Running, whether for fun or as a professional career is fun and has many benefits. From enhancing your immunity to strengthening all body systems, nothing does it better than running. However, many are the people who find running very difficult. Some find it difficult to run more than a few minutes while others get it extremely hard to meet their daily running demands. Well, running does not need to be that challenging. Here are 5 tips that will help you run faster and more efficiently.
1. Roll out
Many are the times when a runner feels he wants to run, but the body and its system are simply not ready. The best thing is rolling out before starting the race. While this is a common practice after finishing a race, failing to do it before starting is planning for failure. Every section of your body requires to be set to the right tune about the hefty workload ahead. While it is no doubt that the body can handle it and adjust as you start, it is important to ensure all the ligaments, tendons, hand and soft muscles are adequately prepared.
A dynamic warm up is all that you need a few moments to starting the race. Always ensure to hit the quards, glutes, hamstrings, calves and IT bands by ensuring to have about 1 minute on every muscle. Let the running moment be for running and not warming up the body.
2. Drill and drill again
For people who are in competitive athletics or simply have fun running faster, it is not simply about running forward. Your propulsion is coordination between all body parts. Therefore, you must increase proprioception through Russian Kicks, High Knees and Butt Kicks. These drills help to extend the extent to which muscles can be stretched and your sprinting ability. At first, the drills can be uncomfortable before one gets used to them. Consider starting the drills slowly and then increase the tempo as muscles and the body get accustomed.
The drills give the runner better control of the muscles and joints liaison. With this, it will be easy to fire the right muscle at the right moment and outdo all the opponents. This is the trick that professional athletes use to sprint faster than others when doing the final wraps on the finishing line. When you get used to drills, it makes the process look great fun.
3. Combine paces when running
Though running faster is the ultimate objective, using the fastest speed during workout is not the key to becoming a successful runner. Running slower during workouts will, in fact, help you become faster. By running slower, every part of the body gets involved, and the entire system redirects all energy to the right areas; muscles, and joints.
By mixing different things when doing workout with speed work, tempo running, and slow endurance, at least, a week will make you a better runner. This trick has become a must for athletes who want to get successful.
4. Take form to a higher level
Where are your arms when running? Do you swing them on the side? The side motion of the hands represents wasted energy because the hips will have to counter them in order to get forward motion. The hands should be part of the body and help in forward motion. To get it right, it is important to practice seated arms tactics. This involves sitting with legs held at 90 degrees as then swinging both arms as if you are beating a container or drum. When it comes to running while standing, simply imagine that another person is pulling your hair as you maintain a small lean to the front. This might be difficult to get right with the first few trials.
5. Get a brand new running pair of sneakers
While your old sneakers might still be in good condition, it is advisable to get new ones every 400–500 miles. Hitting the road and pounding surfaces in old sneakers may result in injuries. The fabric is used up and can no longer withstand extra pressure. New sneakers are also motivating when you get out into the field.
How you prepare and train for your professional or hobby running will determine the results you can achieve. Take time to understand your body, eat the right diet and more importantly, follow the outlined five tips.