How To Improve Your Running Time
Watch more How to Run a Marathon videos: http://www.howcast.com/guides/543-How-to-Run-a-Marathon Subscribe to Howcast's YouTube Channel - http://howc.st/uLaHRS Improve your running time and gain speed with these steps. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: http://howc.st/ytmainplaylists Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - http://howc.st/HOE3aY Howcast Video Games Channel - http://howc.st/tYKKrk Howcast Tech Channel - http://howc.st/rx9FwR Howcast Food Channel - http://howc.st/umBoJX Howcast Arts & Recreation Channel - http://howc.st/vmB86i Howcast Sports & Fitness Channel - http://howc.st/vKjUjm Howcast Personal Care & Style Channel - http://howc.st/vbbNt3 Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Warning Always consult a physician before attempting to do any exercise or exercise plan. Step 1: Get proper running shoes Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don't wear your running shoes for anything but running. Step 2: Practice interval training Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval. Tip Stay hydrated by drinking plenty of water, especially before and after workouts. Step 3: Increase long runs Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts. Step 4: Do strength training Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power. Step 5: Add other workouts Add other types of workouts, such as biking or spinning, a few times a week. You'll increase your fitness level and strengthen your leg muscles, which will translate to better run times. Tip Extra weight slows you down, so eat right and lose weight if you need to. Step 6: Substitute time trials Substitute your interval workouts with one-mile time trials before your next race. You'll get a better idea of your pace and give yourself time to tweak your workout. Step 7: Drink a caffeinated beverage Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance. Did You Know? At the 1936 Berlin Olympics, Jesse Owens became the first American to win four gold medals in track and field.