How to "Learn to Run Faster"

...Running......  faster -  faster and all of a sudden you don't feel good.....You gotta to stop, because you are out of breath!

Sometimes running too fast will get you to the finish line, other times you might find yourself panting to the finish and then curled up in a ball! Be careful, because running too fast too soon can take the wind out of your sails. 

How do you run faster and not be so out-of-breath?

Pick up your Pace

 During each run, pick up your pace.
I don't mean pick up your pace all the way to the end,
I mean pick up your pace doing a few drills, tempo runs, or fartlecks.

Let me explain:

Interval Drills - are running in intervals ex: Run 400 meter on a track at a race pace/then slow down for 1min.
Repeat 6X

Tempo run - are runs that have about 2 to3K of a  running warm up/ after run 4 to 6K with an increase speed (one gear up) from regular pace. Not full out running. Cool down 1 or 2K.

Fartlecks - Varying speeds of training runs can be planned or scheduled in intervals. 6 sets with different speed intervals during a 45 to 60 minute period. Some will be very intense - your fastest speed and other speeds will be slower depending on the conditions.

Running Faster and longer is something that develops with time, so be patient. Each of these running work outs can be very intense, so remember to warm up and cool down.  Sore leg muscles  happen if you don't work on these  run faster programs gradually, giving rest days, and only performing these work outs 2/3 days per week.

These exercises are great for teaching you how to breathe and how to adapt to races by raising anaerobic (strength training) and aerobic (cardiovascular) fitness.
 Your body gets used to having to pick it up and understands how to react.
Once your body learns to run faster, you've got it all the way to the finish line with great times.

How Do I Lose Weight Running?

You have to be conscious of what you are picking up and putting in your mouth.

Many people have asked these two questions...

"How do I lose weight running?" and "How do I cut down on my eating?"

To lose weight running... 


You have to partake in consistent beginner runner program or at least 4X per week exercise program. And then... add extra exercise to get a total time of 3 and a half hours per week. It sounds like a lot, but it isn't really that much.

• You can count walking to and from work or school. 
• You can count gardening or raking, or any heavy chores around the house.

If you run 3 days per week for 30 minutes you would be totaling 1 and a half hours of exercise...

Not bad, but not quite enough...

You need to exercise a little more...

• walking 
• runner's yoga or yoga 
• strength training
• even heavy chores or any other aerobic activity  so that you can lose weight running! Bring your exercise time to at least 3 hours + and the weight will begin to slide off. 

It is crucially important to make yourself a schedule that you've agreed on with yourself.

So that you see this as a promise you made for yourself.  Like a job it needs to get done right. If you do it this way, you will lose weight and not even have to count calories!
Running plus Exercise for 3 or more hours a week will burn you good calories.

Here's an example:

• Mon - Walk for half hour
• Tues - Run for half hour
• Wed - Walk for half hour
• Thurs - Run for half hour
• Fri - Walk for half hour
• Sat - Rest
• Sun - Run for half hour

Number of total hours worked out is 3 hours.
Replace one 30 min walk or run with 45min to 1 hr and you've added on your extra time!
Replace the walking some days for another aerobic sport, strength training or yoga.

Do not overdo it.

Your body is designed to move, but it is not designed to be out of shape. If you are in a beginner training program or learn to run program, follow at a gradual pace. Deep down at a cellular level your body needs
to adapt to changes to prevent injuries and even disappointments.

Here's what you do when you need to figure out how to cut down on your eating:

Terry Fox A Great Canadian Hero!

Sometimes life passes you by with problems that cause you to sacrifice something and give to the world.

Terry Fox A Great Canadian Hero was all of this and more, but his problems were anything but minor.

On April 12, 1980  21 years ago, Terry Fox defined himself  by embarking on a journey
The Marathon of Hope which lead him to giving immense contributions to the Canadian Cancer Society.

Why was Terry Fox a great Canadian Hero?

Terry Fox created an Historical Action

The Terry Fox Foundation over the past 21 years has raised

..........

$500 million dollars worldwide.

Things happen... You are handed misfortune...
Have you been touched by the hands of adversity?
And if you have, have you asked yourself this question?

"Will I rise above or fall below?"

He could of fallen from his sorrows having cancer...

If you ever have a feeling that you can't do it, because...
(You fill in the blank)
It's time to rethink...
Think for yourself and think about the guy that did it...

This Great Canadian hero Terry Fox never let life swallow him up, instead cancer gave him more power to step forward with everything he had and rise above to the hands of adversity.  

Remember this when you're feeling low about your running program or your life, because this is a sign to keep moving forward...
Not to stumble.
But if you do, get up as fast as you can and keep on going.

Maybe you'll rise so high that you'll make moves that will flourish within you and around you to the world.