How You Can Become a Great Runner (Part 2) - the Workout

The warmup is a surprisingly important part of the workout that tends to get overlooked. First, wear warmup pants to store your legs' heat (sweat pants are fine).
To warmup, I start jogging and kick my butt with my feet to stretch out my legs. Once I start getting out of breath, I run a short sprint. It's important to really sprint and be out of breath, since this expands your lungs. If you don't do this, you'll run out of breath sooner during your workout! This is counterintuitive. You'd think you should conserve your energy and not sprint in the workout. But I made a point of sprinting and expanding my lungs even in the most important meets. It really works.

Next, stretch out your legs. Make sure to get your upper and lower legs. I don't know if it matters, but I like to stretch my arms too. The more you stretch the better. You can stretch a bit less in hot weather, but will need to stretch more in cold weather.

I then repeat running and stretching. 3 runs and 3 stretches, and then I'm ready to start my workout. Don't lollygag. If you rest too long during your warmup, the warmup benefits will go away.

Once your warmup is over. Take off your warmup pants. Unless it's REALLY cold, you should probably be working out in shorts.

Alternate Workouts

I've found 2 body aspects that are the keys to running. Your lungs and your muscles. Whenever you're tired from running, it's one of these aspects that goes bad. Or maybe both! So you'll want to alternate your workouts to most efficiently improve both your lungs and muscles

Lung Workouts- I always worked my lungs on Monday and Wednesday. To work the lungs, I would do sprint workouts. The details don't matter much, so long as you run as fast you can for as long as you can. You should be panting and out of breath by the end. Sadly, these are the least fun workouts and make you feel the queasiest. But on a positive note, they can be quick since you won't be running far.

Here are some of my favorite sprint workouts:

Football field sprints: I go to a football field and start on the goal line. Then I run as fast as I can to the other goal line. Then I walk around until I catch my breath, then run as fast I can back to the other goal line.

One-minute repeats: With the help of a stopwatch, I run a fast pickup speed for one-minute. Then I slow to a recovery pace, usually a slow jog to catch my breath, for one-minute. Repeat as many times as possible.

Muscle Workouts- I try to follow each lung workout with a muscle workout, which means muscle workouts fall on Tuesday and Thursday. (Note: I competed on Saturdays, which made Friday and Sunday lighter workout days.)

These workouts should be slower and longer. You shouldn't be out of breath on these runs. There isn't much variety for the muscle workout category. Just go out and run really far! If your goal is to run a mile in a certain time, then your muscle workout should probably be 2 or 3 miles. I like to have a running partner for these runs, otherwise I found the workouts boring. You should be run at a pace that allows you to talk while running.

Weight Training

You may also want to hit the weight room from time to time to build muscle mass. Of course, you'll want to focus on your legs. Since most people at the gym will be working solely on their biceps, you should find leg machines and weights unused and available!

Sprinting

It's hard to sprint when you're tired. No matter what you tell your legs to do, they seem to only run as fast they feel like running. The trick is to use your arms. When you pump your arms quickly, your legs have no choice but to keep up. This is the trick to running fast when you're tired.

Smile Break

Inevitably, that negative voice in your head will slow you down. It will say that you're tired, that you can't do any more, that you should stop. It's wrong. You can do more if you want. You shouldn't stop. That's why you'll decide your workout before you start running.

If it gets really bad, make yourself smile. It sounds weird, but it actually has a positive effect on your emotions. A fake smile will actually make you happier. Also, look around. Enjoy the scenery. If possible, run your muscle workouts in a variety of places so you have new scenery to enjoy.

Running releases endorphins, which are the natural version of morphine. Eventually, these endorphins will give you a "runner's high", which will make you feel nice.

That's it!

And there you have it! Always push yourself. If it doesn't hurt at all, you probably aren't getting much out of it. You should be out of breath on lung days and you should be sore after muscle workout days. But also enjoy yourself. If you hate your training, then you won't keep doing it. With proper time, effort, and training, you can accomplish most any running goal!