To help boost both your speed and endurance, you need to push your limits and mix up your workout routines a little. If you've been doing the same exercises for a few months, your body will have settled into a routine, and it's likely you've reached a plateau. It's time to shake it up and try some new things! Maintaining good form while running will ensure that your body is operating as efficiently as possible, helping you to increase your running speed, as well as helping to prevent injuries. Running should feel natural and loose - you shouldn't feel tense or taut. "Fartlek" is a Swedish word meaning "speed play" and is becoming a more and more popular training method amongst runners who are trying to increase their speed. Fartlek training involves varying your running pace at random intervals throughout your run. With fartleks, you can run at a jogging pace for several minutes then sprint for a full minute, before resuming your previous pace.   Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you're feeling on a given day. For best results, you should aim to incorporate fartlek training into a 40-60 minute run.  Most runners don't use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body's ability.  It is important to warm up properly - at least 10-15 minutes at an average running pace - before attempting a fartlek workout. This is because you need to ensure that your muscles are loose enough to handle the demands of multiple accelerations. Also ensure that you allow yourself a decent cooldown periods, otherwise you could be dealing with some very sore muscles the next day. . Running over hilly terrain has been proven to gradually build up speed over time, so you should definitely incorporate some hill training into your workout schedule. Running uphill may be harder at first, but after a while of getting used to it, you will find it much easier to run on a level surface, and you'll run at a faster speed.  Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces.  To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time. . Getting the most out of your breathing can help to increase both your running speed and your overall stamina. This is because breathing deeply allows more oxygen into your bloodstream, which gives muscles more energy to keep going. You should inhale and exhale using both your mouth and nose, and aim to breathe into your belly rather than into your chest.  Belly-breathing involves drawing deeper breaths, which, if done correctly, should inflate your stomach like a balloon when you breathe in, and deflate it when you breathe out. When you breathe into your chest, as most inexperienced runners do, you tend to breathe less deeply (limiting your oxygen intake) and hunch up your shoulders (wasting precious energy).  While running, try to time your breathes to the rhythm of your footfall. This helps to strengthen the diaphragm. To begin, take one breath in for every two steps (right, left), then exhale for the next two steps. Once your diaphragm grows stronger and your breathing deepens, you can extend this to one breath for every four steps. Something as simple as looking straight ahead while running can actually increase your running speed. Some runners have a tendency to look down at their feet or to look around them, taking in their surroundings, during their run. While this is fine for people who are running for pleasure or just to enjoy the great outdoors, runners training for speed should aim to focus their gaze about 20 to 30 meters in front of them, always looking straight ahead. This is particularly useful advice for runners interested in racing - as it helps them to keep their eyes on the finish line! . Being fit does not necessarily mean that you are at your ideal weight, especially if you are eating large meals to compensate for an intense workout schedule. It is important to understand that the more extra weight you're carrying, the more effort it will require to complete your run. It might be as little as one pound or as much as ten, but losing the extra weight can help you to run faster for longer.  Of course, crash dieting is not an option for people on intense running schedules. However, it is completely possible to stay full and satisfied on a healthy, nutritionally balanced diet. In fact, changing your eating habits may allow you to lose weight and provide you with the extra energy necessary to run that little bit faster.  To lose weight healthily, try increasing your intake of protein-rich lean meats, such as chicken, turkey and oily fish, and combine them with small portions healthy carbohydrates such as brown rice, multi-grain bread, or wholewheat pasta. Eat plenty of fresh fruit and vegetables along with every meal, to increase feelings of fullness without loading on the calories. For healthy yet filling snacks on the go, reach for a banana, a low-fat yogurt or a handful of almonds or raisins. . Although some running purists disdain the need for music while running, studies have proven that people who listen to music as they exercise show a significant increase in their power output, particularly when listening to high-tempo music. Try to find a selection of songs with a tempo that matches to running speed you are trying to achieve. While listening to these songs, your body will naturally fall into step with the music and your speed will increase without you even realizing it! Keeping a log of your workouts is a great way to track your progress and learn from every one of your runs, seeing how different conditions affect your time and speed. Looking back on your log and recording your miles will also give you some added motivation when you need it.
अपने पुराने तरीके को खत्म करें: अपनी मुद्राओं में सुधार करें: फ़ार्टलेक्स (Fartleks) इस्तेमाल करने की कोशिश करें: पहाड़ों पर दौड़ें: प्रभावी ढंग से सांस लेना सीखें: सीधे आगे देखें: वज़न कम करें: म्यूजिक सुनें: रनिंग लॉग रखे: