When I got to the age of 20, I had stopped playing semi-professional football and I was looking for a new sport. While living in Spain I stumbled across cross country running and 5km. I joined a club with a friend and every weekend I was taking part in competitions.
I returned to London and carried on my running training. My time for my first run was about 20mins almost exactly...after about 3 years of training I managed to bring my time down to 15min40secs for my all time P.B. With this new found speed I was able to come first in a few 5km competitions. So how did I get faster? -Interval running was a big one for me. I spent a lot of time practicing running at different speeds. Very fast to almost a sprint..to very slow, almost jogging...but I always tried not to walk during the interval training. -1km runs..I practiced exercises like 5-7 sets of my fastest 1km runs. This helped increase my speed endurance a lot. -Distance running...well not such a huge distance, but once or twice a week I would run a 10km and attempt to beat my P.B at 10km each time. -Technical work...I worked with some of the coaches from Dash Team London to improve my running technique. I learnt that the more effort you have to put in due to bad technique, the quicker you will tire out. Improve your technique and become a more efficient runner to save energy. -Repetition...I was consistent with my food, my training, my rest...I built up a good routine where I was eating well, I wasn't over eating, but eating just the right amount. I was training regularly and also giving my body time to rest and recover. -Start slow and build yourself up...I first had to learn that the most important thing was completing the distance, then from there I could think about completing each kilometre at roughly the same pace per kilometre and then from there I thought about increasing the speed on one km and keeping the rest at the same pace per km...then I increased that to 2 fast kms and 3 consistent kms etc etc I hope some of this info serves useful to you.. and good luck with your park runs! :D If you want to book a running technique assessment with dash team London the link is below: https://dashteamlondon.co.uk
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Health & Fitness with BazA space for me to share a bit about my own fitness journey, tips and tricks I've learnt over the years as a personal trainer and some of my favourite health and fitness products Archives
January 2020
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