Better Running and more Enjoyment with these 5 Training Tips!
Are you also looking for how to improve your running performance?
How you to get more out of your training with just a little effort?
And what the best investment of your time would be to have more fun or to run to faster or for longer?
Then keep reading!
I will be sharing 5 training tips and tricks that you can use right now.
Work that Warm-Up:
Take the time to give your muscles, but especially tendons and joints, a chance to warm up and prepare for action. During a general warm-up, we focus mainly on our joints and overall mobility.Done ideally the moment you get out of bed.
A specific warm-up prepares your body for the task or sport that awaits it. For example, a swimmer will have a different specific warm-up than a basketball player.
Dynamic warm up for runners
2. Lower Abs, strengthen the foundation
In order not to overload your hip flexors and lower back muscles, it is important to give your abs the daily attention they deserve. Here's a simple exercise where you easily isolate your lower abdominal muscles to then effortlessly integrate them while running.
3. Hamstrings, let’s never forget
Our contemporary lifestyle, the many hours we spend in a chair and our often one-sided movements lead to weaker hamstrings who often feel tight and are lacking their natural power and speed. We compensate for this when running, with as a result that we unnecessarily use more energy, overload other body parts or can’t build up speed.
4. Increase frequency, build elasticity
By using more tendon elasticity, we will use less of the large muscles that require a lot of oxygen. As a result, we save energy, we have a faster recovery and we can shorten our ground contact time. A shorter ground contact time ensures less impact during landing.
5. Use your Nose!
Nasal breathing while running provides more core stability because you activate your diaphragm. Your breathing will also be deeper so that more oxygen finds its way to your cells and muscles (up to 18% more). In addition, nasal breathing brings peace of mind and you loose up to 42% less moisture than with mouth breathing.
How do you get started? Start slowly, when it becomes too difficult to breathe only through the nose try nose in mouth out. Give it time but don't give up. It's more than worth it. 🙂
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