Want to feel great when running? There is more to running than you think.

As I have promised many of you. I am going to post some tips on how to gain speed and endurance so you can feel great after a run.

There is soooo much more to running than just the "run". To become a good runner you need to consider:

• Nutrition
• Stretching
• Cross Training
• Strength Training
• Endurance Training
• Quality Training
• Rest
  

Let's see these one by one briefly...

Nutrition
I am not going to talk much about this right now because it can get long. But just try to keep a balance diet with wholesome grains and carbohydrates. Stay away from fatty foods that will slow you down. You need energy that is easily assimilated by the body. And if you are going to run for more than an hour you need to supplement while you run, after an hour of running you have depleted your reserves.

Stretching
Stretching is important to prevent injuries and stay flexible to have longer strides. The longer strides will increase your speed without wearing you out as much as trying to move your legs faster. We have talked about this topic prevously, go to my post on Stretching Tips and Basics for the basics and some useful links.

Cross Training
This is a great way to increase endurance without the impact of the road. Incorporate bicycling, swimming, elliptical machine at the gym or any other low impact cardio workout. The amount depends on your level, but one day a week, 20 to 50 minutes is good enough. The objective is to train your body to endure long periods of workout. And in this way you won't feel "dead" at the end of your run.

Strength Training
An overall weight training program to supplement your runs will help your body support itself for long distances. Strong legs will mantain long strides for more distance, a strong core will support your upper body well so your lungs can hold as much air as possible and strong arms will give you momentum. An overall workout 2 days per week is good enough. Don't over do it, you want to lift weights to be an agile runner not a body builder. Some great exercises are:

• Dumbell lunges
• Dumbell step ups and step downs (great for shins and calves)
• Leg curls with weights
• Toe raises
• Bench press
• Push ups
• All abs workout
• Lower back exercises with exercise ball

Endurance Training, Quality Training and Rest
No matter if you are a biginner runnner or experience runner you need to mix in your training different types of runs. For a seven day week, you need one long run to build endurance. One medium run that includes some quality training like intervals, tempo run, sprints or hills. This type of run will involve more effort than the other runs and you will be pushing your body to it's limits.

• Intervals are runs that alternate hard running and easy running; the time should be about the same or you can take the time of the easy interval down to half of the time of the hard interval.
• Tempo runs are runs that you keep a strong steady pace all through the run, where you need each breath to keep up with the demand.
• For the hill workout go up hill sprinting and come down hill jogging at an easy pace.

Then, have 2-3 shorter runs at a moderate pace. And finally, have 2-3 nonconsecutive days of rest to let your body regain energy and build up strength.


Try different types of combinations of runs, workouts, cardio, gym classes to incorporate some strength training, endurance training, quality training and rest. Listen to your body and work those areas that are tight or weak. And finally, don't over do it... if your long run is 6 miles that week, don't do 6 miles for a short run, if you have never done hills, don't do hills everyday of the week... you will just injure yourself instead of getting stronger.

In overall a week could look like this:
Monday - Short run at moderate pace (2 to 4 miles) and Strength Training
Tuesday - Medium run with Quality Training (3 to 6 miles)
Wedenesday - Short run at moderate or easy pace (2 to 4 miles) or Cross Training
Thursday - Short run at moderate pace (2 to 4 miles) and Strength Training
Friday - Rest, get ready for your long run
Saturday - Long run (6 to 12 miles)
Friday - Rest, get ready for the new week

Some useful links are:
Men's Health: Run for... - General advice for different type of trainings
Men's Helath: Run: Half Marathon Training - General advice for those trying to finish strong in a half
Men's Health: Run for Endurance - Tips to gain speed and endurance
Runner's World: Boost Your Endurance - Great article with many quality workout options
Runner's World: Endurance Cross-Training - Cross Training highlights

I think this is a nice overview, hope you can gain more than knowledge from it. And that you can tell me that you are running your miles faster and feeling great at the end. Peacefule run everyone!