We all know that running can be hard especially for newbies. The good news is that there is always room for improvement. One important thing to remember is that aside from speed, using the least amount of energy is crucial especially for long-distance runners. So, without further ado, we will now be listing the golden rules that you need to know.
First of all, it is essential to learn how to relax to prevent the build-up of tension in your upper body. What you need to understand is that when your body is tensed, you will not be in your best running form. It will not only slow you down, but also make you feel tired right away. In addition to this, it may also put you at risk of injuries. To reduce the tension that you feel, try to loosen up the hands and shoulders. Stretching exercises may also help.
Aside from releasing tension of the body, it is also vital to start slow. This is one of the most underrated running rules. One of the keys to run faster is to give your body enough time to warm-up. When you start on a slow-pace, gradually increasing your speed, you will be able to achieve a better progress in your performance.
Another rule is to dress appropriately. A comfortable running outfit can make a huge difference. It will not only make you feel at ease and comfortable, but it can also motivate you to reach your goals. To put it simply, it can give you the additional boost that you need. One popular brand is Gymshark, which has a wide variety of sports and body-building clothing products. For huge discounts on amazing running outfits and apparels, make sure to use a Gymshark voucher code or coupon which would save you 10% on your purchase. Alternatively they regularly have sales so if you are looking for a massive bargain and get up to 50% off at Gymshark then it might be better to wait
When it comes to your diet, it is recommended to skip junk foods. Aside from the fact they are unhealthy, they can also slow down your running time. So, it is best to stick with food items that can give you more energy such as whole grains. You may also try Quinoa, salmon and peanut butter. Drink coffee for additional energy before a run.
While you are not required to start body building sessions with a coach, building leaner muscles can help a lot in your running. Fitness experts agree that strength training once or twice a week can go a long way. Another incredible tip from experts is to pay attention to your toes. Remember that when you run, your whole body is at work, from your head down to your toes. It is suggested that you do dorsiflexion, or a backward flexion. By doing this, you will be able to achieve a quicker stride because less surface of the feet hit the ground.
It will also help if you are well-rested. According to studies, runners who have enough rest and sleep prior to a race tend to have a faster time. In addition to this, it is also advised to learn proper breathing techniques. The correct way is to breathe through your nose and mouth in order to get enough oxygen. It is also a good way to avoid side stiches, which is a stabbing pain felt near the rib cage.
Last, but definitely not the least, you need to be consistent. Work on your running all year-round. Do not be too hard on yourself if you do not meet your goals right away. Set a realistic timeline that you will follow and just put in more effort to achieve them one at a time. Just don’t forget to squeeze in some breaks in-between just to re-energize. The last thing you would want is to feel burned out with your running and training.
These are just some of the golden rules to run better and faster. Again, it will be impossible to achieve all your goals overnight, what you will need, aside from the rules we have listed above, are hard work, determination and focus. If you work hard enough to reach your running goals, then you will surely achieve them all in no time. Just don’t forget to enjoy every run!
So, good luck and happy running!