For years I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume, high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.
Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you are already doing! Sound too good to be true? Here’s how!
1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.
2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.
3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5 K pace ought to do it. Ideally this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however you can also just use a watch and a flat stretch of road. Four to six of these workouts should be enough to make a difference in your 5K time.
4. Finish one of your usual easy runs with 4 or 5 striders. Striders are 50-75 meters run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this one for 2 or 3 days after your short interval workout.
5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times.
6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scare that stretching improves running, however as a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips.
Over all general good health is determined by the amount of water and antioxidants you consume. Your skin will show signs of poor health that can be immediately improved by drinking enough water and eating antioxidant rich foods. If your skin is dry, cracked and riddled with lines it is and indication your body is dehydrated and your internal organs are suffering.
Skin and internal organs are affected by water consumption. Water is vital to the look, texture, function and health of all organs but we can see the need on the skin. Without water, nothing would be energized. Our DNA would be damaged, our immune system would not work properly, toxins would build up in our body, and all of our cells would dry up, leaving us dehydrated. It is essential that our body receive an adequate amount of water each day. Water is an important part of the hydro-lipidic layer on top of the skin that acts like a barrier against internal water loss. It also protects the skin from elements that try to harm our body daily, like bacteria, pollutants, and UV radiation.
The visible signs on the skin help us know we are over due in water needs. Our skin will become dry, irritated, sensitive, blotchy, tight, cracked and dull if we do not drink enough water. Keeping the cells lubricated and hydrated starts with keeping water ccontent of the skin high. This is needed for the skin cells an cells in all organs to be plump, nourished, and to the skin, young-looking. Water also helps maintain a clear complexion. Indigestion, constipation, or any other type of metabolic problem causes blemishes on the skin, also acne breakouts, lines, irritation, eczema and other skin problems. When we drink enough water, the skin acts like our third kidney, filtering out impurities, removing them from the body leaving our skin clear and healthy. Collagen and elastin in the skin must have moisture. Without water, these fibers become stiff and hard, making skin loses its flexibility and pliability. This allows other aging symptoms to appear as well. Skin may also appear tight, puffy and blotchy, with an almost balloon look. This is not because of too much water, as many people think, it is the skin activating its own survival mechanism, holding onto whatever water is left in the tissue – resulting in water retention.https://costaricawellness.com/wp-content/uploads/2017/07/good-health-146.jpg
A large number of people employ various rigorous methods to keep them happy and healthy. In simple words there are only few things that are needed to be considered in order to maintain a good health.
A small time spend in doing some basic exercises can give a long live life along with sustained health. The holistic approach towards attaining health and wellness is a good thing to maintain equilibrium between the life and work.
I have seen many people get too much involved in work that resulting into bad health. In young age, it doesnt matter how much work you do regularly. But at the later age, its consequences become visible. This is the reason why several TV channels keep asking people to do a small set of exercises daily. Nowadays a large number of companies conduct health sessions regularly to instinct a sense of health and wellness among people.