Running speed: 6 tips for running at the right speed

 Running speed: 6 tips for running at the right speed


If you ever get the chance to chat with a professional runner one day, you'll learn that, even for him, not all running sessions are always fun. exactly the contrary ! Even for a professional, some tours can be

 daunting. Lungs on fire, tired muscles, achy joints... In short, you get the idea. However, if these people keep running, it is because they are benefiting from it. But which one? Just moving their bodies. We take pride in seeing what they can accomplish. Desire to improve and go further. And a whole host of other personal reasons.


Professional runners are ultimately no different from ordinary humans. The risks are perhaps lower for recreational runners, who nonetheless face many challenges. First, the race itself. In fact, it's

 hard to run, especially when you have to deal with gloomy weather, the increasing difficulty of your exercise program, the hustle and bustle of daily life...so it's not always easy to put on your sneakers and put them on. turning off.


But running also comes with many benefits. First of all, it is a very effective cardio exercise, as it works the heart and lungs. It is also a sport that can be played everywhere, because the only necessary

 equipment is a pair of sneakers. You can run alone or with a partner, or even run in a group. It is an activity that can be individual or

 social, depending on individual preferences. For women, running is also an effective way to fight osteoporosis. Not to mention the mental development accompanying this sport.


If you're looking to make running a habit or spice up your running routine, we've got some scientifically backed tips to help you achieve that goal.


Select your goal

When we think of running, most of us imagine endurance exercise. But a session can last a few minutes as many hours. So, if you'll excuse us, we'd like to give you the number one goal: to run a little

 more each week. Let's imagine you run twice a week, including a fairly classic run (something like a live course of about 2.5 kilometres). This walk will improve your fitness and will be the

 perfect opportunity to work up your speed or recover. It might be your second trip over the weekend, and it's meant to improve your endurance. This includes either increasing your mileage or jogging

 for longer. Can you add one kilometer? 1.5 km? Or lengthen your production by 5, 10 or 15 minutes? This is how you will improve your endurance: by keeping your heart rate at a high level for a long

 time. You'll notice we didn't mention speed work during this weekend outing. Speed ​​is something you can work on during your other runs, during the week or during cross-training sessions.


After a few weeks or months of running, you will find that you run more easily. You will feel easy during the weekdays, and you will notice your speed increase on the weekend rounds.


If you like small goals, try this one. Choose the distance you want to run. It can be 5 kilometers, 6.5 kilometers, or even 10 kilometers. Choose a route and complete it to determine your reference time, regardless of how long it takes and whether you have to take walking

 breaks. Repeat the same cycle after 6 weeks, and again after 6 weeks. If you follow a program that includes running, cross-training, mobility, recovery and rest exercises, you should, within 3 months, know the time required to complete this course.


Take the Speaking Test

Many beginner runners worry about their pace. You can, of course, target a specific pace, for example if you really want to run 10 km in an hour, but when you start, there are other, more interesting

 indicators. One of them calls it a "speak test." If you can have a conversation while running, your speed is good. If you increase your

 speed a bit, you probably won't be able to talk constantly. And if you speed up any further, you won't be able to talk at all. You can enjoy changing your speed to see the effect on your stamina.


Of course, you can always use a heart rate monitor or a connected watch to assess your exertion. Either way, getting out of your comfort zone will improve your endurance, fitness, and speed.


Music lessons

Equipped with your own headphones, you will never get bored while running! Research has shown that music can make high-intensity endurance training seem easier. For example, in one study, cyclists

 were asked to do intense physical exertion, while a variety of measurements were taken, including training duration, perceived exertion level (i.e. how hard it feels to train), heart rate, and respiration. A cyclist who listened to rhythmic music (130 beats per

 minute) lasted about 11% longer and had a higher heart rate than a person who did not listen to music, researchers from Memorial University of Newfoundland in Canada said. Those who listen to it see their heart rate return to normal 13% faster than those who don't.

Christopher J. Balman, Ph.D., assistant professor in the Department of Kinesiology at Samford University in Birmingham, Alabama (USA) wrote. This phenomenon can be explained in several ways.

 For example, athletes feel and seem better when listening to music while exercising, which, according to Balmain, leads to "improvements in positivity, mood, and subjective fatigue." Music

 can also trigger various physiological responses, including how the brain responds to exercise, as well as metabolic responses, including oxygen consumption and the rate at which lactate (which stresses muscles) is excreted from the body.


Research also indicates that the music being listened to should appeal to the athlete in question. You should know that listening to rhythmic music with a large number of beats per minute can increase

 your heart rate. It's good when you're looking to work out intensely and quickly, but not so good when the idea is to improve your

 stamina. Some prefer listening to quieter music, even podcasts, when working on endurance, and keeping the more rhythmic music at the end of their session, when they are nearing the finish line.


listen to your body

One last but not least tip: you have to listen to your body! Even if you think you've found the right running speed in theory, practice may be different. Heart rate, fitness level and well-being depend not only on numbers, but also on everyday factors:


How easily does your body recover after exercise? How much has your diet changed since you started running? What else is happening in your life? Do you sleep better or worse?


Always allow yourself to do less than expected if you feel the need. Avoid overtraining and take regular breaks. For active recovery, the ideal position is to lower the heart rate to 60% of its maximum capacity. Even if it involves walking.

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