Under 5 Minutes Drill to Improve Running Performance

Under 5 Minute Drill to Improve Running Performance

The goal of this exercise is to increase your running speed. You can do it anywhere, but I suggest doing it at least once a week. If you are training for a marathon or other long distance race, then you will need to run fast enough so that you finish before the time limit expires.

You can start with five minutes, and gradually increase the amount of time you spend running. For example, if you want to run 10 miles per hour (6 seconds per mile), then you would have to run for 5 minutes at 6 seconds per mile. So if you were going to go out and jog for one minute, that would be 1/60th of a second. That’s not very much! But when it comes to running fast, every little bit counts!

If you are just starting out, you might think that 5 minutes isn’t a lot of time to train for. However, keep in mind that your body needs to adapt to running at these speeds. When you first start, your legs may feel like they’re burning up after only a few minutes of running. After several weeks of practicing the drill regularly, your muscles will become stronger and able to withstand the stress of running faster than usual. This is especially true if you are training for a race or competition where you have to run as fast as you can.

How To Run

When running, it’s important to make sure that you are using proper form and technique. You don’t want to end up hurting yourself while you’re trying to get faster! Running faster doesn’t require you to change the way you walk or run. Instead, you just need to alter a few things to increase how fast you are able to run.

Keep Your Head Up

While you might naturally tend to look down at the ground as you’re running, it’s important that you lift your head up and keep your gaze slightly ahead of you. It may feel awkward at first, but this will allow you to be able to see what is in front of you as you run. This is especially important if you tend to run on roads where you could end up tripping over something!

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Breathe Out

Don’t hold your breath while running. In fact, try to exhale completely when running to get rid of any extra oxygen that isn’t being used by your body. Holding your breath is a great way to pass out!

Keep Your Knees Up

When running, it’s important to make sure that your knees are lifted up high enough. This allows for a faster stride and in turn increases your speed! If you notice that your knees tend to fall in towards your feet, then try to keep them pushed outwards.

Practice Makes Perfect

Like with anything else in life, practice makes perfect. The more you practice running, the better you will get at it. You will be able to run faster and with less effort. Just be sure to follow these tips to make sure you’re running as efficiently as possible.

Staying Safe

Running can be a very safe sport. As long as you are careful and aware of your surroundings, then it is very unlikely that you will have any problems while running. However, there are certain things that can increase your chances of getting hurt while running. Here are some helpful safety tips that you should follow when running:

Wear Bright Clothing: When running in the daytime, it’s always a good idea to wear clothing that stands out. This will make it easier for cars, bicycles, and other vehicles to see you. Remember, drivers don’t always pay attention!

Stay on the Path: It’s very easy to get lost when running through the woods or in any natural setting. Always stay on the path that has been made whether it be a sidewalk, a trail, or just a beaten dirt road.

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Don’t Run at Night: Even though some people prefer night runs, it’s safer not to. Not only do you not want to trip over anything while running at night, but you also don’t want to accidentally run into any wild animals (or people) that may not be able to see you coming.

Don’t Listen to Music: It’s best not to listen to music when you’re running because you need to always make sure that you can hear what is going on around you. This is true even if you’re running in a heavily populated area.

Don’t Wear New Shoes: It’s probably best to not wear any new shoes when you go running for the first time. Running in new shoes can lead to blisters and other foot problems. If you know you’re going to be running a lot, it’s best to break in your shoes first no matter how uncomfortable that may be.

Don’t Drink Alcohol Beforehand: Drinking alcohol before you go running can greatly hinder your athletic performance and make you more prone to injury.

You can run safely by keeping these safety rules in mind. Always try to make yourself as visible as possible and always be aware of what’s going on around you.

After your run…

Once you’ve finished your run, it’s always a good idea to walk around and keep moving for a little while. This allows your heart rate to go down slowly so that you don’t cause yourself to have an injury from your heartbeat being too fast. Also, it’s a good idea to stretch and walk around for at least five minutes before doing anything else.

Also remember that it’s a good idea to stay well hydrated by drinking water when you’re done running. Your body loses water every time that you sweat, so it’s very important that you replenish your bodily fluids.

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Running is a great exercise for losing weight and getting into shape. As long as you remember to always be safe while you run, then you will enjoy all the benefits that running has to offer.

Exercise Improves Health and Fitness

Running is a form of exercise that can give your whole body a complete workout. Not only does running keep you in shape, but it also helps to prevent certain diseases and conditions such as heart disease, high blood pressure, obesity, and diabetes. It also has benefits for your mental health by decreasing your chances of having depression or other psychological problems.

