How to Run Faster & Stronger

4. GET STRONG

Running might be a predominantly cardiovascular exercise. However, running does call for strength if you want to run well, and if you want to run fast. Don’t think The Terminator kind-of-strong, think Karate Kid/ Mr. Miyagi strong – low-key, whole body, stabilising, balance-on-one-leg kind-of-strong. After all, you’re only as strong as your weakest point.

Your core is one such point, often neglected by runners; a weak core is associated with injuries and poor running performance. A strong and stable core, on the other hand means your pelvis is more likely to be aligned properly, you’re more solid when you hit the ground, you’re less prone to injury and you run more economically. Basically, your body is zen. It’s not fighting the road. It’s strong, it’s aligned, it’s centered. End result? You’re running smoother, faster and bonus – you’ve got abs!

Next up, legs. Research shows that regular strength training can significantly improve how efficiently the body uses oxygen. Basically, stronger legs translate into improved running economy, speed, muscle endurance and, of course, strength, as well as reduced risk of injury.

5. BREATHE

You might have thought this was easy, since you’d been doing it for a while, but as you may have noticed it isn’t as simple as you might have liked. Yes, you’ve known how to breathe since you were born, but you have also, in all probability, lost some skills since then.

Truth be told, a lot of runner’s struggle with breathing, which not only impacts on performance, but also on motivation. Thus, in addition to training your heart and legs, you also need to train your lungs. In the end, your heart can only pump as much oxygen to your legs as you can breathe in, no matter how strong or efficient either may be.

So you see, a strong respiratory system can have a dramatic effect on your running. Better breathing, means more oxygen to your legs, which means better endurance and more speed. Research from Brunel University in England backs this up, showing that runner’s whose breathing was the most strained, were also those who had the weakest leg muscles.

This begs the question how do you breathe better? The answer is quite simple, by breathing fully. Most of us are chest breathers, breathing in small, shallow sips of air, not fully utilising our lungs, and have been doing so most of our lives – making it a hard habit to break. But belly breathing is where’s it’s at. It’s how we were designed to breathe.

Take a cue from the pros – babies. Watch any baby and you’ll see its tummy expand and contract as air enters and leaves its body. That’s how it’s done. When you breathe in your belly should blow up like a balloon, unlike chest breathing during which your shoulders rise and fall. To practise, place one hand over your belly and one on your chest. Practise taking slow, deep breaths, breathing from your belly. Feel the difference. Belly breathing means you use more air sacs in your lungs, taking in more oxygen, enabling you to provide your muscles with oxygen and beating fatigue. For a little extra help try Pilates classes. Pilates can help boost flexibility, strengthen the core, and improve breathing – all great things for any runner.

6. SMALLER, QUICKER STEPS

Run faster by taking quick, short and light steps. Beginner runners tend to take fewer, longer steps (i.e. over-stride) which means you’ll spend more time in the air, elevating your body a bit higher, such that you hit the ground harder with every landing. Smaller steps also allow you to more easily land on your mid-foot and roll your foot over the ground facilitating good running form. Imagine walking on a field of raw eggs or hot coals. Light, quick, small steps can help increase pace, as well as reduce the risk of injury.

(Weight Loss Tip Of The Day)

Start Light Weight Lifting:

Yes you heard correctly. Strength training such as: lifting light weights is perhaps even more important than a high intensity cardio program. An intense weight training session burns calories during the workout and after the weight bearing exercises. The reason being is: because the metabolic rate is increased which boosts your fat burning, during the weight training workout and for up to 8 hours after your exercise session.

The Benefits: You will burn more fat during a weight training session and you'll burn more fat up to 8 hours after your exercise workout, when your body is resting.

Tomorrow: Don't miss!! Gymnasium Tips

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