Early in the morning, walking or running in the garden, you see many people running or sitting around you. People get many health benefits by running in the morning. Running is a simple sport. When you decide to become a professional runner, you may run before to have fun. You may find running interesting and beneficial hence, you are now serious about your running capacity and running speed. The speed of running differs from one person to another. How to improve running speed? Runners who have just started running should focus on workouts for beginners and simple rules rather than rates. Exercises for beginners will naturally increase your running speed and physical strength.
Workouts For Beginners
Strides: One Of The Easy Workouts For Beginners
In the beginning stage, strides are one of the most accessible exercises that effectively increase your speed. At the smooth running end, you can try strides. 30-seconds of pickups at the last stage of completing running gives maximum out of your efforts. Start practicing four strides initially and gradually make them 6 to 8 after 20 to 30 days of practice. There should be a gap of 30 seconds jogging or walking between two strides.
Fartlek Runs: Workouts For Beginners
A Spanish word, fartlek denotes speed play. This workout is switching between slow and fast running. You can find several methods to implement a fartlek workout, but you have to choose the best that suits you and your running style. Most runners use stop signs for fartlek. Every time you see the sign, you should pick up your running speed. Then slow down the pace until you find another sign again.
The practice of running on curved or straight tracks is essential. As you are a beginner, start with a comfortable track type. Choose the path and start running. Of course, the warmup is the first step; every player should do for any sports. So, do warmup for 10 to 15 minutes before started running. Initially, start with 5 to 8 laps.
Anytime, Anywhere Speed Work
You can do such workout anywhere on treadmill, roads or trails and tracks. Practice 1 minute of hard running followed by 1 minute of jogging or slow running. When you find improvement in your fitness, you can increase the speedrunning portion by 3 to 4 minutes.
Variable Pace Run:
A variable pace run is essential to improve running performance. When you are preparing for a marathon running, this workout will help you. Practice should start considering your present performance. If you fall in between 10 minutes, then do a variable pace run after every 5 minutes. Practice till you reach the 30 to 60 minutes of running.
Pyramid running tracks are the traditional method of running. Warmup for 10 to 12 minutes. Choose any path 1200m, 800m, or 400m. Between hard efforts, relax your breathing and muscles by 2 to 3 minutes of jogging and slow running.