are simple steps that can help you start running with bad knees. These steps can make your running painless and productive.

 

Surface

 run

Running on hard grounds such as concrete can add some stress to your joint. If you are looking for ways on how to start running with bad knees, running on places with softer ground can alleviate the stress you are feeling. It is one of the reasons why some high school and college athletes are running on fairways. When you find softer ground, make sure that the ground is stable to avoid slipping or tripping. It is not recommended to do your running on sand because it is unstable and can place more strain on your knees. A surface covered by grass or dried leaves would be the best choice.

 

Your Running Shoes

 

The perfect pair of running shoes will help you know how to start running with bad knees. Your running shoes should fit perfectly and provide adequate support for your activity. Some running shoes are intended to support our feet, which creates stress on our knees. The durability of the average running shoes is around 300-500 miles. If you are constantly using your running shoes, make sure to replace them every 5-6 months.

 

Proper Running Form

 How to Start Running

If you are looking for ways on how to start running with bad knees, the proper form when running should help you a lot. Running hastily can increase the damage on your knees and worse its condition. When running, ensure that your knees are bent and lean your body forward. It can help create an additional cushion for your knees. Make sure that your feet will also land on the heel instead of flat feet, as it can minimize the amount of stress in your knees.

 

Taking a Break

 sneakers

It will not hurt you to take a break once in a while to rest your knees. Remember that the strain accumulated by your knees is based on the amount of distance you cover through running. If your daily goal is to run for at least 60 minutes, you might want to divide it into 3-20 minutes of running. This will allow your knees to take a rest and help you on how to start running with bad knees.

 

Finally, if you are looking for ways on how to start running with bad knees, make sure that you will do simple stretching before running. Ensure that you stretch your calves, hamstring, and your quadriceps. It is a great way to diminish the amount of strain on your knee joints.

 

How to Start Running After Injury

 sneakers

You are starting to feel that your condition is better than the past few weeks when your injury is still fresh. You have that certain urgency to hit the road again and run to your heart’s content. However, you are a bit worried that you might hit the hospital ward again once you begin your daily running routine again. If you are looking for ways on how to start running after injury, the small tips provided below will offer you solutions to your concerns.

 

 

Being Ready

 jogging

The first thing you have to ask yourself when looking for ways on how to start running after injury is to make sure that you are ready. When someone, especially an athlete, wants to go back to his normal practice or routine, his coach would ask him to perform simple exercises to find out how his body would react. There should be unrestricted movement, particularly on the affected area, and no swelling should be present. You should also not feel even a tiny amount of pain during exercise; otherwise, this can worsen your condition. In terms of running, you can do simple exercises to determine if you are ready to run once again.

 

·         Do brisk walking for at least 30 minutes

·         Balance using only one leg for about 30 seconds.

·         Do 15-20 counts of knee dip and 20-30 calf raise

·         Jump and hop freely 3-4 times.

 

As mentioned above, when you are doing this exercise to help you know how to start running after injury, you should be virtually free from any type of pain.

 

 

Gradual Run

 shoes

When you are returning from your daily activities after an injury, it is only expected that you are not in your top condition. When you are looking for ways on how to start running after injury effectively, you should allow yourself to return from your optimum condition gradually. Start slow and perform lower than your maximum run. Make sure that you will allow yourself to rest on the next day. When you are starting to feel comfortable, try to change your routine one step at a time. After a few days or maybe weeks and you can feel that you are already in your top condition, you may once again run like you used to.

 

Finally, you need to find the root cause of the injury to prevent similar occurrences from happening again. Is it an underlying cause of your flexibility, biomechanics, or your strength? Knowing the reason behind the previous injury is essential if you want to know how to start running after injury. During your recuperation period, you may perform simple exercises that can improve your flexibility, strength, or biomechanics to prevent possible injuries shortly. Best of all, do not push yourself from returning to your normal form. You will eventually get there.

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