Running Tips
Consistency is the key to running fast without getting injured. Running year round, at least 3 times per week, is the best way to build a solid base and become a smooth, efficient, fast runner. Taking occasional breaks is okay and perhaps beneficial, but they should be no longer than a couple weeks. Most injuries occur when there is a sudden increase in mileage, which is again why consistency is so important.
Always increase your mileage slowly. If something hurts, take a few days off and ease back into it. Aim for at least 20 miles/week; 30 miles/week is awesome, and 40 miles/week or more will do wonders for your speed and endurance. Just make sure you have worked up to it!
Maintain Good Posture
- Run tall, with maybe a slight lean forward from your ankles
- Keep your core tight by standing up straight and thereby stretching your stomach vertically
- Lift your chest up, not out
- Lengthen the back of your neck, keeping your head neutral and chin maybe slightly tucked
- Think about raising the top of your head as far as possible
- Relax your shoulders and your legs, especially your calves; only your core should be held tight
- Finally, look up when you run! Try to look at the horizons as much as possible.
Move your feet quickly and land lightly
- Quicker, shorter steps are more efficient and less injurious than longer, slower ones
- A cadence of about 180 steps per minute is a good number to shoot for, though your optimal cadence can vary depending on your speed
- Land with your feet directly underneath you with your toes raised - don't reach forward with your feet
Use your arms to help keep your feet moving
- The angle between your upper and lower arms should be 90 degrees or less, preferably a bit less
- Your thumbs should be on top of your gently closed hands - imagine you are holding a butterfly in each hand
- Move your hands in a quick, punchy motion, all the way from your hip to chest level when running fast
- Don't let your hands cross over your center line, and make sure your arm movement is the same on both sides
- Keep your shoulders down, back, and relaxed; minimize shoulder rotation
- Driving your arms quickly can help keep your legs moving, especially on hills
Use Your Glutes!
- Your glutes are one of your primary movers in running, and yet because of sitting too much most people don't engage them effectively
- Really focus on flexing them and using them as you run; if your glutes are sore after a run, you've done well!
- Maintain good posture and think of pressing forward, or leading with, your hips or belly button as you run
- Read this article on glute strengthening
- This video has some great suggestions: glute video
Warm up
- Warm up for a run by running very, very slowly for at least the first 10 minutes
- Leg swings and lunges before running can help prepare your legs and prevent injuries: leg swings and lunge matrix
Smile!
- Try to smile often during a run - it feels good, and studies have shown that the hormones released when you smile actually make you feel better and reduce your perceived effort so you can run faster easier
- When you are not smiling, at least keep a neutral facial expression - someone watching you run should think you are having an enjoyable experience!
- In a race try to maintain a tough, determined expression - it really does make you run better. And smile as much as you can!
Breathing
- It works best if you time your inhales and exhales with your steps
- Breathing in over 2 strides and out over 3 strides works well for easy to moderate runs; some people even go 3/4 or 4/5
- In races a 2/1 ratio is more effective, and towards the end just breathe all you can!
- An odd/even ratio (like 2/3) works best since it changes which foot you are landing on when you breathe in and out - this distributes evenly the stress on your body, reducing injuries and the chance of getting side stitches
- Breathing through your nose on easy runs is good to do since it can help prevent you from going too fast, is more relaxing, and strengthens your breathing muscles
- For more information look at this article, or watch this video
Stretching
- Static stretching and yoga postures can be very beneficial, but should be done after a run or later in the day, not right before running
- Probably the most important stretches for runners: world's greatest stretch and couch stretch
Strengthening
- Whole body strengthening, such as push-ups, pull-ups, squats, and planks, should be done at least twice a week
- The main focus for runners should be on hip strengthening - sitting weakens and shortens your hip muscles, causing all kinds of problems
- This video has a good hip routine that everyone would benefit from doing at least twice a week
Other Resources:
A good overall video on running form
A book which sums everything up extremely well
Besides racing well, reaching goals, and setting PR’s, there are plenty of reasons to make running and other exercise a regular part of your life. They include:
- Running adds hours to your day by leaving you calmer and more productive
- Running makes you healthier and less likely to get sick
- Running improves the quality of your sleep
- Running makes you smarter by improving circulation to your brain and by flooding your body with BDNF, a growth factor that numerous studies have shown increases learning and improves your memory
- Endorphins released during running improve your mood and mental outlook
- Being fit and in shape helps you feel strong and confident
- Running keeps you in shape for most any physical activities that might present themselves
- Running is enjoyable and immensely satisfying and rewarding