Francisco Gomez
Fitness Coach
wikiHow's Editorial Process wikiHow partners with over 1000+ experts from a wide range of fields to ensure our content is accurate and based on well-established research and testimony. Content Managers conduct interviews and work closely with each expert to review information, answer reader questions, and add credible advice. Learn more about our editorial process and why millions of readers trust wikiHow.
Co-authored Articles (54)
How to
Lose 10 Pounds in One Week
Healthy weight loss is usually 1 to 2 pounds per week; losing 10 pounds in one week is risky, should not be done often, and should only be attempted with the approval of your doctor. To lose 10 pounds in one week, you'll...
How to Get Faster at Running: Training, Exercises, & More
Our complete guide to upping your stamina and picking up the paceWhen you set out on a run, your main goal is probably to beat your personal best (or at least work your way up to it). But when simply telling yourself to ...
Skill-Related Fitness: The 6 Components & How to Improve Them
Exploring skill-related fitness (with example exercises)One component of fitness is your ability able to train your body and mind to easily pick up new skills. This is what’s known as skill-related fitness. Slightly di...
How to
Increase Your Running Stamina
Whether you're a seasoned long-distance runner or new to running, you probably know how important cardio endurance is. By bumping up your stamina even a little, you may be able to push on for another mile or run your per...
How to
Long Jump
The long jump is a track and field event that requires speed in addition to a strong jump. Learning the long jump may seem like a tricky task but if you break it down the steps are actually quite simple. Proper technique...
How to
Lose 7 Pounds in 7 Days
If you want to lose weight fast, you have to be ready to work for it. Losing a pound a day is certainly possible, but it's not going to be easy. That said, a disciplined and steadfast approach to dieting and exercise wil...
How to
High Jump (Track and Field)
The high jump track and field event requires skill, agility and speed. After sprinting to gain momentum, jumpers launch over a high bar and land on a crash mat on the other side. For your own safety, it’s important to ...
How to
Get Long Lean Legs
Making your legs look long and lean can help you look taller, feel more comfortable in certain shorts or dresses, and make you feel more confident, too! You definitely don't need stereotypical long legs to be beautiful, ...
How to
Improve Stamina
"Stamina" is the strength and energy needed to exert oneself for an extended period of time. The word most commonly refers to the exertion needed for physical activities like exercise and sports. However, "stamina" can a...
How to
Run a 1600 M Race
You have joined a track-and-field team. You are a long distance runner, and have beaten your siblings in every race around your neighborhood. Your coach suggests that you try the 1600 m race, which is four laps around th...
How to
Increase Your Lung Capacity
Many sports in today's action-packed world require you to use a vast amount of air in order to be successful. Although you can't increase the size or capacity of your lungs, you can improve their function. This makes yo...
How to
Run a Faster 800m
If you’ve hit a plateau in your 800m (~1/2 mile) time, you can adjust your training to break through your wall and run a faster 800m. With the proper training and diet, you can increase your personal record and improve...
How to
Make a Workout Plan
It can be difficult to find time for exercise due to other obligations. Don’t let a busy schedule stop you; exercise can be done in ten minute increments if you can’t set aside larger chunks of time. Once you find th...
How to
Teach Kids To Run Faster
Developing a child's speed is a big deal when they’re involved in sports. And many kids would like to run faster just for the sake of it, or to reach a personal goal. Teaching kids to run faster boils down to helping t...
How to
Strengthen Your Ankles
Strong ankles can improve your balance and also strengthen your legs. There are a lot of different ways that you can strengthen your ankles, depending on your comfort level and what equipment you do or do not have availa...
How to Improve Your 1500M Run Time
A guide to perfecting your running stance and amping up your strategy The 1500m race is one of the longer races in track. Since it is a longer run, having the correct form is very important. Running properly will help yo...
How to
Create a Personal Fitness Plan
If you’d like to get stronger or faster, lose weight, or just improve the quality of your life, consider creating a personal fitness plan to meet your goals. There are many kinds of possible plans and most incorporate ...
How to
Run a 5 Minute Mile
Running a 5 minute mile is no easy task. It takes a lot of training and the right diet to achieve, but it can be done if you work hard at it. By training your body to endure longer distances, strengthening your muscles, ...
How to
Do Lunges
Lunges are an easy and efficient exercise to help build strength in your quadriceps, glutes, hamstrings, calves, and core. They are also relatively safe to do as they have simple movements that are easy to follow, and l...
How Can I Safely Listen to Music While Running?
Tips for enhancing your running experience with musicRunning while listening to music can help motivate you to boost your endurance and travel a greater distance during your workout. Start by looking for a music device, ...
