June 29 2016

Ramp up your Running!

licensed via bigstockphoto.com

licensed via bigstockphoto.com

As an avid runner, I am always striving to improve my performance. There are so many easy tricks you can try to improve your next run! Just be sure to stay safe in the heat this summer – wear sunscreen, light clothing and carry a water bottle with you if you can!

1. Strength train!

Running is all front and back motion, so it is important to move in different planes of motion to avoid injury and keep up your strength. When strength training, aim to incorporate planks, squats, lunges, pushups and pull ups. All of these will help to balance body strength and help you run more efficiently.

2. Do negative splits!

What are negative splits you ask? Well, negative splits are simply running the last half of your run faster than the first.  When you teach your body to run faster at the end of your run when you are tired, it builds your endurance!

3. Run on different terrain!

Running on different types of pavement will also help increase your endurance and build up your strength. Challenging your body by running on trails, grass, pavement and hills will do wonders for your overall running stamina. I love to incorporate as many types of different terrain as I can throughout the week to always keep my body guessing.

4. Buy new shoes!

I love any excuse to shop, and shopping for new running shoes is no exception! You should invest in a new pair every 300-500 miles. Shoes lose their stability and cushioning after so many miles, and increase your risk for injury. Purchasing a new pair will improve your overall running performance and decrease your risk for developing things like shin splints and Achilles tendonitis.

5. Keep your posture up!

Maintaining good posture is key when running. It makes a world of difference in your speed, injury risk and efficiency. Imagine a thread pulling the top of your head towards the sky, run tall, and don’t sink into your hips.

licensed via bigstockphoto.com

licensed via bigstockphoto.com

Making simple tweaks to your runs can produce dramatic results. Practice these new tips and tricks and you will be running with more confidence, improve your endurance and overall running performance!

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