How To Improve Your Running Performance? Five Easy Tips To Try Out

People all around the world are motivated to run for different reasons while establishing their own goals. Whether you are preparing to run a 10k race, training for a half marathon, practising to improve physical and mental health, or simply willing to lose weight, running form shouldn't be overlooked.

Once you have been running for a little and built higher endurance, you might consider focusing on your running performance. Adding some changes in your running regimen might help to achieve more consistent improvements in your speed and race performances. Let's highlight five ways to maintain proper running technique, make your next run more comfortable, and enhance your running efficiency and performance.
 
 
 

Maintain A Toll Posture

 
As most people spend a lot of time during the day sitting down, these postures have a carry-over into the way you usually run. Staying for a long time with rounded shoulders and flexed hips results in short and tight hip flexors and anterior muscles as well as weak and under-active glutes and posterior muscles. What's more, excessive time spent in a sat down position negatively affects posture, which makes a person running in a semi flexed position.
 
Since running requires to maintain an erect pose and adequate hip extension, your running posture is one of the crucial elements in reaching good and efficient form. Proper running form can help your body to move with less effort, decrease valuable seconds, or even minutes off your pace while having more energy to fuel a faster pace.
 
To counteract the hip flexor tightness, perform the hip-flexor mobility exercise before and after every running session, and even whenever you have free time within a day. Be sure to relax your shoulders and swing your arms naturally as you run. High tension in your shoulders, neck, or upper back can prevent your arm motion as they provide balance, rhythm, and power during running. As for your legs, the faster you run, the bigger the arm motion should be. At the same time, a slow run practice should include small but active movements, swinging from the shoulder. Also, when you get tired, keep your arms moving to support the legs working at a stable rhythm.
 

Stretch Regularly

 
You are not likely to run at a fast pace or move with efficiency if you are suffering from an injury or your body has a limited range of motion. Also, inflexible joints can inhibit a quicker pace, and tight muscles might cause injury.
 
Make sure to stretch after every workout to keep your body happy and improve your speed goals on track. Daily stretching can help to increase flexibility for better strides and running performance. However, you don't have to spend most of the session time by doing various exercises. Instead incorporate 5-10 minutes after each run doing calf, hip flexors, and quadriceps stretches.
 

Control Your Breathing

 
Right breathing is an essential part of running and should be practised to maintain your composure, particularly on a race day. Breathe in and out using both your nose and mouth to engage your diaphragm, get the maximum oxygen to the muscles on your run, and remove carbon dioxide quickly.
 
Also, consider sticking to rhythmic breathing that might help to prevent nagging injuries and improve your running performance. This technique involves the number of steps you take for each inhale and exhale.
 
Your breathing rhythm during running should match with the general rhythm that the rest of the body is working to. For instance, a 2:1 breathing pattern requires to inhale for two steps and exhale for one to core stability, helping you remain injury-free. The ratios with practice breathing will most likely vary with your intensity of exercise.
 

Improve Eating Habits

 
Even if you are at a healthy and stable weight well-balanced diet and proper eating might help you to be able to run faster. Therefore it's important to evaluate your caloric intake and your macronutrient balance to improve your running performance.
 
Try to refrain from foods that don't provide good nutrition and empty calorie foods like candy, sweetened sodas, starchy fried snacks, and baked goods. Opt for meals around foods such as leafy greens, lean proteins, and whole grains. The necessary amount of protein helps to build stronger muscle, and good fats maintain healthy joints. At the same time, a correct number of carbs provide an adequate level of energy for challenging workouts.
 
Do some research to identify whether your food intake compares to the recommended ones. Also, consider investing in a session with an accredited dietitian that specialises in sports performance to make be you are getting right macro and micronutrients to fulfil your needs.
 

Recover Properly

 
Intense and long-term physical activity is the main trigger of micro-tears in muscle tissue, which in turn cause inflammation in the body. As a result, an organism builds up muscle tissues to repair the damaged tissues and become stronger.
 
To recover properly, you also might need extra help. While some people use opioids and painkillers that may cause severe side effects, most individuals prefer to use alternative ways of reducing pain to come back to running practices.
 
Cannabidiol (or shortly CBD) is both a natural and potent remedy that is commonly used for its potential benefits and healing properties. CBD is known to interact with the cell-signalling endocannabinoid system (ECS) that is associated with the basic processes occurring if the body such as stress, pain, mood, inflammation, sleep, temperature, etc.
 
CBD oil can aid in reducing anxiety, improving endurance, and reducing aches, pain, and muscle soreness to recover faster and perform at maximum capacity.
 
Rest is a vital process for your proper body recovery and injury prevention efforts. Be confident of recovering to allow your muscles to build and repair themselves. On your recovery days, you can still exercise, but physical activity should be easy and enjoyable.
 
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Sam Levenson
 

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