Chase that PB down with these tips.
Running can be hard, and we all want to get faster and run further.
Injuries, weather, aches and pains can all stop us in our tracks.
In order to get faster and fitter we need essential elements to get us into shape.
Very important to build muscles that are needed when running. Without conditioning in the muscles how are we expecting them to pound those miles?
Stronger muscles help with joint alignment and reduce the risk of injury.
Exercises such as lunges, squats and deadlifts are all compound exercises that work a lot of the running muscles.
A strong core is needed when running to improve posture and protect your back.
Pilates classes are great for core strength, aswell as working on mobility and flexibility. These classes will loosen you up for your runs and help improve posture. Pilates works on holding the body tall, which is essential in running. Other exercises like the plank, side planks, and using balance balls and bosus are another way to work the core.
In order to get faster you need to run faster.
To do this you have to do sprints, these sessions will help you reap the benefits on race day.
One session a week is enough.
You can try shorter speed intervals of 100-600metres if running a 5k/10k but for half and full marathons you want to increase this to 1km to 2km minimum.
By getting your body used to running faster you will naturally feel your steady pace quicken. As you get fitter your body is able to run longer at increased speeds.
If you always run the same route, or at the same pace your body is never going to learn to adapt. It’s not going to change if you don’t change.
Running events can be hilly, undulating or flat. Therefore so should your training runs. Start off by introducing a few hills, or running a little faster for a short amount of time before returning to your comfortable pace.
Changing the run route can stimulate your mind a little more with the change of scenery, the terrain maybe different too. Give it a go.
It’s important to make sure you recover and allow for rest days. Without these rests your body will be more prone to injury.
You need to get 7-9 hours sleep a night to allow the body to heal and relax. Rests days can include light walking and Pilates etc but should include more than one a week. If your training 6 days a week complete rest for one day is advised.
Make sure you stretch and allow your muscles time to recover from training. Being tight doesn’t promote strong running or correct technique so be sure you are stretching on a daily basis.
Injuries occur with overuse so be kind to those muscles.
In order to enhance your performance you need to eat right. Eating high calorie, fatty, grease laden foods isn’t going to give your body the nutrients it needs. Think colourful veg, lean meat and starchy carbs.
Fuel yourself right and your body will thankyou for it.
Eat something if you can before you run, ideally 1-2hours before you set off. If your an early morning runner and don’t have time to get anything in before you run a banana is fine.
Make sure you don’t start your run dehydrated. Drink 200-500ml In the hour before you set off, drink 150-200ml every 20mins. Taking small sips regularly is best.
If your running under an hour water is fine.
For more info on hydration and nutrition for your sport please contact me. I’m an advanced nutrition coach.