If you're anything like us, you love to run. But maybe it's not always obvious how to make your runs more effective or enjoyable. In this article, we'll explore five ways to improve your running technique and performance by breaking down the fundamentals of endurance running.
Ways to improve your running.
There are many ways to run better, and it all starts with the right running form. To improve your running form:
Practice good posture while running. Stand tall, hips forward and shoulders back. It's also important to keep your head up and look ahead of you at all times so that you can see what's coming up ahead of you on the road or trail.
Try not to be too stiff; try to relax your muscles as much as possible when moving forward on foot. Think about how a cat moves when going for a walk—you'll want this kind of smoothness in your stride!
Keep your feet underneath yourself no matter what kind of terrain you're tackling (this will help prevent tripping over rocks etc). If there happens to be some debris like leaves or sticks in front of you while out doing this exercise, make sure not just blindly run through them but rather step over them instead - don't let those obstacles get between where they belong (on one side) and where they should stay put (on the other side).
Improve your body mechanics. Products like Lasso Socks and kinesio tape activate muscles and improve alignment through the kinetic chain to make you your most coordinated self.
The 10% rule is a simple way to measure your progress. If you're aiming to improve by 10%, then every time you run, you'll have a measurable goal of how much faster or longer it should take.
Let's say that last week, your 5k personal best was 37 minutes, and this week you're going for an even better time. A good goal might be 38:05 (10% faster). If it takes 35:50 instead, that's still an improvement! The only way to actually fail at the 10% rule would be if your entire performance dropped by more than 10%.
Intervals are a form of running that can be used to improve your running. Intervals are a series of runs at a high intensity with recovery periods in between each run (recovery period). The recovery period should be at least as long as the duration of the interval, but shorter than what would be considered an easy run.
Here's how to set up intervals:
Choose a distance and time for each interval
Set a timer or other device to measure your intervals
Start with one interval at low difficulty, then gradually increase difficulty by adding more or longer intervals until you reach your goal
Stretching is one of the most important things you can do to help prevent injuries, and it should be an integral part of your training program. "I think stretching should be done at least once a day," says Mike Stahala, a certified personal trainer and running coach based in Los Angeles. "If you don't have time for flexibility work with a foam roller or another device before every run, then at least stretch after."
The best time to stretch before running is when your muscles are warm from waking up—that means that if you wake up early enough, it might be better to do some active stretches first thing in the morning before getting out of bed rather than trying to fit them in later on. That said, if you don't feel like doing this every morning (or even more than once), there's no harm done by stretching during other parts of the day too: just make sure that whatever method you choose allows for enough range of motion such that all major muscle groups are being worked on each time.
Massage is one of the best things you can do for your body, and it’s important to treat yourself to a massage at least once a week. Whether you go to a spa or hire someone in the comfort of your own home, massages are an effective way to relieve pain and tension by breaking up knots in muscles and easing tightness in joints.
When getting a massage, make sure that your masseuse knows what they're doing. It's important that their technique is strong enough so they don't hurt you while using pressure points or trigger points on your back/shoulders/legs/feet etc., but gentle enough so they don't injure themselves either! When looking into potential masseurs/masseuses on Yelp or Facebook reviews try searching keywords like "strong" along with phrases such as "knowledgable", "expertise". You could even post about this topic on Twitter by searching for posts written by people who've been through similar experiences before - their words might help guide yours too!
Afterwards follow up with some stretching exercises (try stretching after every run). This helps loosen up any tightness left over from these recent workouts so there isn't much risk.
What is recovery?
Recovery is essential for runners because it helps the body repair itself after a hard workout or race. Research shows that just like a car needs to be taken in for maintenance after driving long distances, so too does our body need time to recover from intense workouts. The faster you run or race (and the longer you train), the more rest and recovery your body needs between workouts. If you don't give yourself enough time to recover between workouts, your performance will suffer, as well as your overall health—you are more likely to get injured or sick when not properly rested than if you had given yourself proper rest following a workout or race.
Running is an enjoyable activity that can be done by people of all ages and abilities. However, it can also be very stressful on your body if you don’t take care of yourself properly. By following the tips outlined in this article, you can become a more efficient runner who feels less pain while running and recovers faster after workouts or races! Just remember: it doesn't have to be perfect all at once—take small steps towards improving your form or routine until they become second nature, then keep doing those things consistently over time.