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10 Easy Ways You May Not Know Which Make You Run Faster

10 Easy Ways You May Not Know Which Make You Run Faster

Do you want to run faster? You can build up natural speed from running over time, but there are other ways to improve your time and distance.
Check out 10 simple tips to help speed up your performance.

1. Fuel Your Body

Most people know that food gives you energy, and it is important to harness that energy before you go for a run. Stick to carbs and protein; carbs will help to fuel your muscles, and the protein will help to build them up and make them stronger.

Check out some healthy and tasty snacks that have specifically designed as a pre-run snack.

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2. Drink Coffee Before You Work Out

If you need an energy boost, try to drink coffee about an hour before you start your workout. This will help to improve your endurance, helping to to build up your speed and stamina. Another option is beet juice, which may help improve oxygen flow in your body.

It is worth noting that studies have shown that over two-thirds of Olympic athletes use caffeine before exercising to improve their performance.

3. Cool Down After Your Workout

Your exercise routine shouldn’t be over until you have spent some time doing cool down stretches. This will help to relieve muscle tightness, so your body is prepared and ready for next time you run. There are lots of different types of stretches that you can do after your run, so try a few out and choose a routine that works best for you and your body.

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4. Use A Foam Roll After Running

If you run regularly you may notice that your leg muscles often feel tight and sore. Using a foam roll after a workout to massage your muscles will help to loosen them up and remove the tight feeling while you run. Check out some different exercises you can do using a foam roll.

5. Do Yoga

Most people believe yoga is good for the body, but it can be particularly beneficial to runners. Regular yoga helps to relax your muscles and shoulders, relieve back pain and open up any tightness in your hip.

6. Practise Prehab

If you run regularly, it is important to make sure you are doing everything you can to prevent running injuries. Warming up and stretching are great ways to do this, but there are also specific exercises that you can do to protect areas that are injury prone, such as your ankles and knees.

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7. Stretch To Run Faster

There are actually stretches that can help you to become a faster runner. They will also help to improve your overall flexibility and strength over time, so add them to the wind down exercises you do after your run.

8. Get A Good Night’s Sleep

Getting a good night’s sleep is essential to a successful run. Without enough sleep, you can lack energy and may find yourself feeling sluggish during your run. Aim to get between seven and nine hours of sleep a night to make sure you are on top form for when you exercise. Experts also say lucid dreaming could help you to run faster, although many people are unable to control lucid dreaming.

9. Cross Train For Strength

Cross training can help to improve your core, quads and upper body, improving your overall body strength. Studies have shown that riding a stationary bicycle can improve speed for runners, so it is worth adding cycling to your workout routine.

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Check out some great cross training exercises for runners.

10. Make Sure You Are Hydrated

If you exercise regularly, keeping hydrated is key. If you run when you’re thirsty, you may encounter muscle cramps and fatigue. Make sure you  always carry water with you, even when you’re not working out to make sure you are well hydrated when you exercise.

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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