Tips For Girls About Jogging
Keeping and maintaining good body health is very important. Physical activities such as walking, swimming and jogging could keep the body physically and mentally healthy.
Jogging is famous to many teenagers. For some teenager, they found themselves very attractive when doing this activity. For others, this is a form of warm up before doing some sports. And maybe, they just enjoy jogging because of their jogging partner. There are many reasons why teenager wants to engage in this physical activity.
As an observation, most of the teenagers have weight problems because they cannot control their desire for foods or eating habits especially for food that are sweet and salty. Teenagers, specifically girls, want to appear good at all times. They want to emphasize their body structure and maintain their sexy body, which makes them very attractive to the eyes of many people especially to the boys.
Most of teenagers got depressed and frustrated because they don’t get the type of body figure they want. For a problem like this, getting into shape and losing weight for teenagers needs much more effort and time. Rather than skipping meals, engaging to some physical activities such as jogging is the best way to keep them healthy, stronger and sexy. This will also make their bone stronger and help their cardiovascular active.
There is some information that girls should observed while jogging. Girls must be aware of the environment or the area where she jog. She should be accompanied by her friends, brothers or sisters, parents, neighbors or even pet dogs. Listening to music can make your jogging more enjoyable. You can bring you MP3 player with you but make sure that the volume is not too high. Too much volume can cause problem to your ears and it makes you more prone to danger especially if you are jogging along the road. And lastly, it is very essential to jog at the opposite side of the road.
Improving Distance Running With Strength Training
If you are a long distance runner than you want to make sure that your exercise training program is as complete as possible in order to keep your body in peak running condition. Of course distance running can be improved by actually running long distances on a daily basis, however not everyone has time to run 20 kilometers a day to keep up their pace. So then what else can a runner do to truly go the distance, when they’re short on time?
Well in order to make the most of your running time, and to make running easier, helping you to run longer distances without becoming fatigued, it is vital to improve your running economy. If you haven’t heard this term before, you are not alone. Running economy is about using less oxygen when you run. No, that does not mean that you should hold your breath when you run. It means that you are running at a smaller percentage of your V02max (maximal rate of oxygen utilization).
As you start to improve your economy, and thus use less of your V02max, running at a particular speed will begin to feel easier. Improving your economy just one percent can improve your 10 kilometer run by at least twenty seconds. This can be achieved through effective strength training and you can increase your running economy by four to five percent, shaving up to a minute off of your 10-K.
Consider the following study: six experienced female distance runners started a weight training regimen for a ten-week period. At the same time, another six female runners, also experienced, shunned the weight training in favor of their regular training routines. The women who did the weight training improved their upper body strength by 24% and lower body strength by 34%. Their heartbeats were slower during a run after completion of training than they were at the onset of the training, and their running economy improved enough for them to shave about eighty seconds off of a 10-K run on average. The other six runners showed no improvement in strength or running time.
These workouts could work for you too! So what did the women who included strength training into their workout do? The women strength trained three days a week, working on parallel squats with free weights, knee flexions, straight-leg heel raises, seated presses with free weights, rear-lat pull downs, hammer curls with free weights and weighted sit-ups with free weights for one workout.
The second workout was composed of lunges with free weights, knee extensions, bent-leg heel raises with free weights, bench presses with free weights, seated rows, front-lat pull downs and abdominal curls. The first and second workouts were alternated through the week so that the women never did the same two in a row. On days when the women were supposed to run they rested for at least five hours between working out and running. The women who strength trained also did not bulk up, which is good for runners who don’t want to carry around extra weight.
So what does this mean for you? Strength training significantly improved the performance of the athletes cited in this study and it can work for you, too. When your body strength increases, fewer muscle fibers actually have to engage for the act of running, meaning that you are wasting less energy and using less oxygen.
Also, the movements that you do make are more economical, making your oxygen use stay low during the course of your running. This means that you can run longer, faster and harder. Sounds like it is time to use that gym membership for more than just the treadmill.
