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6 Tips for a faster 5km #shorts #runningmotivation
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Do you want to run a faster 5km ?
Consistency is the key, I get too many questions from people who have only been running for a couple of years, expecting a HR as low as mine. It takes at least 10 years to reach your aerobic peak...
However, here are 6 simple things that will help you improve not only your time but also help to lower your HR
1. Strength and Conditioning Training twice a week. Lunges, goblet squats, kettle bell swings and deadlifts are great examples, lots of core strength work, and plenty of stretching.
2. Dieting, but only if you are carrying too much excess body fat.
I have attached two charts ( to my story & also in ‘Highlights’ on my profile page ) showing some guideline figures and their variations for age. Unless you are an elite athlete I would focus on being in the “fitness “ range. Note the figures for men are very different to those for women.
3. Three easy aerobic runs a week. Max pace IMAT heart rate
( Max HR -40 ) as your maximum aerobic pace.
One Long Slow Distance 60-90mins,
one steady run 45mins
one easy short run of 30mins.
4. 1x 5km TT run once a week around aerobic threshold ( average approx 80% of max)
5. If you usually do more training or triathlons, easy swimming and cycling will aid aerobic development
6. Sleep. It is super important to allow the body to adapt and strengthen. Remember 7hrs a night plus one extra for each hour of training.
Please tag and repost and share this with you friends 😉
#naturalrunning #running #runner #runningmotivation #runningtips #triathloncoach #diet #weightraining #swimming #cycling #wahooligan #ultrarecoverypro #runitfast #justdoit #runninggirl #runninggirls #runnersofinstagram #runningcommunity
Consistency is the key, I get too many questions from people who have only been running for a couple of years, expecting a HR as low as mine. It takes at least 10 years to reach your aerobic peak...
However, here are 6 simple things that will help you improve not only your time but also help to lower your HR
1. Strength and Conditioning Training twice a week. Lunges, goblet squats, kettle bell swings and deadlifts are great examples, lots of core strength work, and plenty of stretching.
2. Dieting, but only if you are carrying too much excess body fat.
I have attached two charts ( to my story & also in ‘Highlights’ on my profile page ) showing some guideline figures and their variations for age. Unless you are an elite athlete I would focus on being in the “fitness “ range. Note the figures for men are very different to those for women.
3. Three easy aerobic runs a week. Max pace IMAT heart rate
( Max HR -40 ) as your maximum aerobic pace.
One Long Slow Distance 60-90mins,
one steady run 45mins
one easy short run of 30mins.
4. 1x 5km TT run once a week around aerobic threshold ( average approx 80% of max)
5. If you usually do more training or triathlons, easy swimming and cycling will aid aerobic development
6. Sleep. It is super important to allow the body to adapt and strengthen. Remember 7hrs a night plus one extra for each hour of training.
Please tag and repost and share this with you friends 😉
#naturalrunning #running #runner #runningmotivation #runningtips #triathloncoach #diet #weightraining #swimming #cycling #wahooligan #ultrarecoverypro #runitfast #justdoit #runninggirl #runninggirls #runnersofinstagram #runningcommunity
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6 Tips for a faster 5km #shorts #runningmotivation
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