It takes patience, dedication and hard work to become a champion runner.
Becoming a champion runner requires dedication, practice and self-discipline on top of natural ability and speed. To shave time off your running pace, it's essential to have an unwavering dedication to proper nutrition, exercise and technique is essential. Though the task is challenging, the payoff is tremendous. With the proper tools and mental attitude, virtually all recreational runners can take their running goals and achievements to the next level.
Instructions
Setting Goals
1. Research the most common race distances offered in upcoming races near you. Decide which race distance provides the best fit for your ability. Shorter races cater to sprinters, while longer races are designed for endurance. Certain body types are better at certain race distances, too.
2. Decide which style of running fits best with the race length you want to concentrate on. For example, 5k races are the shortest and most popular, as they cater to faster running, while 10ks, half-marathons and marathons cater to runners who can maintain speed over long distances. By focusing on mastering a specific distance of race, runners can tailor training plans to hit specific time requirements.
3. Research upcoming races of the chosen distance, as training with specific goals in mind can help create benchmarks. When training to become a faster, more efficient runner, setting deadline-oriented performance goals is essential.
Preparing for Training
4. Monitor your current benchmarks by tracking average finishing time, pace per mile, and endurance level (general feeling of wellness or soreness post-run). Consider reasonable target times based on current "Personal Bests" compared to the average finishing times for top-ten race finishers in races in your area.
5. Research available training plans. Most plans require runners to log no less than 20 miles per week to see gains in speed and endurance. Pick a plan that caters to the selected race distance and speed goals.
6. Establish a running diary that will keep track of workouts, distances, finishing times, pace-per-mile and mental outlook post-run. Keeping a detailed record of workouts will help monitor progress, point out weaknesses and provide encouragement to stay on-track and not skip workouts.
7. Use proper running shoes for training. Different race distances can call for different types of shoes. Short races need less-cushioned shoes and longer distances require additional cushioning.
Making the Most out of Training
8. Build speed and sprinting ability by running "intervals," which call for short bursts of speed followed by recovery jogging. Intervals activate special muscle groups and fast-twitch muscle fibers, allowing runners to feel comfortable running short bursts of speed over increasing distances.
9. Build endurance-minded long-twitch muscle groups by running slow "tempo runs." Tempo runs call for running at a particular pace over an extended distance, which requires muscle groups to work at near-maximum exertion for long periods of time.
10. Cross-train during non-running days within your workout schedule. By cross-training, runners can focus on ancillary muscle groups that play a pivotal role in core strength. Focus on abdominal, back, shoulder, chest and arm strength to promote good posture and overall fitness.
11. Include fartleks within a running plan, as this Swedish technique (fartlek meaning "speed play" in Swedish) promotes short sprinting sessions during long runs. By running fartleks, runners can experience the physical differences between sprinting and endurance running by alternating between the two at will.
Improving Form to Increase Speed
12. Boost speed by running in an efficient and consistent stride. Efficient runners take about 180 strides per minute, promoting fast foot turnover and more natural pacing.
13. After a stride, land toward the mid-foot or foot arch to prevent knee and ankle injury. By assuming a mid-foot strike, runners can better absorb the gravitational pressure experienced while running. Slow down if transitioning from a heel strike to a mid-foot strike, as muscle groups will need time to respond to the new stride.
14. Find a comfortable and natural running gait that fits your style and the demands of your chosen race distance. Determine comfortable leg placement, foot fall, and posture while running to focus on running faster and more efficiently.
Tags: muscle groups, race distance, race distances, average finishing, bursts speed