Being a good runner is all about endurance and technique. These two essentials will enable you to run longer and faster. Taking good care of your body is one of the keys to building speed and increasing your agility. Here are a few essentials that will help you accomplish those goals, enabling you to run fast and cover long distances.
The Right Clothing and Shoes
Being a good runner is all about preparing yourself. Having the right equipment is an essential aspect of building your technique and reducing the risk of injuries.
A solid pair of running shoes is an absolute must-have. If you’re serious about building a jogging routine, consider investing in a more expensive pair. It will stabilize your foot, reduce the impact of the activity and diminish the risk of injuries.
If you run mainly on concrete, opt for road running shoes. Trail running shoes are suitable for the needs of people who like going up the mountain and running on trails. A store assistant will guide you through the basics and help you identify the pair that’s just right for you.
The clothes you wear should be suitable for high intensity activities like running, as well. Compression items are a good choice for runners. They offer muscle support, reduce vibrations and enhance the performance of athletes.
Warm Up and Stretch Every Single Time
The things that you do before and after jogging will affect your endurance and your speed. Warm up your joints and muscles with a slow jog every single time. After you jog for 15 minutes, you can do a bit of stretching. This preliminary routine will get your body ready for fast running. The same applies to stretching after you’re done with the jog. Post-workout stretches reduce the risk of pain and muscle stiffness, they increase flexibility, increase the range of motion and enhance muscle coordination.
While running on an even surface is a lot easier and it makes more sense when it comes to being strong, going uphill is a much better idea. Trying to conquer an incline builds muscle strength and increases the capacity of the lungs. These two improvements will help you last longer on the road and make you faster.
It’s a good idea to run up a hill at least once during your weekly workout routine. Choose a different hill every single time to modify the intensity. Remember to maintain the effort even while going up and during the descent. Otherwise, you risk injuring yourself on the way down.
Calculate the Right Running Pace
Choosing the right pace for your fitness level is a must-do. The pace you can do while sprinting is quite different from the one that’s right for a long run. The same applies to the pace of a beginner and the pace of an experienced marathon runner. You can easily find dozens of training pace calculators online. These are based on the distance you’re trying to run and your previous pace times.
Build the Mileage Up
Endurance is all about pushing yourself harder every single time. Increase the mileage a bit every single week. A general rule of thumb is to increase the distance by 10 percent per week. Needless to say, you can modify this number on the basis of your workout goal and your current fitness level.