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I love challenges. Mental, physical and a mixture of both. The working time is usually intensive, requiring good concentration abilities and the result, obviously, is rewarding – after all, that’s something you waited for, wanted and managed to achieve!
Around two years ago I was a completely unsporty young lady who preferred muffins and chocolate snacks over a run. Realizing that my body is pretty weak, I started working on my weaknesses: climbing, working on my legs, buttocks and biking everywhere whenever possible. That resulted in a nice lift of self-confidence and a further interest in sports.
But let's be honest here: I am not a super-woman. I, like everyone, do enjoy sweets, chips and beer, but I rather choose not to consume those. I have never thought that running one kilometer within 6 minutes is possible at all, but here I am, proud of my own results and sharing my tips and tricks with everyone who is interesting in pushing their own boundaries when it comes to running. Here's my list of tricks on how to manage to run faster & longer:
1. KNOW YOUR BASICS
Know how much you are capable of running, what's your average speed and what, overall, is the distance / track you prefer to run. Let it be 2 kilometers or 8, knowing what's your current stand is important, and tracking is the key to success.
2. ADD 5-10 MINUTES A WEEK
Despite how many times you run a week, each time add 5-10 extra minutes, once a week. Even if your pace is not fast, that will make you run at least half a kilometer more. That's a win!
3. FUEL YOUR BODY
Carbs carbs carbs carbs! All you want before your training is a good set of carbs. Tasty fruits packed with calories (=bananas) or a sandwich with avocado and a slice of black bread - that's a really good, healthy choice to snack on before you run. You body will be ready and you will feel fresh and energized. If you consume animal ingredients it's best not to eat meat since it will encumber your body, fish (in particular salmon) is ok.
4. STICK TO YOUR PLAN
Missing a training is an option when you really have to do something important, but otherwise I wouldn't advice to miss a training. Frequency is the key to long, steady, successful run. Every missed training - every missed opportunity to get batter. #sad
5. PACK YOURSELF WITH PROTEINS
After training, once you do manage to go for a run, make sure you eat good, healthy proteins to help your muscles heal. My favorite snack is a 150gr tofu pack mixed with soy yogurt which gives me a little over 20gr of protein. That's more than enough. If you run in the evenings (just like I do) I wouldn't advice to consume "heavy" foods either. You want a light, fresh feeling and you for sure don't want to go to bed having a piece of steak in your tummy.
6. AWARD YOURSELF
Every success should be celebrated! If you managed to run one kilometer more than you normally do - yay! Celebrate it and award yourself. If you are trying to lose weight and work on your body shapes, choose something non-food related, fx. an afternoon at cinema, massage, pedicure or anything of that kind.
Good luck, champions!
Day 6: accomplished. Ran 12 kilometers yesterday, lost 500 grams (!!) and having an arm day at the gym in a few hours.
Around two years ago I was a completely unsporty young lady who preferred muffins and chocolate snacks over a run. Realizing that my body is pretty weak, I started working on my weaknesses: climbing, working on my legs, buttocks and biking everywhere whenever possible. That resulted in a nice lift of self-confidence and a further interest in sports.
But let's be honest here: I am not a super-woman. I, like everyone, do enjoy sweets, chips and beer, but I rather choose not to consume those. I have never thought that running one kilometer within 6 minutes is possible at all, but here I am, proud of my own results and sharing my tips and tricks with everyone who is interesting in pushing their own boundaries when it comes to running. Here's my list of tricks on how to manage to run faster & longer:
1. KNOW YOUR BASICS
Know how much you are capable of running, what's your average speed and what, overall, is the distance / track you prefer to run. Let it be 2 kilometers or 8, knowing what's your current stand is important, and tracking is the key to success.
2. ADD 5-10 MINUTES A WEEK
Despite how many times you run a week, each time add 5-10 extra minutes, once a week. Even if your pace is not fast, that will make you run at least half a kilometer more. That's a win!
3. FUEL YOUR BODY
Carbs carbs carbs carbs! All you want before your training is a good set of carbs. Tasty fruits packed with calories (=bananas) or a sandwich with avocado and a slice of black bread - that's a really good, healthy choice to snack on before you run. You body will be ready and you will feel fresh and energized. If you consume animal ingredients it's best not to eat meat since it will encumber your body, fish (in particular salmon) is ok.
4. STICK TO YOUR PLAN
Missing a training is an option when you really have to do something important, but otherwise I wouldn't advice to miss a training. Frequency is the key to long, steady, successful run. Every missed training - every missed opportunity to get batter. #sad
5. PACK YOURSELF WITH PROTEINS
After training, once you do manage to go for a run, make sure you eat good, healthy proteins to help your muscles heal. My favorite snack is a 150gr tofu pack mixed with soy yogurt which gives me a little over 20gr of protein. That's more than enough. If you run in the evenings (just like I do) I wouldn't advice to consume "heavy" foods either. You want a light, fresh feeling and you for sure don't want to go to bed having a piece of steak in your tummy.
6. AWARD YOURSELF
Every success should be celebrated! If you managed to run one kilometer more than you normally do - yay! Celebrate it and award yourself. If you are trying to lose weight and work on your body shapes, choose something non-food related, fx. an afternoon at cinema, massage, pedicure or anything of that kind.
Good luck, champions!
Day 6: accomplished. Ran 12 kilometers yesterday, lost 500 grams (!!) and having an arm day at the gym in a few hours.