CONSISTENCY IS KEY

Here are some practical tips that will help you run faster and remain injury free.

Sleep:

The best training that you’re doing is the training you are recovering from. Without adequate rest and recovery, your body cannot adapt to the training stresses it is subjected to. Aim to get at least 8 hours of sleep each night.

Nutrition:

Fuelling your body properly is critical before and after training. Paying close attention to the type and timing of fuel not only improves performance, but also aids recovery. Aim to eat something high in carbohydrates at least an hour prior to training such as a banana. After running, foods that contain a combination of carbohydrates and proteins will kick-start the recovery process (e.g. fruit smoothie with protein powder)

Strength training:

Performing strength training at least 2-3 times per week has been shown to improve running economy and reduce injury risk. Exercises that strengthen the glutes, calves, quads, hamstrings and core muscles will make running easier, faster and more enjoyable.

Technique:

Over-striding, where the foot lands too far in front of your centre of mass is linked to increased injury risk as a result of greater loads through the joints of the lower limb. Focusing on running with a high step rate (approximately 180 steps per minute), implementing a slight forward lean and practicing simple running drills will help address over-striding.

Once you’ve got all these foundations, it is only a matter of slowly building your training volume and intensity over time. These small focuses and time investments are going to be the most worthwhile and effective things to do to improve your running.