How to Improve your Running Part 2
Improve your running by following our top tips.
This is part 2 of our series on how to run better and make the improvements you want.
7. Only Increase Running Time or Distance by 10% per week
Building mileage and time on the run slowly is vital to allow your body to adapt to the increased physical demands you are placing on it.
As a general rule of thumb, only ever increase your mileage or time running by 10% per week.
8. Use 2 or More Pairs of Running Shoes
Research has shown us that if you have a minimum of 2 pairs of running shoes you rotate through, you will significantly reduce your risk of running-related injuries.
Different shoes create different forces in your feet and legs and this variety will ensure you don’t overload any particular bone, joint or ligaments.
Rotating through 2 or more pairs of shoes will also allow them to dry out between runs which is particularly important in the winter time.
Read more about what is the best running shoes HERE.
9. Replace Running Shoes Regularly
Modern running shoes are made up of some pretty technically complex materials.
These materials typically have a given lifespan that is based on impacts (foot strikes) rather than by how they look.
Very worn running shoes will no long dampen down the impact of your foot hitting the ground and can also make you more unstable especially when running on trails.
Even if your running shoe looks pretty good it is still a good idea to replace them after about 4-500km.
10. Train on Different Surfaces
Another injury risk for runners is running pounding the same type of running surface day in, day out.
Hard surfaces like bitumen, concrete and pavers are very unforgiving on feet and knees.
Mix up the surfaces you run on to include road running, grass, tracks and trails to help vary the stress on your feet and legs.
11. Do Strength Training
Runners love to run, I get that.
However, runners also need to work on building strength in their core, glutes, hamstrings and even the upper body.
Including a strength training session into your weekly exercise routine will help to build more strength into the muscles that are super important to running.
Stay strong, run long.
12. Cross Train Weekly
Once again, runners love to run.
If ALL you do is run, however, you will significantly increase your risk of a running-related injury.
Adding a pool session, bike ride, yoga class or pilates into your week can be a great way to not only mix up the load on your body but help to build strength in the muscles you don’t tend to use so much when running.
13. Hill Training
You can use hills to boost running stamina and power as well as increasing your cardio capacity for running.
Find a local hill with a decent slope and, once you have warmed up with a 5-10 min slow run, sprint up the hill at top effort for 15-30 seconds (depending on how long you have been running for).
Repeat this 8 times and feel the burn in those legs!
Look out for part 3 of our top tips for running, coming soon!
At Complete Podiatry, we love working with runners so they can run faster, longer and stronger.
I'm so confident we can help you that I'd love to chat with you personally about running better, it's what I'm passionate about!
Contact us on 8330 0004 or send us a message on our website.
Yours in helping build amazing lives from the feet up.
Director of Complete Podiatry