The Happy Rower /Free Photos

There are many ways for athletes to improve their running ability with hard work and dedication.

Some individuals lift weights, have a personal trainer, or change their diet. A person's mental state of mind is another key in successful running. I'll break down some viable tips and strategies to consider if your looking to run faster.

Pushing the body to the max is how to get the best results in getting faster. It's important for athletes to keep in shape, and condition themselves even in the off-season. First the legs need to be toned up so when you start getting into serious workouts, you don't get 'burnt out". So start with a 1/4 mile jog, followed by stretching properly (Very Important), and making sure you have water, or some gatorade handy. After the warm-up it's time to push the body. Mixing up routines daily is good for the body, and you'll see results definitely. One day do a 2 mile jog, slowly moving up to about the 5 mile run(when your ready). The next two days you'll be very sore at first, that's ok, keep pushing yourself. The next day do a 40 yard dash with a partner clocking your time 10X. By the seventh or eighth repetition you should start to really feel heavy legs or fatigue, power through and finish! Do this at least 3 times a week, until your comfortable moving up to 60yd-dash -10X. This is where you'll start to see the results, and probably a bit more leg definition. If you have to do this at 80% thats fine, but remember the reason to do this is to improve running results and get faster.

It's important to implement hand-eye coordination, as well as leg-eye workouts. Work on Winsor pilates which will really strengthen your core of the body. Start with 20 at a time, important to push the body doing this (You'll want to quit after 7 or 8). A few weeks later push it up to 25 or 30. Not only will this help your abs, but it'll help build leg muscle and resistance. Everything becomes easier the more tight the core is. Another leg-eye coordination workout would be finding steps to run up, and down (Like on Rocky) to really get the legs and blood pumping. Try this twice a week,and push yourself. For Example (I would do a 90 step stair case 10X, up a huge grade called "Cardiac Lane"). This will absolutely wear you down, but in the long run will pay huge dividends.

Finally, the last step simple, run a mile on top of all the other workouts at least once a week, and monitor your results. Most people think, you need to work on short sprints to get faster, but i think it's a combination of solid diet, changing different distance routines everyday, and your will to keep on going, even if the body wants you to quit (Mental Toughness). If you want the best results, push it, and i guarantee you'll see some positive changes to running faster. I did this when i played College Baseball and i kid you not, i gained over a minute of my mile PR (Personal Record). Below are 5 tips to build on when doing the workouts/runs.

1. If you cannot afford a personal trainer, find a training partner to work with on a consistent basis, the two of you can exchange ideas, as well as push each other when one isn't feeling up to par that day. This should be someone who has similar aspirations (teammate,coach,family member) as yourself.

2. Stay committed, but be open to changing your workout routine if your not seeing any results. You should be jogging,sprinting, or lifting 6 days a week, with a day of rest to help the body recover properly.

3. Stay away from artery clogging foods, tuna-fish, chicken,lower-fat steaks and fresh fruits or vegeatables are great ideas to use in-between training.

4. Stretch everyday, properly!! If your not stretching different muscle groups how do you expect to utilize the body to the best of it's potential.

5. Keep fluids in the body! Too many times you hear of athletes collapsing from dehydration or heat-stroke. If your truly struggling in run, take a moment to recollect, hydrate yourself, because no one knows your body better than you (Except possibly a parent or doctor). Powerade,Gatorade, or H2O are all solid choices!

"Pain is weakness leaving the body"