How to Run Faster and Lift More (While Training GPP)
The first thing you need to do when you start training for your next race is to make sure that you are doing everything right. You want to be able to run fast enough so that it will not only get you there faster than if you had just ran at a normal pace, but also be able to finish the race as quickly as possible.
You don’t have to go out and buy fancy equipment or even expensive supplements. If you are running a 5K, then you probably already have all the gear needed.
But what if you were trying to run a marathon?
Well, you would need some new stuff too!
Running faster doesn’t necessarily mean going farther distances. Running a 10k might be fine for most runners, but maybe they aren’t ready for something like a half marathon yet.
What you really need to be doing is increasing your speed over time. That means gradually increasing the distance you are running each week.
For example, if you were training for a 5k, then you could increase the amount of miles every other week until eventually you hit a 10k. Then after that, increase it again and finally reach a marathon!
But how do I know if I am getting faster?
There are two ways:
A) By watching yourself run!
B) By watching your time!
If you are looking to run a fast 5k, then you should be shooting for around 20-25 minutes if you are a guy and 24-30 minutes if you are a girl. That is without stopping to walk or stop completely!
If you find that you can run much faster than this, then you need to increase your distance and build up your endurance. If you are slower than 25 minutes, then you need to speed things up a bit!
So how do I train?
Before we get into the different types of running, make sure that you are already in good enough shape to run 5k under the time limit. The best way to do this is to gradually build up your distance over a period of time. Don’t just go out and run 5 miles if you can’t even run 1 mile yet! Start off small, and gradually increase your distance.
After you have built up your endurance it is time to start speed training!
Tempo Runs: Tempo runs are a little different than regular running. You still want to be going at a decent pace, but you also don’t want to push yourself too hard.
This might seem counter intuitive, but what this really means is that you are running faster than your average “jog”. If your average jog is 5 mph, then your tempo run should be at around 5:15 mph.
Beginners should start out at 10-20 minutes, and then once that gets easy, increase it to 20-30 minutes. More advanced runners can shoot for 30-45 minutes.
Do this 2-3 times a week.
Interval Training: Here’s where you will really speed things up! Interval training is when you run a certain distance, and then rest for the same amount of time.
The rest periods can either be walking or just slowing the pace down; it’s up to you (but walking is only recommended if you are a beginner).
The pace that you should be shooting for is about 90% or more of your max speed per interval. So if you can run a 5k in 25 minutes, then your intervals should be around 24 seconds.
Beginners should start out with walking for 3 minutes and running for 30 seconds. Then after a few weeks, change it to running 2 minutes and walking 1 minute.
After a few more weeks, change it to 3:30 running and 1:30 walking.
This method should only be done 3 times a week MAX!
Interval training is harder than tempo runs, so make sure to give yourself a few days of rest in between each session.
Plyometrics: If you want to become really fast, then plyometrics are what you need to do. But this type of training should only be done by people who are already in good shape.
If you aren’t, then you might get injured!
Plyometrics are basically jumping exercises. The best way to do these is to buy yourself some exercise springs.
So for instance, if you can squat 100 pounds, then you would buy yourself some springs that can support 200 pounds of force. This will allow you to do a downward motion without the weight being able to get back up.
The workout goes like this: You do a downward motion and then immediately push yourself away from the weight. This will cause your legs to stretch and then as you go back up, these stretches will turn back into muscle tissue which in turn builds your legs up.
There are some positions that you can put these springs on, but the ones listed above are the ones that provide you with the maximum benefits. You should be able to buy these at a sports store or online.
This should also be done only 3 times a week, and you should take the same amount of rest in between.
These types of workouts may not seem like much, but trust me, if you do them properly then you will feel it!
Cardiovascular Training: You Might Not Need It!
There are a lot of myths and untruths going around about cardiovascular training. Some people really swear by it, but then there are others who don’t think it’s all that important.
Well, I’m here to tell you that you don’t need it. In fact, if you’re an athlete or someone who’s really into fitness, then you might even want to AVOID it.
This type of training is only going to make you faster and that’s going to take away from your other abilities.
Now if you’re a complete couch potato and have never done any exercise in your life, then of course you’re going to have to start out slow. I’m not going to deny that.
You’re probably not going to see any type of results until about 3 months of training.
But after that, you should be able to start adding more exercises in and start increasing your endurance. As I said before, when you’re an athlete, you don’t want to focus on just one thing.
If you try to make yourself into a endurance athlete, then you’re going to sacrifice your strength and speed.
If anything, the only type of cardiovascular exercise that you should even bother with is running. And even then it’s debatable whether or not that’s going to help you that much.
