Whether you are training to become a police officer and need to pass a physical fitness test, training for an upcoming running event, or you just want to run faster and/or longer because you are competitive with yourself; this article will help you.
In order to train yourself to run more effectively, you need motivation, at least a month’s time, and the right program. I have trained both cadets and police officers in the past to run the beep test for their physical fitness test with great success. What you need is a combination of steady state running and interval running. It is best to take 6 days a week for training with 1 day of rest. If your days are Monday through Saturday, then run steady state on Monday, Wednesday, Friday; and interval running on Tuesday, Thursday, and Saturday. Never skip your rest day as you need it for your muscles to recover therefore increasing your performance.
Steady state running is finding a speed that you can run at for a longer duration (10-30 min) without changing the pace or incline. Even a fast walk can be a good starting point. This is easy to gauge on a treadmill, however you should try to emulate the environment you will be performing in. For a beep test taking place in a field, a field would be the best place to train yourself. Steady state running helps you with endurance.
Interval running is challenging yourself for 30-60 seconds followed by an active recovery period for 1-2 minutes. During this recovery period you should slow down to a pace that allows your heart rate to come down to a point where you are able to run again for 30-60 seconds. If you are finding you are unable to perform the 30-60 seconds, you need to slow down even more during recovery or reduce the speed at which you run for those 30-60 seconds. Interval running helps you with your stride strength.
Choosing to do steady state or interval over the other will put you at a disadvantage from those who do both. These two methods work hand in hand to create a strong foundation.
Strength/resistance training is proven useful in increasing leg strength for improved running, but should be done in your off season. This article shows you how to improve your running in a short period of time and will not be covering this. Trying to do strength training just prior to an event can actually hinder your performance. If you have specific questions about strength or resistance training for running, let me know.
Before your test day, take two days off. This allows for your muscles to be able to perform at their maximum on the day you need them the most. During these two days, make nutrition your key focus. If you eat poorly in these days, you will most likely not be able to perform at your potential on your test/event day.
Being consistent with the run faster recipe is what will help boost your running performance in a short period of time. For specific factors that are not covered within this article, it is best to consult a professional. Contact us if you have any questions. Good luck on your test/event day!
Owner of Motive 8 Fitness
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