Interval Training builds speed

Introduce interval training as part of your training week, you will find it speeds up your natural pace.

Depending on your level an interval session may consist of warm up run for 5 mins then run hard for 1 min walk for 1 min, repeat 10 times then cool down for 5 mins - thats 30 min session. More advanced runners may do 2 mins hard run recovery jog for 1 min etc.

The regime is personal and should suit your level of training . Running hard should be faster than your normal pace. Your normal pace will gradually increase as will your recovery rate!

CrossTraining is Good

Cycling & swimming are great activities for improving general fitness & recovery as well as working other muscle groups. Can also be a great way to keep fit during injuries such as shin splints etc.

Jump rope when it's too cold

Too cold or busy to get out and complete a full workout? Jump rope when you can't get out and exercise. It is great for cardiovascular exercise, and it helps promote muscle balance while it strengthens muscles in the legs, arms, shoulders, and back.

Running against the wind

Be aware of how windy weather can affect your running. Slow down when running

in a strong wind. You are spending six percent more oxygen than in ordinary conditions. Running slower while against the wind will give you the same benefits as when you run fast during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind to your back and are not fighting to run against it when you are more tired.

Kids must run for fun

Training heavy or being great at running in young age does not necessarily mean success as an adult runner. Running for kids has to be fun: the risk is lack of interest and injuries. No to long races, no to high intensity training. While children 12 and younger should not specialize in distances up to one mile, teenagers should not compete in races up to 10k and avoid anaerobic training before puberty.

Minimize the inflammation

If possible try to avoid the added pain caused by swelling once you experience an injury. Always keep an elastic sports bandage in your workout bag just in case you become injured. By wrapping the bandage around the injured area immediately you will minimize the inflammation.

Choose the warm down

If you have to choose between spending time on your warm up or warm down, choose the warm down. After you run, your muscles will be tight and full of blood. Take time to return your short, tight muscles to their longer, resting state. Stretching your muscles after a workout will help return them to their normal state, which will avoid you experiencing sore muscles days after your workout.