Soon it will be time for a new round of the running season. With our 10 tips, you can optimise your time until then to be fit to run in the spring classics or even faster than last year.
Whether you are a beginner or an experienced runner, running is versatile and should be trained accordingly. We give you 10 tips on how to make the most of the remaining time before the season starts, add variety to your training and hone your performance. Your task is simple: focus on three points from this list every week.
1. Vary your training
If you always run the same standard lap at the same pace, you won’t get any faster. Add variety to your training and vary the duration and intensity of your workouts. Take pleasure in following the training plan and get input that is right for you personally. The mix of individual training forms in the right order will also make you faster.
2. Running ABC for running style
Runners can also improve their technique. Include 15 minutes of running ABC exercises after your long run.
3. Vary the surface and create a new stimulus.
Run on asphalt, on forest trails, across meadows, on the track, on the treadmill – the more versatile you are, the better. Vary the surface and topology, even within the same training session.
4. Strength for more stability in running
With a stable running style comes an economical running style and a reduced risk of injury. Build in 15 to 30 minutes of strength training after an endurance run, deliberately focusing on core stability.
5. Technique improvement runs
After the endurance run, do three to five coordination runs. Choose a straight track (approx. 80-100m), start at an easy pace and increase the speed. Keep an active and proud running style during the execution.
6. Hill sprints for strength
End your run with five 10-second sprints up a hill, resting for one minute between each sprint.
7. Stretch for flexibility
Stretching relaxes and restores the muscles’ original basic tone. It’s best to incorporate a short stretching programme at least once a week as a fixed routine after a running workout or practice yoga regularly. Here are some inputs: How do runners stretch properly?
8. Intensive training
If you want to get faster, you have to leave your comfort zone and vary your pace. Do interval training, alternating between intense and leisurely sections. During intensive training, consciously make sure that you become faster in the second half and thus already practice for the competition.
9. Alternative training as a change
Have the courage to replace one running session per week with an alternative sport. This brings variety into your training and sets new stimuli!
10. Plan regeneration as a part of training
Always take time to recover: for example, lie down for a short while after an intense workout, close your eyes and let your thoughts run free. Consciously include regenerative measures: sauna visits, massages, snacks, etc.
Author of blog post: Stefanie Meyer