Being able to run faster while using less energy is every runner’s dream. Here are some suggestions you should consider to improve your running efficiency. You can apply some of the methods that work best for you.
Posture has been discussed over the years and there are so many conflicting opinions on that. Unless you get the basics right, or else, you can never run in an efficient way. Here is how your posture should be:
- Make sure your head in a good position by concentrating your eyes on the horizon so it will be more comfortable to run.
- Hang your shoulders loose and low. As you become fatigued, your shoulders tend tense up making running more difficult.
- To keep your pelvis and hips in the most efficient posture, visualize an invisible string attached to your navel pulling you down the road.
Many runners apply this technique can be used prior to the running to focus better and reduce anxiety which will help them get better results. To use this technique:
- Inhale and exhale deeply and relax a few minutes prior to the running session.
- Close your eyes and think about your goal, strategy, and benefits.
- Picture yourself running effortlessly and smoothly
- During the run, think about your running technique and how it feels to achieve your goal.
Poor breathing technique won’t help the intensity of running. And if you normally have poor breathing technique, you won’t likely have good breathing technique when running.
Most of the beginner runners only breathe through their noses while running. Running is an intensive workout; you need to have enough oxygen to support your body.
- To get enough oxygen, you have to take in deep and large breaths through both your nose and mouth.
- Starting deep breathing as soon as you start so your body can be oxygenated better.
- It’s easier to breath in the right amount of oxygen if you match your strides with your breathing.
- Make a panting noise when exhaling so you can match your step with your breathing and be able to take larger breaths.
Lose some weight
In running, extra body weight will put additional stresses on your cardiovascular system and joints. Therefore, one of the methods to boost running speed is to lose weight. Studies show that you can increase your speed by 2 seconds/mile by losing 1 pound of excess weight.
When training and running, your muscle cells are physically damaged; your body will receive huge strains and stresses. Sometimes injury and soreness can happen. Therefore, you need to give your body a chance to repair those damages and make them become stronger.
- Walk 5 – 10 minutes after a race or work out to inhibit recovery and reduce the buildup of lactic acid that inhibits recovery and causes muscle pain.
- Eat some food and keep yourself hydrated to promote cell repair and muscle replenishment.
Everybody needs to keep himself hydrated, especially athletes since they lose more water through sweat. Many people believe they can’t be dehydrated in the winter since they don’t feel thirsty; however, that’s a wrong belief. You’re already dehydrated if you feel thirsty.
For 1 hour of running, you’ll lose 3 to 4 pounds and the performance is decreased by 6%. Your performance can even be reduced up to 15% over long courses because of dehydration.
Build a foundation
You can give your body a chance to adapt to running by taking time to build a proper fitness foundation. As your body becomes acclimatized, you can relax while enjoying running.
It might take 6 to 12 weeks to build up a good fitness foundation. After that, you can advance to other techniques such as races, hills, and intervals.