How to progress in running / improve cardio?

Running or, in particular, cardio training, occupy an important place in the fitness program. Accessible to everyone, a jogging session is one of the simplest and most effective exercises.

Most of my cardio workouts are based on running exercises, cycling and jumping rope. , Endurance, sprint or even split … so many different ways to train with relatively little equipment!

Whether you’re training for a marathon or just looking to get in shape, here are some simple tips to help you reach your goals.

One of the advantages of running is its economic aspect, which requires little equipment. However, some of your clothing items deserve minimal attention:

    • A pair of shoes adapted to the morphology of your foot (don’t just buy a pair because you like the colors)
    • A pair of dedicated running or treadmill socks designed to provide maximum support and comfort with minimal friction.

Comfortable clothing (valid for all exercises). This is the basis for starting this exercise. It may be advisable to purchase a watch and heart sensor later.

Listen to your body

If running seems difficult, start with a walk. Once you’re comfortable, try alternating between running and walking. The goal is to find a comfortable and consistent rhythm. Feel free to stop if you feel pain.

  • Make sure you always warm up and plan to gradually return to calmness (finish running with a few minutes of walking, rather than stop running right away).
  • Place your bets on time, not distance

During the first weeks, focus on the time of your activity, not the distance you cover. Set a goal of 20 to 30 minutes to start, and then add 5 to 10 minutes when you feel more comfortable. Start by looking at how the distance traveled can be disheartening mental distance, which will count towards 45 minutes of exercise.

Understand the phases of a progression

Start with a baseline workout with an intensity of 5 to 6 on a scale of 10. This will help your body get used to burning fat to provide you with the energy you need for your exercise. It is important to work first on increasing the time and then the distance to the finish line at speed.

Change your cardio workout

To become an “effective runner” you must of course run, however adding other exercises like cycling, swimming or strength training will help you and break the monotony of overly repetitive workouts.

Specialize your sessions

With each training, choose to work on a specific element, for example:

  • Unfold your leg: Roll out your leg from the heel all the way down to your toes.
  • Your posture: squeeze your abdominal muscles and stand up straight
  • Arm movement: Relaxed, perform a back and forth balance movement while bending the elbow.

By working with one of these elements every day, you will quickly see an improvement in your running style.

Add embossing to your course

Your route should be varied, running uphill is a great way to gain strength. Your glutes, calves, and hamstrings are working harder when climbing a hill.

Increasing your physical activity should not interfere with your relaxing walks, in which case you can reschedule your workout routine.

Make sure to schedule days for yourself. Relax on your athletic schedule to keep your muscles energized and adaptable. One to two days off a week is essential to boost productivity.

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