We love runners, and especially women marathoners and runners. Why? Well, it’s simple. If you follow us, then you know that running is also in the blood of members of our team. Our teammates have offered running tips and tricks and given us lots of inspiration with their marathon racing. However, today, we want to write about the women who broke a world record. And, we’ll also share some insights now that in-person have restarted to help you improve your performance.
Desiree Linden Breaks World Record in 50K
Desiree Linden is a world record champion in our eyes, and we hope she’s one in yours too. Recently, she became the first woman ever to break the 50K world record in under 3 hours. But not only did she come in under 3 hours, but she also did so with 7 minutes to spare. And that’s quite an achievement. As noted in media articles, the previous record-holder, Aly Dixon from the UK, ran the race in 3:07:20 in 2019. And this year, Linden finished it with great speed at 2:59:54. So, our team wants to celebrate Linden and our champion race!
How to Improve Your Performance
Linden’s world-record performance in the 50K got us thinking. How could runners who want to improve speed and endurance do it? Now that people are getting back to road racing, they want to challenge themselves in a sport they love. So, what are some of the best ideas and tips to improve overall performance? Well, here’s our list.
1. Add Interval Running to Your Training
If you want to increase running speed and endurance, adding interval running to your training is one way to do it. Because of it, it’s our number one tip for you. Ask any trainer, running expert, or coach, and they’ll suggest you do intervals. Runner’s World has a great article on how to improve your running performance using intervals. If you haven’t heard of it, the trick is to do intense bursts, rest, and then do it again.
2. Increase Your Running Time
When our teammates started working out for their first marathons, it wasn’t easy. In short, miles stood between running short 5Ks and 26.2 miles. But, slowly but surely, each of them starting increasing the running time. So, how could you do it? All you need to add is time or miles. So, plan out your calendar for the month and then determine how you want to increase your running time (time or miles). Then add 5 to 10 minutes or half miles or miles to your training routines. In sum, if you slowly increase your time or distance, you’ll improve your performance. Doing too much too soon isn’t going to work, so go in increments.
3. Add Walking to Your Training
So, runners may want to break a world record, and they don’t think they’re going to get there by walking. However, adding walking to your training and otherwise will improve your performance. The reality is that walking adds endurance. So, the more you do it, the longer your running times will be when you train. Also, walking allows you to exercise the same muscles, including your feet, as you do when you run, but it’s doing so with low impact. Moreover, if you add hills to your walking routine, you’ll raise your heart rate and training intensity. So don’t discount walking!
4. Include Speed When You Run
When our marathoners started their training, one of the issues of concern was speed. In short, they didn’t want to be the last person coming through the finish line. While most marathoners don’t care about a world record, they don’t want to be last, even if EVERYONE wins just by completing it. Well, there’s something you could do to pick up the pace of your running time and speed performance. All you have to do is to add some speed when you run. In sum, get used to adding speed to the last minute or two of every run you do. Or alternate with adding speed in the middle of your program and again at the end.
5. Make Sure You Have a Proper Running Diet and Fuel
Finally, whether you want to train to run a world record or just to say you’ve done it, diet and your food intake are vital. For example, when you run a marathon, you burn more than 2,600 calories. Fortunately, you could download an app, such as Nourishly, or you could get a nutritionist. The most important thing to remember is that you burn at least 100 calories for every mile you run, depending on your weight. Your body is a machine, and it requires the proper hydration and nutrition to allow it to perform at its peak. So, don’t forget to observe adequate food and drink guidelines to ensure your performance and health!
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