Weight Loss Through Running
Running to lose weight facilitates the loss of weight, remodel the body and improve the sensation of well being. Running to lose weight can be a great way to exercise if you follow certain guidelines. Although you want to make sure that you have the right equipment like the proper running shoes and are eating healthy. Additionally, I strongly advocate that you invest in two to three pairs of high quality running shoes. Then, alternate the shoes each time you go out running to lose weight. The great thing is running shoes do not have to be expensive. In fact, this activity is one of the cheapest cardio workouts that you can engage in.
If you’re just starting out, you might want to begin with the suggested pattern, especially if you haven’t been exercising for quite a while:
Start walking, gradually add running, and build by no more than 10% per week.
Exercise will enhance all areas of your body and improvements will appear as you progress. By recording a log of your exercise routine, you will be able to see a progression of your improved fitness levels over time. Exercise that has the most benefit for minimizing cancer risk is probably that done at moderate to vigorous levels. The benefits of working out are tremendous, but the American lifestyle has become sedentary. Working out need not be an backbreaking or difficult job — it can be fun, exhilarating and provide great moments for families to not only exercise together but to talk and share other significant aspects of their lives.
Running can the likeliness of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.
However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to lower their body fat percentages to unhealthy levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.
When you exercise, do it at least five days a week. If you are able to make it 7 days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help counteract stress. Exercise in moderation may also help you control your blood pressure.
Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific information programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.
When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.
To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some incredible places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the beat of your favourite music on your next run and concentrate on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.
Take it slow at the beginning, because your target is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.
If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should get rid of hill work outright. As you improve in your health and fitness levels, adding runs up hills are an amazing way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.
Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of scenery from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.
Rest days are as important as training days. They give your muscles time to rest so you can run again.
To see how far you’ve come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, dieting progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you’ll be able to reach your goals sooner.
If you find maintaining your run routine difficult then use walking as a starting point. Walking during a cool-down is a form of active recovery, which helps clear the lactic acid out of the muscles faster than if you come to a dead stop. Jogging may be more effective after a hard workout, but usually walking is a more comfortable way to cool down especially in the heat.
Combined together with a sensible, sound nutrition program, running to lose weight will quicken your advancement towards your weight loss goals. And you’ll be slimmer and healthier sooner than you think!
5 Techniques To Running A Steady Pace
Keeping a pace is one of the most important aspects to improving your running. But, just about all runners have a hard time determining and keeping their pace. Running pace is simply the consistent, average speed that you run over a given distance. Let’s take a look at some techniques to running a steady pace.
1. Training
It is very important that you are consistent with your training. As a beginner, if you put in the miles for running, you will be training your body to adapt to longer and faster runs. The key here is that in your training, you learn the limits of your body. You also have several chances to reset the limits as you improve. Keep training so that you can learn to pace yourself.
2. Know Your Distance
For any run that you want to pace train, you should know the distance. It doesn’t matter if you measure by miles, kilometers, or number of steps you take. As long as you know your distance, you can begin to determine the speed of your pace to successfully cover the distance you have planned.
3. Plan Ahead
As a runner, if you plan ahead, it means to know where you are running. and, that means the details of distance. For example, if you plan a 5 mile run, do you know where you will be when you have hit 1 mile? If not, you should figure that out.
4. Use a Watch
When going out on a run, wear a watch. This is helpful in many ways, but, most importantly, it is a check-in device. Given that you already know your distance, you can break down your pace easily. For example, if you have a five mile run planned and you want to run a 10 minute per mile pace. You know that you will be running for 50 minutes. You also need to check your watch when you hit 1 miles to make sure you are on pace.
5. Adapt to all Conditions
As a runner, anything can happen when you hit the road or trail. You could feel tired, you could feel energized. Or, it may rain, or you hit every red light. Be flexible and adapt. If you aren’t going to hit your pace, adjust on the run and have fun.
Remember, learning how to pace takes time. As your body gets better at it, you will find yourself able to run further and stronger.
