Sunday, October 25, 2009

Tips for Running Mile Repeats

Mile repeats are a great for getting two important aspects of running stronger - endurance and speed. One mile is long enough to have you improve on endurance yet short enough to allow you run very quickly and have rapid foot speed.

Mile repeats are just what they sound like - running one mile multiple times with a short break in between. It is best to have some rest time between each interval. While you may be tempted to sit or stand around, it is best that you keep moving. It is recommended that for every mile you perform at a high level, you follow it up by slowly jogging half a mile. This way you have enough time to rest yet keep your body active and prepared for the next interval.

Of course, warming up and cooling down are important parts too. For your warm up, run about two miles at a comfortable pace. If you wish, you can stretch after one mile. However, as long as you stretch beforehand, you will be alright. As for your cool down, limit this to a maximum of two miles. The purpose of your cool down is to calm your body and release extra tension. Therefore, don't overwork during this time.

Another important aspect of mile repeats is how many to do. This will ultimately depend on your speed. Your speed should be quick, but not as fast as a race pace. Therefore, only four to six should be performed. This is because the purpose of this workout is to get both speed and endurance built up. If you perform less than four, this workout will be dominantly for speed purposes and you could have held back, going for more repetitions. If you went more than six mile repeats, you could have sped up and taken some endurance away.

When doing these repeats, stay in the inside lane if running on a track. However, it is best to switch directions on occasion so you don't overwork one leg. If you are running on the roads, be sure you avoid streetlights or other areas that will force you to stop.

A day after this workout, it is imperative that you go on a slow, easy run. This will allow your muscles to relax and get more out of the workout before. Therefore, only consider running for one hour at the highest at a slow, easy pace.

Good luck!


tom said...

I started to use Viagra I tried Cialis. I got in to a pharmacy to Buy Viagra and Buy Cialis, I intended to Buy Cialis or maybe Cheap Viagra I decided to Buy Levitra at Cheap Levitra site. I got to an online pharmacy to Buy Lipitor drug that lowers the cholesterol Hydrocodone medications as Cheap Vicodin and its related Cheap Hydrocodone I will continue Buy Hydrocodone I went to the doctor to Buy Oxycodone I in a online pharmacy to Oxycodone I'll try to Vicodin it cost much less Buy Valium I think it as the same effect as Buy Vicodin it is easy to Buy Hydrocodone I can also Hydrocodone my doctor advise me Vicodin I started a diet, and going to Phentermine and Buy Phentermine I also Buy Acomplia and Buy Vicodin I went in for a physical the doctor told me I can soma and Buy Ultram pain medication Buy Oxycontin is a derivative of opium as Buy Valium I also have sleeping problems I tried Xanax It is better to use online pharmacy to Xanax and Buy Xanax I'll try to Buy Ambien I originally take Ambien, since I used internet to Ambien I recommend some sites Buy Percocet pain reliever as well as Buy Xenical also
Buy Adipex and Buy Zolpidem. also Viagra and Cialis and Levitra and Cialis last Viagra and Buy Viagra and Buy Viagra good health!

tom said...

Play Roulette and Roulette also Casino finest Casinos games Slots U can play Slot experience Slots play Slot most advanced Slots card games Texas Holdem Poker and Poker Online and Online Poker and Poker and Poker world's leading Blackjack and Blackjack selection of Casinos Online sites Casinos Stop searching Online Casinos go Play Casino Online safe & secure Casino Onlinelive 24/7 Casinos sites Online Casino generous deposit bonus Blackjack join the No Deposit Casino most trusted Play Casino real money Casino Online fantastic atmosphere Online Casino feel the buzz of a live Casino Las Vegas Casino Huge jackpots Casino attractive Casinos most professional Casinos o multiplayer Casino quick cash outs Casino play 21 Blackjack all limits Slots largest tournament Casino Online sit-n-go Online Casino bet Casino Free and Play Poker also Holdem Poker and Poker Games and Casino Poker and Online Roulette and Play Roulette and Slot Machine and Free Slots and Black Jack and Black Jack and Online Blackjack also Free Poker & Play Poker Online and Poker Bonus and Casino Games and more