Tips on Training for Runners
Do not forget to cross-train - Do not forget to cross-train. Running builds a specific set of muscles. Mixing in bicycling or swimming can help balance out your body.
Do not increase your weekly mileage by more than 10% - Whether you have been running for a week or a year, your body can only adapt to small changes in your mileage. Do not increase your weekly mileage by more than 10%.
Do not run without virtual wind - During the cold season, running on a treadmill could be a nice alternative to outdoor running. It could be slightly easier to workout on this machine because of the lack of wind resistance, thus enabling you to be more efficient in your running. If you want to compensate for the lack of resistance, simply increase to 2% the treadmill grade.
Do not rush - A common mistake made by runners training for a race is to be in too much of a hurry and not improve gradually and slowly. Do not do an increase in speed training and distance running at the same time. You will not completely improve in one area, but rather it will leave you frustrated and exhausted.
Do not forget to warm down - If you have to choose between spending time on your warm up or warm down, choose the warm down. After you run, your muscles will be tight and full of blood. Take time to return your short, tight muscles to their longer, resting state. Stretching your muscles after a workout will help return them to their normal state, which will avoid you experiencing sore muscles days after your workout.
Do not run a lot - Running a lot will not make you become a faster runner. In addition to gradually increasing your distances (training your resistance), you must dedicate some time to training your overall strength and your speed. To build strength, interval uphill runs with downhill ones. To increase your speed, participate in races up to 10k at around 75% of your maximum pace.
Do not stress your running kid - Kids must run for fun. Training heavy or being great at running in young age does not necessarily means success as an adult runner. Running for kids has to be fun: the risk is lack of interest and injuries. No too long races, no too high intensity training. While children 12 and younger should not specialize in distances up to one mile, teenagers should not compete in races up to 10k and avoid anaerobic training before puberty.
