- Training your breathing rhythm is the first step.
The first thing is to train your breathing rhythm and make sure you take full breaths when running.
You can try a 4-4 rhythm for an easy run. A 4-4 rhythm means you take 4 steps while breathing in and 4 steps while breathing out.
In general, when you run with a 3-3 rhythm for a full 10k and continue to run with the same pace, you are running at your lactate threshold running speed.
- Stretching all the antagonistic is essential.
You need to stretch all the antagonistic muscle used, like iliopsoas, gluteus maximus, gluteus medius, quadriceps femoris, hamstrings, iliotibial band and soleus muscle, to make sure all the joints are flexible. Specific strength training for each muscle is important too, as they need to be strong to support your running.
Stretching is very important as the flexibility of joints is not decided by the muscle strength but muscle relaxation or muscle adhesion.
- At least one challenging your limit session a week is fundamental.
Add at least one challenging your limit session a week in your training plan. In this session, you will run 2-3k after a warm-up, and then perform intervals. Use a 2-2 rhythm with a speed that makes you gasp. The length of each interval depends on what race you are training for.
If you are preparing for a marathon, then for each interval session, you run for 1-2k and rest for the same amount of time that the 1-2k takes. Keep doing the interval running for 5-10 sessions. If you are training for a 10k race, then run the interval for 400-800 meters.
After the challenging your limit session, your body will enter the recovery phase of supercompensation that usually lasts 3-5 days, during which you can do easy runs, long distance running or strength training.
- Diet adjustment is beneficial.
Pay attention to your diet. Eat a small amount of protein in the following 1-2 days after the interval running to help your muscles recover. Keep a diet that consists mostly of grain and vegetables.
Stay hydrated. Keep a good water drinking habit, not just during workouts. For every 2% loss of water in your body, your energy level drops by 10%. So you need to keep in mind to drink water not just during workouts to stay on top of hydration all the time.
Keep doing this, you’ll find you achieve a great progress in your running performance in 50 days. It should be noted that don’t speed up too much besides the Challenge Your Limit sessions. Keep the 4-4 rhythm. If you are running a long distance, you can shift to a 3-3 rhythm when you run up to the 1/2 or 1/3 your distance to maintain a stable pace as the longer you run, the less energy you have.