Know the Benefits of Running
Jogging is similar to walking in that it can be done anytime and anywhere and involves either one person or many. Again, like walking, jogging also conditions the heart, improves your muscle tone and strength, and relieves stress, besides also dealing with osteoporosis, arthritis and heart disease.
Getting started: Speak to your doctor before setting off on a jogging program. Go for a brisk walk or a slow run to warm up and then do a couple of stretching exercises. Slowly, build up a comfortable jogging pace. Ideally, you should land on the ball of your heel and push off from your toes.
Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, and a running program can really help to cut down on the last of your stubborn fat.
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.
Stress reduction. Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed when they wake up, and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating.
Casual Running – The majority of runners do it casually for the physical, social, and mental benefits. Casual runners usually love accessibility of running — you don’t need any fancy equipment and you can do it almost anywhere. And it’s never too late to start running, as many people who have taken up the sport in their 50s, 60s, and even 70s have proved.
Stress relief is another huge benefit of jogging. Whether by allowing you the time to think about life’s problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving problems that are nagging at you. What better than a 3 hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you’ll feel better in no time.
You must jog for at least 20 minutes before you will start to burn fat so for beginners it is recommended that you run for 25-30 minutes continuously. If this is not possible make sure you walk briskly and try to extend the duration to 45 minutes or 60 minutes. Another option is to jog in intervals so try jogging for 5 minutes and walking for 2 minutes. Increase how long you run for as your fitness improves. Try adding 5 minutes on each week or every second week. Aim to run for about 40 minutes to 1 hour. Your maximum jogging time might end up being 1 ½ to 2 hrs but you should have some rest days or some shorter days in between your maximum long jogs.
Why Is Trail Running So Rewarding?
As I think of it, trial running always gives me a feeling of being a bit wild and probably brings me as close to mother nature as I can get (being a city kid). This feeling is very satisfying and gives me the same joy every time. It’s probably the biggest reasons why I love to trail run.
Here are some other thoughts on why trail running is THE way to run:
1. You get dirty! Trail running makes you feel you’re alive and really puts your equipment to the test. 2. Trail running exercises your entire body, gives you balance training and the softer and varying surfaces makes it comfortable to run longer and more often. 3. There are always new trails to find and try out there. Every run can be different. 4. You do not need iPods, GPS devices, and heart rate monitors for the running exercise.
Trail running is about running in the forest, not setting a personal best. You don’t even need a watch to keep track of the time. Just run! Just so you know, there are mainly two different kinds of trail running. Geeks like me distinguishes between what we call technical and non-technical trails. The technical trails are usually narrow, dirty or on rocky paths that offers a bit of a challenge to the runner. Non-technical trails are paved, gravel, or dirt roads that are generally easy to run on.
What do you need to start:
- Shoes: Road shoes work fine for the first short runs in the woods. But soon you’ll need a pair of trail running shoes. Shoes that have a stronger, protective sole and stability than ordinary road shoes.
- Clothing: You should choose clothes with a tight fit and something that you don’t mind getting dirty or snagged.
- Water bottle: If you ar planning a longer run than one hour, you need to bring something to drink. A favorite among trail runners is the handheld water bottle, that straps to the hand and has additional pouches for things like keys, ID, and power bars. But you can also use the Camel-back or bottle belt. It is important to have both your hands free when you are out trail running in case you trip and fall.
- Other things (advanced): Headlamp or flashlight, towel, change of clothes and bug spray.
6 Steps for Your Trail Running start
1. Just start: You don’t need to complicate your trail running, just find yourself a trail and start running. There are of course different local groups of trail junkies who you can talk to and maybe even get out running together with. They’ll probably also know the best trails in your area and help you to get started.
2. Slow and easy: In the beginning you might get frustrated that you feel like your running slower than your used to do on asphalt. Keep in mind that when trail running, you run about 20% slower than usually.
3. A bit different Slow down and take short, quick strides. If you’ll find nice trails with hills, jumps, obstacles and side-to-side movement, you need to shorten your strides so that your weight is over your feet, this allows you to react quicker and to maintain your balance during the run.
