When it comes to becoming a better runner, people tend to think it’s just by running more, but you can only ramp up your runs so much or so quickly without increasing your odds of injuring or reaching the plateau stage.
Inevitably, there is no substitute for actually putting in the miles. To be a better runner, you will need to run. However, what you do off track, field, treadmills or trails is what makes a difference for you as a runner.
Thus, here are 5 simple things you can do between runs to improve your running performance, reduce your injury risk, and be a better runner.
1. Strengthen Muscle That Supports Running
By doing strength training, it helps to strengthen your muscles to keep you balanced, stabilized, and efficient so when you run, you can handle pounding and repetitive motion.
The reason being, running involves a series of one-legged balances and movement, essentially building strength in your core and hips will ward off injuries.
Image via : Cleveland Clinic
2. Prioritize Your Protein & Carbs Intake
After a long run session, it is important to hit the kitchen for some nutritious food.
A post-run snack provides your body with the raw material to build new muscle and replenish your stores of glycogen, as well as the carbohydrate that helps fuel your body.
Ideally, eat a snack containing at least 30 grams of carbs with 10 to 15 grams of protein within an hour after your workout. For instance, two cups of low-fat chocolate milk or two slices of whole-grain bread with some lean meat. Then, a proper full meal within two hours.
You will start to see changes and improvements in muscle recovery to better your run and improve your running performance the following day.
Image via : runtastic
3. Visualize Success & Positive Mind
Next, to be a better runner, having a positive mindset and imagination can make a difference.
By mentally rehearsing or visualizing your race, it can help power you through tough moments in races. For instance, picture the challenges you might face then imagine yourself handling these situations calmly and confidently.
Image via : mapmyrun
4. Finish With Strides
To better your runs, finish each session with strides. Strides are meant to be short and it gets your legs used to moving a little faster.
Thus, try ending a run with four to six strides, accelerate for the first 25 meters or so, and transition into your near top speed for the middle portion, then decelerate.
Image via : Times of India
5. Recovery
The most important step of being a better runner is don’t overrun or overuse your muscles. When you workout too hard, you break down muscle fibers, and only rest can help these fibers repair themselves and come back stronger.
Hence, focus on extra sleep or cross-training exercises such as swimming can be a simple exercise to improve your running.
Simply, take a day off to be a better runner.
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