224210 1435 Sports & Fitness Running General Running true Tue, 29 Sep 2009 13:02:47 -0700 /system/videos/3/54/54/25/255454.flv improving,running,time,faster,marathon,sports,fitness,jogging,track,better How To Improve Your Running Time http://www.howcast.com/videos/224210-How-To-Improve-Your-Running-Time http://www.howcast.com/videos/224210-How-To-Improve-Your-Running-Time/edit approved 123 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=224210"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=224210" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 3 KeithMcKellar http://img.howcast.com/system/thumbnails/224210/Picture_5_xxlarge_maintained_aspect.png 1343 false false false 92008 0 21 Warning Always consult a physician before attempting to do any exercise or exercise plan.

]]> 92009 1 27 Step http://img.howcast.com/system/thumbnails/224210/27.jpg Get proper running shoes Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don’t wear your running shoes for anything but running.

]]> 92010 2 36 Step http://img.howcast.com/system/thumbnails/224210/36.jpg Practice interval training Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.

]]> 92011 3 51 Tip Stay hydrated by drinking plenty of water, especially before and after workouts.

]]> 92012 4 57 Step http://img.howcast.com/system/thumbnails/224210/57.jpg Increase long runs Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts.

]]> 92013 5 69 Step http://img.howcast.com/system/thumbnails/224210/69.jpg Do strength training Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power.

]]> 92014 6 80 Step http://img.howcast.com/system/thumbnails/224210/80.jpg Add other workouts Add other types of workouts, such as biking or spinning, a few times a week. You’ll increase your fitness level and strengthen your leg muscles, which will translate to better run times.

]]> 92015 7 88 Tip Extra weight slows you down, so eat right and lose weight if you need to.

]]> 92016 8 93 Step http://img.howcast.com/system/thumbnails/224210/93.jpg Substitute time trials Substitute your interval workouts with one-mile time trials before your next race. You’ll get a better idea of your pace and give yourself time to tweak your workout.

]]> 92017 9 103 Step http://img.howcast.com/system/thumbnails/224210/103.jpg Drink a caffeinated beverage Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance.

]]> 92018 10 111 Fact At the 1936 Berlin Olympics, Jesse Owens became the first American to win four gold medals in track and field.