4. One step at a time running in the woods is most fun when you forget about pace and do whatever feels good. So if you feel like walking up a hill or trail it’s okay.
5. Look up The first couple of times you run you might have to remind yourself to look up a bit more than you usually do when you run on asphalt. This might feel odd, but if you trail run and look down on the trail all the times you kind of miss the whole point of being out running in the forest.
6. Cell Phone You should always bring a cell phone when running by yourself in case of emergency. Also, keep track of when the hunting season starts and where you shouldn’t run during this time.
© “http://www.trailrunningequipment.com 2011
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Why Running For Cardio Is So Important
Many people think that running is just an activity for children. Once they pass childhood, they forget all about running and lapse into a sedentary lifestyle. Other people think that the only adults who run are world class athletes, such as Olympic runners. They assume that if they are not athletes, then running is not an activity for them.
It is easy for people to forget how important running is and that it is a valuable activity not just for children or athletes. Of course, animals understand the importance of running. Certainly, the deer knows that it needs to run faster than the lion if it is to survive. Similarly, the lion knows that it needs to run fast enough to catch its prey if it is going to survive.
Even though people do not need to run to catch their dinner or to avoid becoming prey, running is still an activity that is important for the well-being of humans as a species. Running is one of the most effective and least expensive forms of cardio exercise. Furthermore, you can engage in running as a form of exercise just about any time and any place.
If you are a morning person, you can run first thing in the morning around your neighborhood. If you prefer to run in the evening, you can run then also. Other than a good pair of running shoes, you do not need any special equipment or a gym membership in order to engage in running as part of your exercise regimen.
If you are a novice to running, however, you should follow a couple of steps in order to ensure that you will have fun and be safe while running. Before you start your running regimen, visit your physician to ensure that there are no health problems that might affect your running regimen.
Assuming your doctor gives you the green light to engage in running, then you are ready to begin. There is no time like the present to start enjoying the benefits of running as a cardio exercise, especially if you are over the age of forty, or you have known health problems especially heart problems, or you are overweight. If you are a beginner, then you should consider joining a running program that focuses on beginners.
You will find a sense of community with your fellow runners and you will probably enjoy your run more if you participate with others. Before you know it, your health will be better, your weight will drop, and you will have new friends as an added bonus. There is, however, another benefit to joining a running program aimed at beginners.
You will run under the supervision a person who is trained to supervise and manage such an exercise program. With the proper supervision, you should be able to run safely without worry about over exertion. Too many people skip this important step and immediately start a running regimen without supervision. They over exert themselves and become fatigued or suffer an injury.
Then they decide to quit running because it is “too much” for them. With the right supervision, running can be a cardio exercise that just about anyone can enjoy. Your stamina will increase as you become more practiced at running. You will find yourself running faster and for longer distances as your stamina increases.
You will not be short of breath after only a few yards as your health and level of physical fitness improve. Before you know it, you will find that you actually enjoy running and the benefits you gain from it.
Many people who were reluctant to begin running eventually realize that running has become their passion and they would not consider quitting. Even if running never becomes your passion, however, you will enjoy the physical benefits and health improvements you will realize as a result of running as a cardio exercise.
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Jogging Tips for Beginners – What You Must Know Before Pounding Pavement
Jogging is a terrific source of stress relief that can also help you take off excess pounds, build yourself confidence while toning up your lower body.
Of course, there are a few things to think about before you can take full advantage of all the benefits jogging has to offer. The following tips will help you enjoy jogging while avoiding beginner mistakes that could lead to injury or exhaustion.
Check With Your Doctor
If you haven’t been exercising regularly and have decided jogging is a fitness routine you wish to begin, consider visiting your doctor for a checkup. You don’t want to begin a new aerobic routine and make matters worse for yourself. You and your doctor know your health condition best and whether or not this activity will help or hurt you.
Jogging Requires Fuel
Even if you are jogging in hopes of losing some weight, it is very important that you eat at regular intervals throughout the day. It’s necessary to take in lots of healthy foods that will increase your energy. Because jogging burns lots of calories, this doesn’t mean you should load up on sugar, salt and fat. These food choices will negatively affect your weight loss goals and you may become frustrated by not seeing the results you had hoped for. Poor nutrition or drastically cutting back on calories will only leave your body low on fuel and incapable of performing your jogs efficiently.
