We’ve all been there. You wake up and don’t feel like running, so you put it off until lunch time. But you’re just too hungry so you tell yourself you will go running in the evening. But once the evening arrives, you either don’t feel like it, you’re too tired or there are family commitments preventing you from training. If this sounds familiar, commit to becoming a morning runner. I personally love to run in the mornings before most people wake up. It’s quite, the air is fresh, and I’ll go through the day with a feeling of accomplishment.
An added bonus of running in the morning is that you gain extra energy throughout your day due to the endorphins created by exercising.
Don’t get stuck running the same road at the same pace. This won’t challenge your muscles enough and will get boring very fast. It’s best to experiment with new roads, new routes, and different training times. I prefer to run fast one day, and run slower but longer another day. This is the best way to challenge yourself and increase your stamina and capacity to run greater distances at much faster speeds.
Some people think they should be incredibly tired at the end of a run. This isn’t true. You should be comfortable at all times really. It’s OK to push the limits and get out of breathe, but there is no need to push yourself too hard. This tends to backfire, and can cause an increased risk of serious injuries.
It’s also important to stretch sufficiently before running and have an appropriate cool down period. Taking just 10 minutes to do this will increase your performance and drastically reduce the risk of injury.
Swimming is a great way to boost your endurance. You use different muscles and it’s a great way to boost performance on non-running days. You shouldn’t run every single day, but you can use your off-days to go swimming. This is much easier on the joints and will actually increase your ability to run greater distances. Make sure you have 2 days where you do no exercise at all each week though. You don’t want to push yourself too much.
Healthy food can increase your running speeds and distances. Your body will be able to be more resilient and you’ll have more energy when cutting down on bad foods such as junk food. Try eating more fruit and vegetables, and cut out some meat once in a while. You don’t need a strict diet, and you certainly don’t want to eat too little. You need the energy, so fuel up on carbohydrates and proteins.
Don’t over complicate the food part, as many people do. You might also want to increase your fiber intake to ensure you go more regularly. You don’t want to have to go to the bathroom in the middle of a run!