|This is a running related article.
If you wish to shop for a running watch, you can Buy Running Watches Here.
I came across an article the other day with a couple of tips that I think can improve the average distance runners performances, yet are shunned by many.
These two activities are hills and speed work.
Yeah, yeah I can hear your groans and complaints already, but in years of running I have seen that these two unpopular activities can go a long way to promoting a runner’s strength, speed and lactate threshold giving a runner an edge over his competitors who ignore these types of sessions.
When you are done reading, be sure to check out our article, the Six Fundamental Exercise Types of The Long Distance Runner for examples of other types of endurance training.
Two Secrets For Improving Long Distance Running Times by Scott Malin
Building up endurance for long races by turning in countless hours of distance running is only one aspect of reaching your goal. Running is a sport that must be learned just like any other. It requires more than simply jogging around a lot. When you learn to utilize all avenues of running instead of doing only long, slow distance runs, you can improve your cardio capacity, teach your muscles to work more efficiently and cut your distance times down drastically.
Secret #1 – Hills
Hills are an excellent way to vary the terrain and difficulty of a run. Mixed hills can add a much needed dimension to a long distance run, allowing different muscle groups to function at anaerobic levels for a short period of time. In addition, hills (especially trail runs) promote the use and strengthening of the ankle. Ankles are a seldom talked about part of the body until a runner comes up with a sprain, yet they are essential for balance and stabilization, especially as runs become longer. Running hills can help in the following ways:
• Stronger push-off power
• Improves stride frequency
• Develops control and stabilization (downhill running)
• Promotes strength endurance
• Helps to develop maximum speed
• Improves the bodies ability to handle lactic acid
• Improved hip flexibility
Secret #2 – Sprints
Sprints are an extraordinary way to improve your distance running speed. Contrary to what some distance runners may think, sprinting and distance running do not need to be at odds with each other. They work wonderfully well together and offer up a more balanced training regime. Sprinting will increase your lactate threshold and promote better blood flow to the muscles. Simply put, getting more nutrients in and taking more waste taken out makes it easier to go longer distances. Sprinting benefits are:
• Increased running speed – allows for faster distance runs
• Raise the body’s lactate threshold- allows you to run faster before lactic acid forms
• Improves blood flow to the muscles- more oxygen reaches muscles allowing for better function
• Improved aerobic capacity- allowing the body to utilize oxygen more efficiently for prolonged periods of time.
Long distance running can be very rewarding but if you, like many others find yourself stuck in a plateau, why not give one of these options a try. You will be amazed at the results!
If you would like to learn more or find other great articles on health, fitness and nutrition, please visit: www.dynamicsofmotion.com
Scott Malin is a widely respected expert on the subject of fitness, strength, and nutrition. To learn more, please visit: www.dynamicsofmotion.com
View More RUNNERS WATCHES HERE
View More MEN’S SPORTS WATCHES HERE.
View More LADIES SPORTS WATCHES HERE.