Naturally, you don’t want to stuff your stomach prior to a run. Consider a banana or granola bars an hour before you set out for your jog. This way you won’t get a stomach ache from too much food and you’ll have the energy needed to jog the distance you desire. It is never a good idea to cut calories too severely, but it’s especially a bad idea if you are going to start jogging. You body needs fuel to jog so give it what it needs.
Play it Safe
Don’t disregard the importance of keeping your body safe from injury when you start jogging. Consider the items below to protect your muscles from injuries during and after a jog:
Warm up for at least a few minutes before you start jogging. Don’t take off jogging without preparing your muscles for the demands you intend to place upon them.
Cool down to bring your heart rate back down after the workout and end with a good stretch. Cooling down lets your heart and your muscles know it’s break time for them. They can relax and send blood to other parts of the body. A good all over body stretch will help you muscles recover sooner and you’ll feel better, too.
Drink plenty water before and after jogs to ensure you don’t get dehydrated. Even while you’re jogging it’s a good idea to consume a few ounces of water. You’ll sweat a lot so electrolyte replacement is important. You can either consume water or a drink such as Gatorade to replenish your body’s fluids.
Wear clothing that is appropriate to the weather. Also use sunscreen if you’re going to be out in the sun for more than 30 minutes. This is particularly true if you’re going to be jogging between the peak sun hours of 10:00 a.m. to 2:00 p.m.
Wear reflective clothing when running in the dark. Always assume drivers cannot see you. Wear a safety vest with reflective tape if you’re going to jog in the evening to avoid getting hit. Be sure, too, that you jog facing traffic so you can get out of the way if necessary.
Wear running shoes that feel good on your feet and offer adequate support. This is a critical point and very important to your jogging program. Poor foot support equals injuries. You will be more likely to suffer from shin splints, blisters and joint pain without proper foot support.
Consider Interval Training
If you get out there and realize jogging is just too difficult or uncomfortable to do safely, do not hesitate to rotate between jogging and walking. You can do a fast walk that builds up to the jogging bursts and with time you will be able to run longer and longer at a stretch, until you are jogging a solid half hour, hour, and beyond.
There are some great jogging programs that take you through structured interval training that progressively builds up to running longer stretches of time.
Take your time building up your endurance to avoid injury and burnout. You want to enjoy jogging. It’s a great activity after all, but it’s no fun if you get hurt. Your body needs time to come up to speed on your new fitness routine. Performing interval training will be a great help toward building your muscles and strengthening the ligaments and tendons around your joints.
Plan Your Route Carefully
You want to consider flat terrain when you’re beginning a jogging routine. Since you may not be able to handle running up steep hills or through wooded areas where the terrain is varied and uneven. It makes sense to map out jogging routes that are less demanding. You can add in some hills or wooded areas as your endurance and cardiovascular health improves, or you could plan to just walk those big hills for now. Do what feels comfortable and keeps you coming back for more. Too much too soon can lead to burnout, injury and disappointment.
As a beginning jogger you may feel uncoordinated or awkward at first. Your legs may feel heavy and you may feel anything but graceful and pretty. Don’t give up! Most people feel this way when they start jogging, especially those who have been mostly sedentary for quite awhile.
You can do some cross training with other sports or perhaps with strength training on the days you do not jog. Walking, hiking or biking are great cross training options to consider. They will help your body tremendously as you develop strong muscles and lose weight faster.
The more you jog, the faster you’ll feel graceful and at home in your running shoes! This is a great exercise to do and you’ll enjoy it if you take your time, listen to your body and get out there and do it regularly.
