Most of the running you do should be easy. These runs also allow the body to recover from, prepare for and adapt to the harder sessions. A general rule of thumb is to run easy and recovery runs about seconds per K slower than marathon pace. Dan Way September 1, Did this summary help you?
Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods.
Tips and Warnings. Related Articles. Article Summary. Method 1. Repeat positive mantras to yourself. Pick a certain phrase that motivates you and repeat this in your head before, during, and even after each run.
Keep it short and positive in tone. Remind yourself of your strength and accomplishments. Dig back into your memory and recall the last time you felt like stopping during a run. Then, recall what happened when you kept going. You can also think about general moments in life that you are proud of, such as when you graduated from college. Focus on your reasons for running. Everyone hits the pavement for a unique set of reasons.
Instead of focusing on the negatives, like leg soreness, think about what you get out of running. Maybe hitting the track makes you healthier and more able to play with your children. Perhaps marathons let you express your competitive instincts. Listen to music while you run. Most of us have a particular type of music or a certain artist that gets us pumped up and excited.
Create a playlist on your iPod or other device that includes songs to motivate you to pick up the pace. You could also include songs or genres that are inspirational, such as gospel. Keep adjusting your playlist until it fits your needs and refresh it regularly as well.
If you are running a longer distance, like a marathon, you may want to test out podcasts or even audio books as well. Just make sure to keep up the pace as you listen. Envision an end-of-run reward. Focus on a nice, cool bottle of Gatorade waiting for you after the run. Or, perhaps picture yourself enjoying a soothing bath.
The reward itself should be enticing enough to catch and hold your interest. It should also be attainable. Many social runners often envision the gathering awaiting them post-run. For example, they purposefully end their run in a beautiful park, near a public fountain, or in an area with a view. This way, they can take a moment to enjoy their surroundings at the end of their run. Get a running partner. If you are in a relationship, see if your partner is interested in joining you on runs.
Or, ask a friend or acquaintance. Go to a gym and find another runner who is looking for a partner. Be protective of your sleep 3. Maintain a healthy diet 4. Listen to what your body is trying to tell you 5.
Learn to appreciate lower-intensity training sessions 6. Practice mindfulness 7. Treat recovery as important as you treat strain 8. Remember your fitness goals.
Daily stress can be more detrimental to your performance on a given day than physical strain from a previous workout. Instead, take a few minutes to disconnect; consider leveraging breathing exercises, and scale your workout if necessary. That might mean slightly less-intense strength training or performing a metcon WOD at less intensity.
Sleep is arguably the most important of the three pillars that make up a healthy lifestyle—diet and exercise being the other two. That sleep consistency not only ensures that I get enough sleep in general, it also increases my chances of getting enough restorative sleep REM and deep sleep.
Food is fuel for your body. When I was a young athlete, I figured I could eat whatever I wanted—as long as I worked out 13 times a week. Unfortunately, that was, and is, a misconception. Learn as much as you can about food and its impact on your well-being.
That way, you can use it as a tool to maximize your health and performance. WHOOP collects and visualizes actionable data that can help you better understand your body and tweak your training schedule and workout plan.
Heel Striking Explained. All Videos Videos. Reader poll. Tweets by Mensrunninguk. This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More.
0コメント