Want to run smoothly and efficiently? Here are some tips for running smoothly (and faster).
Running smoothly and efficiently will help you save energy. Simple changes in technique can make all the difference!
Running is not as simple as it appears to be. As a beginner or an experienced runner, you will always want to improve your speed and performance.
Instead of the term running efficiency, scientists use the term running-economy, and it has been shown that running-economy is strongly related to the finish times of a race.
When you run smoothly, it will help you improve your race time, burn more calories, and beat your last record.
- Take shorter strides (long strides tire your legs faster).
- Maintain a good relaxed posture (stay straight and tall and keep your head level).
- Move your arms (arm movement helps you run faster).
- Focus on a mid-foot strike (this helps shock absorption, reducing the impact on the joints).
There are many ways you can achieve this. This article will see a few tips and techniques to improve your running form and perform better.
Tips On How To Run Smoothly And Effectively
Make sure to start your workout with a warm-up and end it with a cool-down exercise. This will help your body ease up in and out of the intense running activity.
In fact, stretching after you finish running will help accumulate lactic acid in your body and bring more oxygen to your blood.
2. Eat Healthily
Diet plays a very crucial role in the running experience of a runner. The food you eat determines your weight, stamina, and even strength. So, athletes need to maintain a proper diet chart when they are in their form.
For a runner, it is recommended to regularly eat fresh fruits like berries and melon. Carbohydrates are a great source of energy for runners, and their regular consumption in the form of oats, whole grain, and energy bars is beneficial.
However, you must avoid sugary foods like candies and raw sugar. They can be a sweet poison to you and your health. However, you can have cheat days between but keep it very limited.
Also, avoid foods high in fiber and fat as well.
3. Time to Time Hydration
Remember the benefits of drinking water! Drink lots of water and healthy drinks to keep your body hydrated. If you are a runner, you must be familiar with the amount of sweat you lose while running.
To compensate for this water loss from your body, you should drink extra water and glucose. Instead of drinking gallons of water at once, drink a small amount every 30 minutes.
4. Maintain Your Body Weight
Many consider running a way to lose weight. But if you are a professional runner, you must know the perfect bodyweight you need. Look for body fats and try to eliminate them by doing the right exercise.
Body muscles can improve your running speed and strength, but fat can deteriorate your performance to a great extent.
5. Improve Your Techniques
While you run, you must do it in the right way. For example, keep your knee in line with your body while running.
You should also practice striking your foot under your knee and pushing to and from the ground behind you.
While running, keep your hands relaxed and free but instead, engage your core and shorten your running stride. How you swing your arms affects your performance and your stride.
6. Use The Right Pair Of Shoes
If you are a runner, only use running shoes while you practice running. Using any other type of shoes can cause injury and pain, leading to chronic joint problems.
While you select running shoes, make sure to check if they are shock absorbent, extra cushiony, and have a stiff sole. Also, make sure to change your shoes after every 300-400 miles to avoid injury.
Always keep your shoes clean and dry to get the best running results.
7. Choose The Right Clothes
Always choose a light-weighted jersey with proper wind resistance and form-fitting.
Check the texture of your dress before buying as many cheap materials can rub your skin and stick to it, which can cause irritation and rashes. In winters, layer your clothes properly to avoid cold.
8. Stretch Training
Your strength is very important to keep up with the proper techniques and tactics to run effectively. You can lift weight and do bodyweight exercises to build your muscles.
Do regular squats, lunges, and pushups, and involve yourself in other sports such as swimming, volleyball, or kickboxing, which will help build muscles.
9. Set A Target
Running randomly will help you achieve nothing. So, instead, you can set targets to observe your performance.
You should increase your target slowly, and this way, you will keep track of your improvement and have proper direction and training.
10. Run Sprints
If you like running long distances, you should also consider sprints.
Sprints are a good way to improve your muscular strength and reaction time. In fact, sprint training also helps to improve your endurance.
How To Prevent Injuries
Even though running is a good form of exercise, it can cause several short-term and long-term injuries. So, to avoid them, you should know the proper technique and form before you start running.
Especially if you are a beginner, you should first visit a runner expert and take the necessary training.
For beginners, it is important to start slowly and keep easy targets. Gradually you can improve your difficulty level when you feel you can do it.
Focus on your form to avoid typical running injuries like plantar fasciitis. Do not continue if you feel extreme pain or get injured.
Even if you miss days, do not try double training at once. If you feel like fainting, stop there and relax. You can increase your distance every week but do not make any sudden changes.
Consulting A Coach
If you are really planning something big, you must seek expert advice.
For example, if you want to start preparing for a race, hiring a coach to watch your progress and teach you whenever necessary is recommended.
They can give you tips and tactics to run more efficiently and can force you to the perfect limit to cross your boundaries. However, this is not possible if you practice alone.
A coach can also help you identify your strengths and weaknesses and make you work on them. They can also identify your unique technique and will support you to improve them for your good.
Many coaches also take care of the athlete’s diet plan during the preparation period.
The Bottom Line
Tips for running smoothly and efficiently differs from person to person.
If you are a beginner, you must focus on your stamina. Whereas for an intermediate, it is necessary to improve their technique. Professional runners should focus on their speed.
So, no matter in which category you lie, the above list of suggestions will definitely help if you follow them properly. To track your progress, make sure to use a tracker or maintain a journal for better performance.