http://www.womenshealthmag.com/fitness/running-longer?cm_sp=Hotlist-_-Fitness-_-3TricksforRunningHarderandLonger
How to move faster and go your farthest distance yet.
Boost Your Strength
Sprint workouts are already tough. But if you want to take yours to an all new level, throw some quick bodyweight training between your sets. You're changing the stimulus and challenging your body in new ways instead of just thinking about the next sprint, explains Brandon Vallair, a USATF-certified coach and owner of Run for Speed in Dallas, Texas. When you attempt your next sprint, your mind will consider it a brand new workout instead of a continuation of the previous sprint. The result: You'll be able to push your limits and finish more sprints than you could before.
Sprint workouts are already tough. But if you want to take yours to an all new level, throw some quick bodyweight training between your sets. You're changing the stimulus and challenging your body in new ways instead of just thinking about the next sprint, explains Brandon Vallair, a USATF-certified coach and owner of Run for Speed in Dallas, Texas. When you attempt your next sprint, your mind will consider it a brand new workout instead of a continuation of the previous sprint. The result: You'll be able to push your limits and finish more sprints than you could before.
Do this: Head to a flat field, park, or track. Complete four 50-, 100-, or 200-meter sprints. Between each sprint, perform a strength move—15 situps, 20 pushups, a one-minute plank, or 30 squats—instead of walking. Once you complete all four sprints and all four strength moves, take a short rest. That's one round. Do as many rounds as possible.
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