How can I run like a pro?

Here’s some success tips on how you can run like a pro elite runner base on the success tips by Ethiopia’s Haile Gebrselassie who is one of the greatest endurance runner ever, 2 x Olympic Gold medalist winner and setting 26 world record in running all over the world

Haile Gebrselassie

1)   Check your health

Before embarking into training for a marathon, go see a doctor and have a thorough health check. Make an appointment with the doctor every six to eight weeks to see if your form has change and if you are injury free to carry on with training. Older runners maybe at risk for health and circulatory diseases therefore it’s always good to consult the doctor advice before starting the training, as the training will be strenuous

doctorapp

2)   Set Goals

Before starting with even training, make a list of achievement you want to accomplish for the training, know what you want and make sure you are clear in advance. Pace yourself and don’t go out too fast. Your goal needs to be realistic, if you are going for a personal best timing, don’t just take off and start running like crazy instead set definite time goals during training. Set goals base on the times that you have run previously over shorter distances.

goalsetting

 3)   Increase Endurance

Many runners who are fast normally lack one thing, which is endurance. Endurance is like the core of marathon training, whether it be mental of physical, these can only be built as you clock the distances. The long slow run (LSD) can be mixed it up with training Farleks (Interval trainings); these trainings will increase the body capacity to take in more oxygen. The more oxygen you have available for energy the higher your endurance

intervals

4) Include breaks

Everyone needs a break once in a while. Resting will help you go fast on other days. Plan your training so that you can schedule a hard challenging run after your rest day and then follow it up the next day with a recovery run. It’s important to at least have a day rest in a week where you don’t run so that the muscle could rest and prepare for a hard run the next day, these also minimize the risk of injuries.

kitkat

5) Kick up the pace

If your goal is just to complete a marathon then it’s enough for you to just run at your normal pace but if you are aiming for a 3:30 or faster than you have to assume that your marathon pace will be faster than usual. Try timing yourself at your target pace over the 10km pace and maintaining the speed. Gradually increase the distance and holding that same pace. This is a good indicator for you to judge your endurance and this will give you the opportunity to assess your current goals and to see what else can be done to reach your goal.

speedo

6) Lift some weights

Spend sometime at the weights room; it’s not about muscle building but rather to increase muscle endurance. Using lightweight with max repetition to build strength and endurance for the relevant muscle group such as the arms, calves and knee etc. Do planks, push up and crunches directly after a long run to condition your body to endure such training.

dumbelllight” First, do enough training. Then believe in yourself and say: I can do it. Tomorrow is my day. And then say: the person in front of me, he is just a human being as well; he has two legs, I have two legs, that is all. That is mentally how you prepare.” - Haile Gebrselassie 

 

Keep Running

Cheers! (:

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One thought on “How can I run like a pro?

  1. Many runners have missed the importance of weight trainning. Unlike running weight keeps your body warm and can keep the flu away but more importantly runners can lose muscle mass, especially older guys, so u need it to keep a balance.

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