See question here.

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If you are a fresher or a professional runner, you would most likely wish for refining your running stamina and rate. Incorporating training sessions like stretches, strength exercises, and interval workouts is a great way to enhance your speed. With perseverance and tolerance, you are sure to surpass your current running momentum in some weeks.

Start Your Interval Training

Interval training is an essential part of your exercise. It boosts your running speed and forms muscles. Start by running at your maximum pace for a minute to increase your heart speed and tire out the tissues. Work as hard as you can in this one minute since your training will be of no use if your muscles do not wear out. After that, stroll for about two minutes to relax your muscles. Do this entire procedure four times, so that it makes a total of twelve minutes of your interval exercise. Do this twelve-minute workout at least once a week. Time yourself to be precise.

Perform Strength Exercises

Studies suggest that performing basic strength exercises increase running efficiency and power. Strength training assists in fighting against wounds caused by continuous exercise. They reduce muscular split and keep your joints in order. These exercises also let your feet, hips, and knees perform efficiently. Just do a few planks and crunches at least thrice a week, while listening to your favorite music.

Vary Intensities

Your running strength is established by the overall amount and potential with which you run every week. You must add at least three different tough sprints to your weekly routine. The first sprint should be a small run with high speed. The second one should be a lengthier sprint with an average running speed while the third one must be the lengthiest persistent sprint.

Proper Diet and Rest

You must get sufficient sleep and consume the appropriate diet. They are as vital as your workout options. Lack of rest and adequate nutrition reduces energy and affect your workout sessions. Avoiding rest and food has a significant impact on your running speed as it makes you lose your interest in training.

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1. Moisturize your face

As long as your skin maintains the necessary levels of hydration, there will be no dryness and you will prevent your skin from cracking. It is basic to drink plenty of water to keep your skin fresh and moisturized. You can also undergo specialized hydration treatments to prevent premature aging caused by the lack of hydration, and make your skin fresh again.

2. Consume lots of vitamin E

Various products and creams contain vitamin E, trust them! This is because this vitamin is a first-rate antioxidant, which protects the skin from the damage caused by free radicals, the leading cause of premature ageing. You can consume vitamin E by means of dried fruits like almonds, peanuts, apricots and green olives. If you want to know more thoroughly what foods are the most favorable for your skin, we recommend nutrition counseling.

3. Exfoliation is your great ally

Exfoliating the skin serves to deeply cleanse it, eliminate day-to-day impurities and get rid of accumulated dead cells. You can exfoliate yourself with soaps or gels, depending on your skin type. It is also advisable to periodically perform professional exfoliations, so that a specialist can give you an adequate diagnosis of your skin and recommend the products that suit you.

4. Always wear sunscreen

It does not matter if it is summer or winter, sunscreen should be applied on your face every morning. In addition to protecting us from UVA and UVB rays, these products often contain nutrients or irritation painkillers. They have several benefits and are a good investment! In addition to that, if you have spots on your face as a result of exposure to the sun, you can attenuate them by means of an anti-stain facial treatment with microdermabrasion. Your skin will be even smoother.

5. Do not forget to take off your make-up

Make-up can be our best ally in everyday life, but our worst enemy in the long run if we do not use it correctly. It is important to remove it after a few hours because it can clog the pores and not let the skin ‘breathe,’ besides promoting the adhesion of bacteria that can cause skin health problems.

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