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How can I become a better?

I love to run a lot and run every single day for track, cross country, and just to run. I want to make my time better for qualifying for events and just to accomplish a huge goal I have currently. What is something I can do every day to get better? #running #sports #fitness-training

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Marisa’s Answer

In addition to including strength training I would recommend speed work once a week. This can be done on a track or the open road. Also, having a running partner who pushes you will make you a better and faster runner. Runner's World (magazine and on line) is an excellent source for all things running including training plans/speed work outs. Best of luck!
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Tyson’s Answer

Practice, practice, practice. Depending on what you are wanting to focus on (distance vs sprints), design a training program that caters to your needs. Be diligent in your training and eat a good diet, you will do amazing things!

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Samantha’s Answer

Hi Zachary,

I am currently training for a Marathon i would suggest strength training 2 to 3 times a week. This is the most obvious one, but working with weights can help strengthen your muscles and prevent injuries. Do not run every day.

I hope this helps :)

Sam
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Jorge Juan’s Answer

At the beginning you'll get better just by running and running
However, as you become better you'll find out you'll need to pay attention and plan for finer details (food, rest, strength workouts, mesocycles, etc)
It all comes down to where you'll set your bar and the sacrifices you can afford to take
Ultimately that depends on each of us and it also changes with time ! just remember that whatever you chose it never steals your passion for running.
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Julio’s Answer

Designing the proper training plan requires a great deal of thought and planning. So, you say you run track and cross country; since they're the same in that they're both running sports, the training is much different-- for example, track requires a lot of explosiveness, while cross country requires sustainably maintaining a good pace for an extended period of time. While one can definitely do both, but, in order to excel over the competition, specializing in one over the other would be the most beneficial. Nevertheless, what events and what goals are you trying to achieve?
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Steward "Tony"’s Answer

I have run all my life, untill the TX sun put a stop to it 20 years ago. I have completed 2 NYC marathons, who knows how many 1/2 marathons and more than a thousand 5k and 10Ks.

I am not trying to impress you, just impress upon you, that this is an addictive lifestyle, which will take one commitment every day with one day of rest. Get out at 4AM, as I have on long runs and 4:30 AM on short runs. (Adjust to your schedule)

A runner does not have an option, if they have to work, but you will see things no one else does, that early in the morning. That one day in 98 when I took a late run in the August sun, stopped me in my tracks. Respect the sun, enjoy the run. Keep the schedule and change up the routes. Tackle Hills and change sides of the road to condition your ankles.

Do runner stretches which targets the proper ligaments, Runners World will point you to the right shoes. Real runners have filthy shoes!
Go Get Em Champ!
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Kevin P’s Answer

Zachary, I was in personal training for 4 years professionally and have been in the process of assisting clients most of my adult life.

While I was not professionally trained as a running coach but I was trained in strength and conditioning through several certifications.

Here are some tips I used for clients that wanted faster race times.

1. Strength train. Pick up some weights and watch the times drop. Focus on body weight and resistance training. You do not have to be a gym rat. However, 2-3 times per week is a great start.
2. Cross train. This will cover two aspects. Start with different types of cardio, bike, elliptical, stairmaster, swimming. Try some new things. Additionally, mix up the speed and distance of your training. Slowing down is a great way to get faster.
3. Eat and hydrate. Your diet ties into performance. They go hand in hand. Eat whole foods that nutrient dense, not just dense. Water is your best friend, salt is fuel and sugar is not good.
4. Recover well. Stretch before and after. Get plenty of sleep. If your body is telling you to not run, do not listen to your mind. Take an active recovery day.
5. Find a group. Run groups are every where and they offer so much great support. You will be surprised how great a group of like minded people can help you get to the next level.

So I would say this is a lot of great and easy advice. I did not want to get specific because each person has different ways they would respond to a new stimuli and it is always good to check with your doctor.

However, happy running.
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Ahmed’s Answer

As mentioned earlier, practice. Beyond that, there is a need to track performance to see whether the practice is resulting in progress. Sometimes, you may not progressing as quickly as you'd like given a lack of intensity, consistency, or proper fuel (sleep, nutrition, etc.).

There are many training regimes available online. Give one a try (or several), but provide sufficient time to allow progress to be made.

Best of luck!
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Roger’s Answer

Research a good physiotherapist.
You can train hard and fast but an injury can put you out of track for extended periods of time.
Investing in a good physiotherapist will relieve some strain in your muscles and help you focus on the training.
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Jillian’s Answer

Talk to your coach and past running mates. They may have contacts that are professional or in a higher level that can give you great support.
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