By running on a regular basis you can greatly increase your lung capacity, build up your muscles, increase your endurance, and bring an abundance of health benefits into your life.

Not only is regular exercise good for your health now, but it can also play a vital role in preventing health problems in the future. Your body is a machine that needs to be properly cared for and exercise is one way to keep your machine running smoothly.

One thing to remember when you begin running is to start out slow and gradually increase your speed and the length of time that you’re running. There is no point in getting hurt or hurting your body in some other way because you decided to go full force into running right away.

Also, you shouldn’t experience soreness the next day unless you pushed yourself past your body’s limitations. Always listen to what your body is telling you because it will tell you when you’ve had enough.

Like all exercise programs, running can be a tool for weight loss and toning if you do it correctly and keep at it on a regular basis. Combine healthy eating habits with your running routines and you will begin to see major improvements in your overall health and appearance.

The most important thing is to get started right now. Your body will soon adapt to your new routine and you’ll find yourself enjoying a whole new way of life.

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Long Distance Running

Long distance running, sometimes called marathon running, has become a very common activity that people partake in on a regular basis. That is especially true for athletes and people looking for a challenge.

But how did long distance running get started and how is it done?

The History of Long Distance Running

Long distance running is something that people have been doing for as long as they have been running. It used to be that a hunter would have to chase down their pray and in order to do so they would have to keep up a certain pace for as long as it took to kill the pray and bring it back home.

That is where long distance running gets its origins from. Hunters and warriors would run long distances with their weapons in hand so that they could go out and bring food back to the rest of the community or defeat their enemies.

Nowadays, long distance running is still something that people do either as a professional sport or just for fun as a hobby. There are races that people can participate in ranging from miles to hundreds of miles.

There are even championships held every year all over the world and some of them can be seen on Television.

What You Need

There are a few things that you are going to need in order to begin your journey into the wonderful world of long distance running. The first thing you’re going to need is proper clothing for running, obviously.

You are going to need a good pair of running shoes that are specifically designed to handle the terrain that you will be encountering. You will also want to wear loose clothing like a pair of basketball shorts or something similar and a tight shirt.

This is so that the wind will flow through your clothing properly as you run rather than having it restricted by tight clothing. This can cause internal discomfort and should be avoided.

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Apart from clothing, you will need to begin eating a little better than you currently are. It is best if you can talk to a nutritionist to help guide you into eating the right things before you begin your journey.

Running long distances is very physically draining so you’re going to need proper nutrition in order for your body to repair itself and build muscle after you’re done running.

The last thing that you’re going to need is a supportive friend. You’re probably not used to running long distances and chances are if you’re reading this you don’t have any friends that are into long distance running either.

So it is best to get a friend to go with you who can help encourage you and keep you from quitting in the middle of your run by talking with you as you run or bringing music.

Running should be something that you should never do alone. There are too many instances of serious injury by not having someone there to help you. So make sure that you have a friend with you so that you can increase your chance of success in this activity.

Things to Think About

For your first few weeks of beginning long distance running, it is going to be very difficult for you. Your body is not used to the rigors that it will soon have to go through. So your mind is going to have to push through the pain and keep going no matter how hard it may seem.

You’re going to have to train your body up to the point where you can run long distances without getting tired. You’re also going to have to make sure that you continue eating right so that you don’t develop any sort of nutritional deficiencies from all the physical activity.

Remember, eating healthy does not mean you have to go out and buy a bunch of supplements. What it does mean is that you should try to eat nutritious food such as vegetables and proteins.

These two things are essential for you and your future long distance running endeavors. If you don’t do these two things, then you’re not going to be able to continue running.

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Going Forward

Long distance running can be a very fun and fulfilling activity for you if you choose to take it up as a hobby.

Sources & references used in this article:

Monitoring fitness, fatigue and running performance during a pre-season training camp in elite football players by M Buchheit, S Racinais, JC Bilsborough… – Journal of Science and …, 2013 – Elsevier

Improvement of 800-m running performance with prior high-intensity exercise by SA Ingham, BW Fudge… – … and performance, 2013 – journals.humankinetics.com

Interactive healthcare big data analytics platform under simulated performance by D Chrimes, B Moa, H Zamani… – … 2nd Intl Conf on Big Data …, 2016 – ieeexplore.ieee.org

The effect of recovery duration on running speed and stroke quality during intermittent training drills in elite tennis players by A Ferrauti, BM Pluim, K Weber – Journal of sports …, 2001 – shapeamerica.tandfonline.com

Performance of soccer passing skills under moderate and high-intensity localized muscle fatigue by M Lyons, Y Al-Nakeeb, A Nevill – Journal of Strength and …, 2006 – search.proquest.com