http://www.womenshealthmag.com/fitness/running-longer?cm_sp=Hotlist-_-Fitness-_-3TricksforRunningHarderandLonger
How to move faster and go your farthest distance yet.
Speed Up Your Workouts
Fartlek is Swedish for "speed play," meaning you vary your pace during your run. "Doing this allows you to focus more on effort and runningintensity, rather than total distance," explains Tim Bradley, founder of Big River Personal Coaching in St. Louis, Missouri. You'll throw in speed changes that are typically faster than your normal steady-state pace, which will give you a better workout than if you jogged for the same amount of time. Plus, increasing your speed and intensity for short bursts mimics running a race with hills and turns, says Bradley. This causes your heart rate to remain higher during a fartlek run, ultimately improving your overall fitness and preparing your body for race day.
Fartlek is Swedish for "speed play," meaning you vary your pace during your run. "Doing this allows you to focus more on effort and runningintensity, rather than total distance," explains Tim Bradley, founder of Big River Personal Coaching in St. Louis, Missouri. You'll throw in speed changes that are typically faster than your normal steady-state pace, which will give you a better workout than if you jogged for the same amount of time. Plus, increasing your speed and intensity for short bursts mimics running a race with hills and turns, says Bradley. This causes your heart rate to remain higher during a fartlek run, ultimately improving your overall fitness and preparing your body for race day.
Do this: Perform a short warm-up. Then begin your running route. Somewhere in the middle of your run, pick up your pace for 30 seconds, slow down for 30 seconds, and then repeat four more times.
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