Running With The Proper Running Shoes
Runners get benefits from many different areas, the first is cardiovascular, the second is they are getting aerobic exercise and third is they are increasing endurance. A good pair of running shoes can be an important investment that can vary in style and function. When deciding to buy shoes makes sure you are purchasing the shoes for the right activity. Running shoes are manufactured for specific activity. When shopping for running shoes you should not look at the fancy designs but the functionality and durability of the shoe. The best women’s running shoes are designed to give the feet control, stability and cushioning. Finding the perfect pair of running shoes is part science and part art, with a healthy dose of research thrown in. There are many different running shoes today; there are those that can be used on grass, mountain trails and on tar. The majorities of running shoes are development and produced so the shoes can be used on sidewalks or road surfaces because this is where many of the runners run today.
The shoe should have about a thumbs’ width of space more than the full size of the feet. The middle foot area should have a secure and comfortable resting place beneath it. Also, be sure to try on both shoes. On many people one foot is usually bigger than the other foot. Inside the shoe is a stiffened cup encasing the toes known as the box, or block? The place over the toe is called the vamp, the opening near the toes is called the throat of the shoe.
Shoes that are well made have the ability to provide a rubber sole that can give good traction while an athlete is in motion, this will reduce the chance of getting injured. Shoes with motion control are especially recommended for athletes’ with flat feet or over pronator. Give serious consideration to buying a motion control running shoe if you wear orthotics or have flat feet. A shoe with motion control is a good stable shoe to choose.
Just like many of the advanced technologies like ipods, cell phones the running shoe has technically evolved in the marketplace. Running shoes are very important for the runner, it helps with balance and the runner needs a great shoe to absorb the shock to the leg and the shoe needs to be strong to handle the impact when the runner is running. Running shoes are designed for sporting activities. Runners benefit from the combination of cardiovascular and aerobic activity. Buying a good pair of running shoes is very important, in general running shoes should be replaced every 3-4 months, the new running shoes come in many different styles. At the top of this list was clearly a high-quality pair of running shoes. The key components of a perfect pair of running shoes are cushioning, stability and durability. Most of the common injuries when shoes are not fit properly are pains in the knee, arch pain which is under your foot and a sharp pain the heel.
How You Can Run Fast
You want to know how to run fast. Well I am going to tell you exactly how to run fast and how you can go even faster with proper training. Running is a great way to exercise and stay fit, but if you want to good at sports you need to be a fast runner. The stronger and more powerful you are the faster you will run. Now I will go through some helpful tips and ideas to get you moving even faster than you are today.
Running Technique:
You must have flawless technique and body awareness to run fast or faster. When you run fast or sprint you will use different technique then walking or jogging. When you run fast you want to stay on the balls of you feet and stay on the ground as little as possible. Concentrate on driving the knee up while you spring forward on your opposite leg, then lower the knee and do the same with the other leg. Do not worry about pushing because there is no time; just bring your knees up and down as fast as you can. Use your upper body power to propel you forward by pumping your arms back at a 90 degree angle.
You will feel it in you glutes and hamstrings when you are at top speed, not your quads as much. Practice your technique in your mind and in the gym or track.
How to run even faster with Training:
You need to hit the weights at the gym if you want increase power and strength for running speed. Have you ever seen 100 meter sprinters, these guys are in the gym lifting. Now you must understand how to lift weights to become faster. Always contract your muscles or lift the weight as fast as you can, lower the weight in control. Do heavy weight lifting that you can only lift 5 to 7 times. This is your strength range; you will rely a lot on your Central Nervous System. So you must recover and rest between workouts to see the benefits.
Exercises to Increase Speed:
Everyone can increase force or strength applied to the ground when they run. The more force you push into the ground the faster you will run as long as your limbs still move the same speed. So do exercise that combine speed and strength, and look at your body with your mind not your eyes. The strength of your central nervous system plays a major role in how fast you will be able to run, not how big your muscles are.
Here are some great exercises that can increase your speed dramatically: Squats, Dead lifts, Lunges, Bench Press, 10 Meter Sprints, Skipping Rope, Push ups, Pull ups, Jump Squats. These are compound movements so you will not develop muscle imbalances. Train at least 2 to 4 times a week for 45 to 60 minutes per workout. Work hard and smart.