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Top tips to Running faster

Running Faster

Top tips to Running faster

Running triathlon
  • Interval running.  For 2 mins run or walk at a slow pace then run as fast as you can for 1 minute.  Repeat this fir 30 to 40 minutes.  The intervals can be changed longer or shorter, as your stamina dictates.  Interval running should be done at least once a week.
  • Hill running find a good steep hill.  Run 100 to 200 metres up the hill as fast as you can then jog or walk slowly down.  Repeat this 8 to 10 times.  Again hill running should be completed once a week, but not much more as the impact can cause injury if you do this too often.
  • Ensure you are well hydrated before the run
  • Regular frequent running will over time improve your running but if you are increasing your running amount then stick to the 10% rule.  Increase by only 10% each week.  Running is a high impact sport and it is important not to put too much impact all at once on your bones, joints and muscles.
  • Good pair of running shoes, will not only improve your running but can help to protect you from injury.  Get your gait checked at a proper running shop.  Runners world usually have a tread mill in their shops and you can get your gait checked there.
  • Using your phone with fitness apps such as Runkeeper will help you to track your progress
  • When we run we can sweat excessively which can the deplete out salt levels faster than normal.  You can get energy drinks that provide these extra electrolytes but a cheaper way be to add a pinch of salt to orange squash
  • Warm up is essential, ensuring you jog slowly or walk for the first 5 to 20 minutes.  There are a number of other warm up exercises that can be performed prior to your run.  Very Importantly ensure that you do stretching after your run mainly to protect you from injury.
  • Run at least run long run a week.



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