Of course if you really want to, you can by all means do some light jogging or treadmill training. It will help you keep your stamina up, but it’s not going to make you weak or less explosive.
That’s because in order to run long distance, your body has to develop a special enzyme called “Creatine Phosphate”. This is what causes your muscles to keep on working.
If you didn’t have this enzyme, then your muscles would tire out after about 10 seconds.
But if you’re injecting yourself with this stuff, then you’re allowing your body to work at a higher capacity. And if you want to get really heavy into it, you can even start taking different supplements and medicines such as blood doping, etc.
So as you can see, you really don’t need to do any type of cardiovascular work outs. You can get by just fine with doing routines that focus on your speed and strength.
But if you’re dead set on running or something, then go for it. It’s not really going to affect you all that much.
Just don’t make a habit out of it and only run every now and then.
The Next Step
Well now you should have a good idea of what it takes to get in peak physical condition. You don’t need to be an Olympic athlete, but you should at least be able to run 4 miles or more non-stop and do 50 pushups in 2 minutes.
If you can’t do that, then you’ve got some work to do. But as I said, you don’t need to be super human.
You just need to be in good enough shape that you can handle yourself in a fight and not get tired after running away from the cops!
Use this guide as a starting point to getting in shape and then feel free to explore other areas that might interest you. Just don’t get too distracted because your number one goal is flexibility and freedom!
If you’re really interested in becoming a professional athlete, then you might want to look into things a little more. However, I’m not going to lie to you, it’s a difficult road and only a select few ever make it that far.
But if you still want to pursue this path, then you’ll need to start targeting a sport and seeing how you measure up against the competition. You need to see what your strengths are and what areas you’re lacking in.
You should also get a coach or find a training routine online that fits your needs. You’ll still want to supplement this with weight lifting, however if you’re past the novice level in any sport, then you should already know what you need to do.
Whatever you do, make sure it’s something that you like because you’ll be doing a lot of it!
Your Own Path
The truth is, many of the subjects that are in the general population are useless to you. You can probably scrape by in those classes, but if you really want to graduate with a decent record, then you’re going to have to sacrifice some of your time and focus on those subjects.
A’s in all of your physical education classes and B’s in everything else is probably going to be the best route for you.
Of course I don’t know exactly what your situation is, but that would be my recommended route.
Speaking of routes, there’s another one that you can take if you really don’t want to put too much effort into anything. It involves dropping out of school entirely.
You won’t be the first one in your family to do it either. Your sister dropped out before she had even reached high school.
While I know that you’re definitely a better student than she was, the odds are still against you and life is going to be even harder for you if you don’t have a high school diploma.
It’s your life, you’re the one who has to live with the consequences, either way.
Don’t be a statistic.
That’s all I have to say to you. Good luck.
You read the letter a few more times before folding it up and placing it back into the envelope. You then place the envelope into your pocket and take one more look around you.
“Well, I guess I better get started,” you say.
Over the next month you go through the various motions of “life”. You go to school most days and put in the bare minimum of effort.
You know that if you get serious then you can do a lot better than that, but for some reason you just don’t care enough to do it.
If this is your life now, then it’s not worth trying hard at.
You’re not getting anywhere in life anyway, so why bother trying your best at something that doesn’t really matter?
You still train whenever you have the time, but your heart just isn’t in it like it once was. You don’t even bother with your homework or studying most of the time.
When the next report card comes, you get dismal grades. This doesn’t surprise you, but it does annoy you a bit.
If you’re going to fail, then you might as well not bother showing up at all. It is somewhat concerning that your parents haven’t said anything about your report card though.
When you ask your mom about it, she says that they’ve been a bit pre-occupied lately and that you’ll discuss it with them when things calm down a bit. A month later your dad loses his job.
Again, this isn’t really a surprise to you.
Sources & references used in this article:
Mainstreaming GPP in the Nordic Countries: A Scoping Study by IM Bergman – 2012 – books.google.com
GPP users guide-a general-purpose postprocessor for wind turbine data analysis by ML Buhl Jr – 1995 – osti.gov
Tag: Training by B Poulter, U Heyder, W Cramer – Ecosystems, 2009 – Springer
A Debate Between Powerlifting and Olympic Lifting as the Main Athletic Training Method by M Clevenger – louisvillestrongman.com
LIFT TO LIVE WELL by J Johnson – Training, 2011 – elitefts.com
How Muscle Adapts to Lifting: Across Scales by S MALLIA – library.crossfit.com
The benefits of high-intensity functional training fitness programs for military personnel by J Petrosino – elitefts.com