5 speed exercises every new runner must master
Once you become a runner, you might wonder how to run faster and get in better shape. On one hand, when you have enough running power, you can increase the time or distance. Additionally, you can incorporate systematic exercises into your running routine. These training programs include running intervals, time, or distances at different paces. This will help runners build endurance, speed, and strengthen their legs and lung capacity. These exercises can keep you from slacking off. Moreover, through small interval training, you will gain the ability to run longer distances.
Try to do one project each week. When you are ready, you can increase the time or distance of each project by 10% to 20%. Be cautious of pain (not just muscle soreness) during and after running. Consider when to run and when to see a doctor.
1. Straight and Curved
Warm up for five minutes before running. Then sprint on the straight path and walk on the curves. Do this twice in a row. Keep water within reach to hydrate after each lap. It’s best to listen to some relaxing music while running. As you gradually improve, you can increase your speed accordingly.
On the road: Use landmarks to mark the boundaries between running and walking. Landmarks can be a tree, mailbox, phone booth, or stop sign. When you switch from running to walking, and your breathing normalizes, pick a landmark and start running again. Repeat this 2 or 3 times.
2. Changing Frequency
In this project, you need to switch smoothly between easy, moderate, and fast paces. Start with a 3 to 5-minute walk as a warm-up. Then proceed at an easy pace (details below) for 2 to 3 minutes. Next, switch to a moderate pace for 1 minute. Finally, maintain a fast pace for 30 seconds. Repeat this series 2 or 3 times. Afterward, walk for 5 minutes to cool down. Here’s an explanation of each pace:
Easy: A general pace; one where you can chat with a friend while running. If necessary, you could maintain this pace all day.
Moderate: Faster than an easy pace, but not too fast. In this case, chatting continuously with other runners is not a good idea. However, if necessary, you can still answer a question briefly.
Fast: Faster than a moderate pace. At this pace, you should still be able to speak, but it might be uncomfortable because you’re too focused on running. Even so, you shouldn’t run to the point of hurting yourself or feeling like you’re about to vomit. Ideally, you should be in a state where you think, 'I can still go on, but I really don’t want to keep this up.'
3. Steady Pace Run
Start with a walk to warm up, then run three laps around the track. Try to maintain the same pace for all three laps, with a margin of error within 5 seconds.
4. Long Distance Run
Want to extend your exercise time? When you’re about to be exhausted, switch to walking early and split the running segment into two. This might mean you start by running for only 20 seconds. You should maintain a pace where you can still have a conversation. In her words: 'You can switch between fast and slow freely.' In other words, if you’re running too easily that you feel like singing, then speed up.
5. Goal-Oriented Run
Always running the same route can make you feel very bored. In this case, it’s recommended to run or walk routes you often drive by, which can be longer than your usual exercise distance. For example, go to the grocery store you often visit; or meet a friend at the gym and ride bikes home together.
(Adapted from NetEase Sports, content slightly edited, please inform us for removal if there is any infringement)