In athletics and marathons, arrival times are important, as they will define your performance and the chances of success in the challenges you set for yourself. To achieve good results in your competitions you must define your objectives realistically, as well as the intensity and for how long you will train to achieve them. Evaluate your current performance and improve your race times by making the necessary adjustments to meet your goals .
In addition, to have good results you must be aware that the more time you spend exercising, the more you will develop your skills and abilities . Dedication and perseverance can help you improve your routines and motivate you to achieve your goals. Follow an effective training in the medium term and improve your race times!
How long should you train to achieve an improvement in your running times?
Improving your race times may seem difficult, as the results are usually not immediate. Although many athletes tend to focus on short workouts to improve in a few weeks, this can cause them to develop harmful techniques that prevent them from progressing . In addition, they can cause serious injuries that prevent them from running temporarily or permanently.
In this sense, it is important that you define a realistic training according to your abilities. A common mistake is to train without having a goal or objective set, since you will not know what your limit will really be. You can achieve an improvement in your running times and your pace with a balanced training, as this will allow you to obtain permanent results without affecting your health .
On the other hand, the minimum recommended period to perfect the race times is 1 year, since your body will need to progressively adapt to your requirements . Striving for quick results can cause injuries and trauma that will affect your effectiveness.
Improve your race times: how to achieve it with a medium-term training?
In order to improve your performance in racing, you should evaluate the effectiveness of your training and make adjustments if necessary. With discipline and good training you can achieve an improvement in your race times .
Define a reasonable goal or objective
This is one of the most important points that will help you improve your effectiveness. It will be useless to make an effort to improve if you have not identified the time or goal you want to overcome . In this way, defining an objective will help you to propose the necessary strategies to achieve it and progressively improve.
Assess your initial state
Knowing your state of health is essential to know how much you can demand from your body without affecting your health. For this reason, you should undergo a thorough medical evaluation to rule out illnesses or injuries that may be aggravated by training.
In addition, you must identify your skills and weaknesses to know what aspects you should focus on to improve your performance and what are your advantages.
Improve your diet
A poor diet can affect your health, damaging your energy level and, therefore, your performance in races . In this sense, it is important that you evaluate your caloric demand and eat healthily to avoid deficiencies.
Breakfast tends to have a better effect on the body, so it is advisable to consume a greater amount of food in the morning . In this way, you can make the most of the nutritional contribution of food and transform it into better results in your careers.
Evaluate your running technique
Improper running technique can lead to constant bad habits, poor performance, and injury. In this sense, it is important that you evaluate your performance in the races and consult with other runners to identify possible errors that affect your performance and cause you to reduce your speed.
Correct technique can help you improve your running times and achieve better movements and strides. In addition, it will allow you to manage your energy and identify your strengths to make the most of them.
Adapt the training to your abilities
Recognizing your capabilities will allow you to better guide your training to avoid overloads that can cause injuries or trauma. Also, you should identify your limits and avoid straining, as this can cause you to lose all your progress . In this sense, it is advisable to intersperse intense workouts with other simple ones to adapt your body to your demands.
Progressively increase distance and speed in workouts
This will allow you to gradually adapt and improve your performance, helping you prevent injury or muscle wasting. Thus, it is advisable to practice at a moderate speed on long journeys and increase speed on short journeys . By varying these factors you will achieve greater resistance, decrease body fat and make your heart work better during races.
Increase the frequency of your steps or strides
By increasing the rhythm of your steps, you will improve your speed and delay fatigue, making you perfect your performance and achieve longer journeys . In addition, by increasing the distance between your steps you will be able to move faster.
Take full and active breaks
In training it is important that you recognize when to stop or decrease the intensity . When performing demanding routines it will be necessary for you to rest to avoid overloading your body and causing muscle wasting.
However, there are exercises such as rhythm changes, series or relays in which active breaks will be necessary to recover and not exceed your limits . These breaks consist of lowering your level of demand, but without stopping. You can walk, jog, or do simple cardiovascular exercises to recharge your batteries and continue.
Train with sets, relays, and reps
These exercises will help you improve your aerobic capacity and your overall running performance . In this sense, this training will allow you to have greater muscular endurance and cardiovascular efficiency by improving blood circulation.
Exercise with changes of pace
Interspersing the training rhythm can help your body adapt better to the changes and that you have a better performance in your race times. Varying the speed, pace, distances and frequencies of training will allow you to recycle energy and improve your endurance in these sports activities.
Train your lower body
Strengthening your legs and feet will allow you to improve your racing efficiency and have optimal performance . In addition, it can help you on slopes that will require a greater effort from the lower body. You can practice with treadmills or spaces with different levels of incline, as these will allow you to improve your grip strength and make the most of your running time.
Exercise your upper body
The correct movement of your arms will give you the stability necessary to run efficiently . In this way, it is important that you train your upper body to gain speed and make the most of your time.
It is recommended that the arms follow a rhythmic movement, parallel to the body and without passing in front of the chest. In addition, you should avoid pushing your arms forward, as this can generate a greater impact on your footsteps and cause you to lose speed .
Improve your core
Performing workouts to improve your core will allow you to improve your speed, race times, muscles and strength in general . In addition, it will help you improve your body posture, your muscle recovery and your performance in races.
Train barefoot
Running barefoot for a few miles can help you improve your race start and finish techniques . In addition, it will help you to strengthen your feet and ankles, and to gain flexibility. For this type of training it is advisable to do it on sand or grass, making sure that there are no objects that could harm you.
conclusion
The time in the races is an important factor that will define your efficiency and performance when doing these types of activities. To achieve optimal results you must prepare constantly, as this will ensure that you meet your goals and exceed your own achievements .
With perseverance, discipline and a medium-term training you can improve your endurance, strength and speed in competitions. Evaluate your training plan, adapt it to your abilities and improve your race times effectively to perfect your results .
