3 Ways to Improve Your Running Without Running More
While it’s no mystery, the best way to improve your running ability is quite simple. Run more. But the truth is most of us have things that limit our ability to simply run more. Work, life, other hobbies, injury, you name it. So if we’re unable to tap into more miles, here are a few ways to improve without taking up more time.
1) Check Your Running Form
I like to equate running form to gas mileage in a vehicle. If your body only has so much glycogen stored in its muscles (gas in the tank), how can we use this limited resource to go as far as possible? We need to think more like a motorcycle than a Hummer. Do you have excessive vertical movement? Are your arms trying to compensate and swing a little extra? Where is your foot landing in relation to your body?
2)Revisit Your Fueling Plan
How many grams of carbs per hour do you take on a long run? If you can’t answer that right away, it’s time to sit down and consider the benefits of proper fueling. While each of us are different when it comes to the amount and style of nutrition that work best for us. You probably should be taking in more fuel than you think. The longer you go, the more you need to take per hour. Does 80 grams of carbs (about three standard gels worth) sound like a lot to take in every hour? If it does, perhaps we should talk about your fueling plan!
3)Are you running hot?
For us here in South Dakota, we experience plenty of cold weather. We're the hearty group that will go outside on a "nice" Spring day of 45 degrees in shorts and a tank top. But are we missing potential training benefits by running cool? Studies have shown that athletes who regularly train in hot temperatures have higher levels of blood hemoglobin and imrpoved sweat rates. While those things certainly play a role in running in hot temperatures (think those midsummer 5ks), that also helps us run more efficiently in cool weather on race day. Heat training may be the best bang for your buck training tool, espeically for long distance racers. Don't be afraid to (safely!! Hydrate and don't overdo the duration/intensity) run in warm temps or a humid gym.
Want to learn more about these philosophies or how they may apply to your training? Get in touch with one of our professional coaches here: https://shop.run605.com/content/private-coaching