]]> 1435 1066 How To Run Uphill AssignmentGuide 1885 Tue, 05 Feb 2008 11:49:56 -0800 7 nforman ]]> 61 http://media.howcast.com/system/videos/2/66/10/1066.flv athletic, athletics, country, cross, cross-country, fitness, hill, run, running, sport, sports, track, up, up-hill, uphill Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/1066/hpn_a008_run_uphill_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/1066-How-To-Run-Uphill 1435 133797 How To Run Downhill AssignmentGuide 1991 Fri, 06 Feb 2009 07:33:48 -0800 12 rsansivero ]]> 58 http://media.howcast.com/system/videos/6/97/37/13/133797.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/133797/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/133797-How-To-Run-Downhill 1435 133809 How To Hydrate For Running AssignmentGuide 1303 Thu, 05 Feb 2009 15:52:03 -0800 13 rsansivero ]]> 76 http://media.howcast.com/system/videos/4/09/38/13/133809.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run Sports & Fitness Running General Running 4 http://img.howcast.com/system/thumbnails/133809/Picture_4_xxlarge_maintained_aspect.png http://www.howcast.com/videos/133809-How-To-Hydrate-For-Running 1435 143833 How To Avoid Side Stitches AssignmentGuide 2227 Tue, 10 Feb 2009 09:47:53 -0800 10 rsansivero ]]> 64 http://media.howcast.com/system/videos/4/33/38/14/143833.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/143833/Bobby_xxlarge_maintained_aspect.png http://www.howcast.com/videos/143833-How-To-Avoid-Side-Stitches 1435 151203 How To Run on a Track AssignmentGuide 1595 Thu, 26 Feb 2009 11:32:11 -0800 6 rsansivero ]]> 80 http://media.howcast.com/system/videos/3/03/12/15/151203.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/151203/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/151203-How-To-Run-on-a-Track 1435 218147 How To Racewalk AssignmentGuide 452 Mon, 14 Sep 2009 15:03:04 -0700 3 theprohouse ]]> 90 http://media.howcast.com/system/videos/6/66/64/23/236466.flv race, walk, run, activity, exercise, jogging, sprint, routine, sports, fitness Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/218147/Picture_3_xxlarge_maintained_aspect.png http://www.howcast.com/videos/218147-How-To-Racewalk 1435 233851 How To Train For a Triathlon AssignmentGuide 426 Thu, 22 Oct 2009 08:34:49 -0700 0 Bwsab ]]> 90 http://media.howcast.com/system/videos/2/26/76/26/267626.flv training,triathlon,triathalon,marathon,running,preparing,sports,fitness,biking,swimming Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/233851/Triathlon_xxlarge_maintained_aspect.png http://www.howcast.com/videos/233851-How-To-Train-For-a-Triathlon 1436 233729 How To Lace Up Your Sneakers For a Long Run AssignmentGuide 855 Wed, 02 Sep 2009 14:32:18 -0700 2 CinemaSlam ]]> 73 http://media.howcast.com/system/videos/0/45/54/23/235445.flv lacing,tying,shoes,sneakers,running,jogging,tightly,untied,keeping,knotting Sports & Fitness Running Running Shoes and Equipment 1 http://img.howcast.com/system/thumbnails/233729/Picture_3_xxlarge_maintained_aspect.png http://www.howcast.com/videos/233729-How-To-Lace-Up-Your-Sneakers-For-a-Long-Run 1436 217147 How To Buy Trail Running Shoes AssignmentGuide 973 Wed, 16 Sep 2009 13:02:51 -0700 1 CinemaSlam ]]> 93 http://media.howcast.com/system/videos/6/11/02/24/240211.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running, run, jog, jogging, track, buy, buying, shop, shopping, shoes, trail, trail-running Sports & Fitness Running Running Shoes and Equipment 1 http://img.howcast.com/system/thumbnails/217147/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/217147-How-To-Buy-Trail-Running-Shoes 1339 218408 How To Drive on a Racetrack AssignmentGuide 433 Mon, 12 Oct 2009 13:32:32 -0700 0 rachybop ]]> 151 http://media.howcast.com/system/videos/6/55/39/26/263955.flv cars, driving, racetrack, formula, 1, one, racing, real, Automobiles, sports Sports & Fitness General Sports Motor Sports 0 http://img.howcast.com/system/thumbnails/218408/racetrack_xxlarge_maintained_aspect.png http://www.howcast.com/videos/218408-How-To-Drive-on-a-Racetrack 1340 207869 How To Mount a Horse AssignmentGuide 1349 Thu, 23 Jul 2009 11:02:51 -0700 4 Equilibrio ]]> 103 http://media.howcast.com/system/videos/4/69/78/20/207869.flv Equestrian, jockey, derby, preakness, belmont, riding boots, jacket, farms, stable, breed Sports & Fitness General Sports Other Sports 0 http://img.howcast.com/system/thumbnails/207869/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/207869-How-To-Mount-a-Horse 1342 207143 How To Whistle With Your Fingers AssignmentGuide 36164 Thu, 23 Jul 2009 11:02:51 -0700 8 lazydiamond ]]> 68 http://media.howcast.com/system/videos/6/43/71/20/207143.flv sports, football, basketball, Whistling, loud, fingers, learning, fans, arenas, high-pitched Sports & Fitness General Sports Sports Fans & Sports Arenas 2 http://img.howcast.com/system/thumbnails/207143/Picture_4_xxlarge_maintained_aspect.png http://www.howcast.com/videos/207143-How-To-Whistle-With-Your-Fingers