The 12 rules for running further and faster with less effort

Hi everybody! Today’s post will focus on the 12 easy rules to follow if we want to improve our posture and physical efficiency while running.

Ready, set, GO!

 

1.       SHORTEN YOUR STRIDE

I know, it is not something that comes naturally, but if you shorten your stride, step frequency increases. The benefits derived from it are two: you will run more efficiently because you will run on your forefoot and you will reduce the risk of injuries.

2.       LOOK STRAIGHT AHEAD

By looking straight ahead, depth perception latency will be reduced. According to a research carried out by the University of New York, setting running goals (for example overtaking a predetermined point such as a tree) may make distance appear smaller and you may fell less tired. Moreover, dividing the distance to be covered into multiple parts will help you cope psychologically with it. 

3.       LEAN FORWARD

Harness gravity by leaning forward at the ankles rather than at the hips. 

4.       RELEASE TENSION IN YOU UPPER BODY

Contracting arm and shoulder muscles is a waste of energy. A good posture brings substantial health benefits.

5.       WARM AND STRETCH BEFORE BEGINNING

No engine can go full speed when cold without negative consequences. The same applies for our legs: warming up before running and doing cool down stretches afterwards is a blessing for your body.

6.       CHANGE YOUR SHOES

If you run more than 500 km (200 miles) in a pair of shoes, they can get thinner and stiffer. It can also lead to injuries that take months to heal. Therefore, you should always replace your shoes when you realise that they are worn out. How do you understand that? Put one hand in your shoe, and press on the sole with your other hand. If you can feel your fingers pressing through, those shoes are worn out: the cushioning totally compressed or the outer sole worn thin.

7.       BUY PROPER CLOTHING

Using proper sportswear when you train is of vital importance. In fact, it allows sweat to evaporate and facilitates thermal balance.

8.       DRINK A LOT OF WATER

Dehydration during exercise is a real danger therefore, drinking is extremely important. It is quite difficult to understand when to do it though, as it depends on the outside temperature and the weather. Bringing a bottle of water everywhere we go is always a good idea.

9.       TRAIN WITH SOMEONE

It is inevitable: running with a friend helps us give our best. In fact, it has been observed that the average speed improves by 5″/km as chatting with someone makes time go faster.

10.   TRY AND AVOID BOREDOM

Boredom is an ugly beast as the feelings of fatigue are accentuated. Listen to music, look around, think about your day, and focus on the movement of your body. These are all activities that might help you put fatigue in the background.

11.   EAT HEALTHY

A balanced and healthy diet will help you with your trainings. Do not overeat but at the same time do not eat too few calories: your body needs proteins, carbohyrates, fats and vitamins.

12.   GET SOME REST

Resting is an integral part of the training regime. Scheduling rest days will help you be energetic and recover from muscle fatigue.