All training takes time. It would be fantastic if we were able to get fit quickly in a short period of time. Some people use performance enhancing drugs to get fit quick, but for the rest of us honest people, it's about adding layer upon layer, year after year, and getting fit the hard way. There are some ways to get fit quicker if you have limited time. Nothing replaces doing things properly, but for most of you that have a 9 to 5 job, I understand it must be a nightmare sometimes trying to fit everything in.
My first recommendation would be to run faster in your easier runs. In the long term this may lead to fatigue but for the short term it's a great way of getting fit quick. Think about it, if you go out for your easy jogs at 4:30 per km usually, and then you up it to 4:00 per km, you're now burning extra calories and working harder, hence getting fitter. Like I said, this isn't the best approach for sustained training over a long period of time, but if you haven't been able to fit in a few runs within the past week, maybe run a little harder when you do get out of the office to make sure you're still working hard.
I find my bread and butter session is the threshold run. Whenever I get to choose a session I will always choose to put my heart rate monitor on and run to my heart rate for around half an hour. I find that I'm always working hard for 30 minutes with my heart rate up and for me it's the perfect aerobic workout.
Body Weight Exercises
You can be virtually anywhere and be able to do body weight exercises. This can be core work, push-ups, calf raises and squats and all you need to find is a step and some room to move for a good strength session.
Find a set of stairs in a stadium or park and design your own circuit. It's a sure way to get a great quad burn, a high heart rate and it will make you never want to go up a single stair again.
If you don't have time to book into a massage, a good idea is to always have your foam roller close by. Leave it in your car or office and this way whenever you have a spare moment, you can work out the kinks to leave you feeling better before your next run.
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