How to become better runner?

Question

I JUST STARTED SOCCER PRE - SEASON TRAING. I would like to know how to run at a longer distance with out getting tried to easy and how to become a fast runner, also. thank you.

Answer 1

I LOVE RUNNING!! Good thing you asked this.

Do this work-out & I guarantee you'll smoke a lot of the girls in your team!! Do this 5 times a week & then take 2 days off then repeat the cycle.

Day 1- 6 mile run (when running long distances...run at a pace you can keep, the goal is to let your body get used to long distance running, don't worry about your time!!)
Day 2- 6 mile run again
Day 3- 4 mile run(The goal here is less than 30 minutes ok hun?!!)
Day 4- SPRINTS: When sprinting, remember always to run your HARDEST & FASTEST!!!!

10X50meter sprints(1 minute rest after each set)
4X100 meter sprints(1 minute rest after each set)



Day 5- 1.5mile run (Since it's only 1.5 miles...do your best to run it as fast as you can!!!) The goal here is to do it in less than 14 minutes since you're a beginner.

Day6/Day7- REST DAY (Make sure you stretch REALLY good to avoid injuries)

If you have any questions e-mail me at [e-mail]. Running is a passion of mine & I love to help people who want to get better at it. Make sure you e-mail me your results for the 1.5 mile run. I want to see where you're at!!!! Good luck!!!

Answer 2

* How to Run Faster *
Thirty years of competitive distance running and research on exercise physiology boil down to a few essentials. Here they are!

Steps
Make a commitment to train at least two days a week.
Purchase gear from a shop where the staff is knowledgeable. Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries.
Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
Start slowly. Stretch after a run.
Eat five servings fruit and vegetables daily.
Eliminate junk food and soda from your diet. Quit smoking.
After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:


Day 1 - Rest day
Day 2 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes(80% effort), cool down 10 minutes
Day 3 - Rest day
Day 4 - Easy 30 minute run
Day 5 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes. Think good upright form when sprinting with light forefoot plant.
Day 6 - Rest day
Day 7 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.

Tips
Choose appropriate running shoes, otherwise you will lose your knees.
Get and read "Daniels' Running Formula." It's a good running book.
Rehydrate and eat carbs with protein within one hour of running.
Replace shoes every 500 miles or if they're deformed in any way.
Stress + rest = improvement.
Stretching muscles for 10 seconds doesn't do anything. Stretch each muscle for at least 30 seconds.
Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
If you feel the need, carry a water source with you. Camelbaks are great for the job.
Results are at least partially based on genetics, some people will have to train harder to get the same results.
Be the best you can be.
Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy.
To improve your stamina compete in other sports. Soccer, football and rugby are all good choices.
Don't start running as fast as possible..start out slowly and work up.

Warnings
Get a doctor to check you out prior to starting any new physical regime. A 'stress test' is a good idea.
Don't run too much.

Answer 3

How you do that is you have to be in shape and how you do that is start out is getting on a track and run ... there is no easy way out trust me i'v tried slim fast lol and that didn't make me run faster so all you have to do is be able to run 30 min without stoping and it just takes several days at a time try building up your legs by doing lungges or jump rope or both would be good!
Drink alot of H20 (water) and just work out your legs alot also you can look up on some basketball practice drill thats what i do is basektball and my coach got me in shape were i can runn for a period of time off those drill he made us do you can also run staires they help build the calf muscle which is a good thing in soccor that will help your endurance.

Answer 4

Hi,

I played soccer and other sports for many years and this is what I can share with you besides the technical and medical recomendations (which i wont talk about). Also pay attention to some comments, must of the people advice excercises just for running but you are askin running for soccer which requieres an specific training. (conditions for a 10km is different than soccer and even for 40km)

.. run a longer distance.. the only way is to add gradually more distance to your training schedule, this wont happend in one day so you need to be constant and little by little your body will be adapting to a longer distance requirement. The tip here is that you need to consider that when you are actually playing, you will run and stop, run faster or slow and jog which means that your body needs to be able not only to run a longer distance but to react to the changes, many people that train run for a longer distance like training for a 10k race which demands a totally different body conditions. So this is my recommendation, try to run in a place with up and downs or run in a machine and program your schedule with a random inclination and even once in a while go faster or slower (just check your cardio). Machine with randoms help you even more since you can control your speed and inclination and you dont hurt your ankles with with an irregular surface. Your body will get more use to loger distances while simulating the changes in the game.

Now, to run faster this are the most common things you can do, get some weight and tie it to a belt. You will run some 5 or 10 mts very fast carring the weight on your waist ( you can even run with some one holding your waist and you will pull the person. This will give you more power in the lower part of the legs which will help you run faster. Another thing is to run and jump like in an obstacles race.

It is also important (believe it or not) how much you open your legs while running. Depending on what you are going to do on the field, running with the ball may require smaller steps if you are in an area with more player (so you can run fast and protect the ball), in an open field you may run with larger steps and with no ball you can run an open even more your legs.

Also do excercises running in a sprint, stop, spring, jog, sprint and stop. Do this trying to low your body. This will give reaction.

The last thing that I will recommend you is to focus in exercises that go with your specific position in the field. Most of the players follow the same exercises while they may need to do extras for an specific requirement. This means that you will need to run fast the whole field, half of the field or just a couple of mts and to have the right training is what will help you excel in your position.

Answer 5

I too was a heavy smoker and drinker when I first started training for a marathon quite a few years ago and it was bloody hard. Not the drinking but the smoking. Every breath would burn as it went in and the muscle burn was horrible even after 10k. I never did do a marathon as a smoker. In answer to your question your skill and stamina will increase but very slowly and it will hurt like hell. You will always be able to run but just not to your full potential. I quit smoking after 20 years and now have run many marathons and am training for an ultra. I still like a good drink and still run now and again with a hangover. I loved smoking too but if you are serious about running its gotta go.

Answer 6

the only way to become a better runner is to run!!! there are different techniques to different types of runs. if you are starting soccer then first off you will need to build your cardio overall. my suggestion for you is to start with running sprints for a long period of time, be sure to keep your self well hydrated. once you find yourself doing fine in the sprints, then start building your endurance. start with a comfortable distance (whether it's laps around a track or a familiar stretch of ground). record your run time, keep that pace for a couple of day before trying to improve in time. once you have found an improvement on your endurance, feel free to change up your routine between your sprints and distance. remember, nothing will happen over night. dedication and discipline will help you strive to meet your goals. i am 32 and really don't enjoy to run but being in the marine corps i have no choice!! lol. i always find it better to have a friend or a partner to run with. this will help you and your partner when you both want to quit. you have to find someone who wants to improve with you or you both will be easily influenced to stop when one of you are tired..good luck

Answer 7

Plyometrics and weight lifting (even just squats, lunges, anything to build some muscle on your legs).

Get Runner's World magazine, or go to www.runnersworld.com, lots and lots of helpful tips, info, and the forums there are great!

Answer 8

Practice makes perfect, like 2-3 2o min sessions per week should do. Also, faster running is made by distance of stride x speed of legs. work on each independently.

Answer 9

try joggin around your block everyday...yeah i had that same problem to...i first started out fast but then as the years gone by and the older i got i got slower and outta shape.i didnt gain weight but i cannot go up stairs without taking a deep breath lol...just try jogging or running everyday to increase your leg musles and make you more use to working out with legs.jogging is better to start with then gradually go up to running up hills and all of that. very simple =)

Answer 10

Do sprints up hills, ride bike, jump rope, use weight training, go jogging. Push yourself to do more everytime you work out. If you get to sore take a day or two off.