- Posted September 15, 2013 by
Improve your Long Run Time and Lose Weight
Are you one of the Girls/Guys puffing along the track desperately running out of breath attempting an eight minute mile? If you follow this wikiHow, and REALLY follow, not "follow" you will definitely improve your mile time. Or, if you are already fast, you will improve your stamina and sprinting speeds.
Drink 64 oz. (8 cups) of water per day
Drink 24 oz. (3 cups) of milk per day (one at each meal! easy)
Make sure to eat a hearty breakfast with lots of fruit before you run. The sugar will wake you up.
Stay away from sweets.
Wake up early enough to that you can perform these tasks and get to work/school on time.
Upon waking up perform stretches, such as yoga.
Run at your own pace for 1/2 hour.
Try to keep the pace constant. If you begin to get out of breath, slow down a bit (don't stop running) and deepen your breathing.
Return home after this run/jog, if you are a beginner.
Cool down. Walk around for about ten minutes after your workout.
Girls: low weights (5-8 lbs) many reps (as many as you can do, wait 20 seconds and repeat. 10 times.
Guys: low weights- as many reps as you can do, wait 20 secs. Repeat 3 times. Switch to high weights and do 15 reps, rest 20 seconds. Repeat 7 times (to bulk up)
Go for a 20 minute walk. Walk the dog, with your dad, or with your wife. Whoever, it's nice to have company at this time.
Have a 45 minute interval run with 3 minutes of jogging and 1 minute running as fast as you can. Repeat this process.
Cool down with yoga, a short walk, anything light that keeps you moving but doesn't make you exert.
Do 25 sit-ups, 15 push-ups, 50 jumping jacks before bed.