Running tips?
What are some of the best tips for running. Whenever i run i always get sore ankles and have a shortness of breath which affects my performance. I want to get to the point where i can run a 5k straight with no stops for rest plus to burn fat. How can i get to this point?
Answers:
Getting gains on hard running days?
The soreness is most likely caused by the lack of fitness. If you want to increase distance you need to increase endurance. I would suggest doing interval runs for as long as you can go. I usually sprint for about 60 seconds and then do a slow jog for 120. You can adjust the time that will fit your fitness ability. 5k is only a little over 2 miles so I would do the interval runs for 1 mile until you can get the endurance.Streching actually helps results?
If you goal is to run a 5K without stopping then run easy. If you are running too fast to talk slow down. There are different energy systems and you will not burn fat if you are running very fast. If your ankles are sore then you may need to get new shoes and run on better surfaces, not concrete.You can increase your endurance by running 3 to 5 times per week. How far can you run now? If you are used to running 1 or 2 miles then do so for at least 4 to 6 weeks and then increase your distance by 25%. If you want to run more often fine, but do not run 7 days per week, always take off at least one day. Since you are looking for easy running you do not need to do intervals just run easy. Each mile will burn about 100 calories whether you run or walk and it doesn't matter how fast you run it is the same 100 calories. Drink plenty of water so you do not become dehydrated. You said you want to run a 5K without stopping, so how far do you run now before stopping? Just run until you need to walk and then walk until you can run again. The run time will increase as you build your endurance. Get a schedule and stick to it.What are some vertical leap exercises that improve a girl's jump?
Start off slow.Sometimes over exhaustion can affect your performance ability!Try more calcium in your diet.I have weak ankles,and find that calcium helps alot!Do squats help you with sprinting (400 meter in particular)?
The best way to increase stamina and reduce soreness in ankles is to run, run, run, run, run. Practice will make you a much better runner. It's amazing how much stamina you can gain by running for a few weeks an hour or two a day.More Questions & Answers...