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🏃♀️ Top 5 Things Runners Should do to Improve Performance
Good morning and Happy Holidays!
This week: Is your bad run trying to tell you something?, mobility vs flexibility and the top 5 things runners should do to improve performance.
If you could ask anything to Santa Claus, what would it be? - We would ask for an unlimited supply of running shoes.
We wish you a season full of love and running 🎁
MENTAL GAME
Is your bad run trying to tell you something?
Sometimes whether you are out for a slow easy run or a high intensity workout, the run just doesn't go as planned. You feel heavy, sluggish, slow.
Ask yourself the following questions to determine if you should be concerned:
Are you increasing your weekly mileage too aggressively? Weekly mileage should not go up by more than 10% compared to the previous week.
Are you doing too much high intensity work? 80% of your weekly mileage should be relaxed and easy!
Are you racing too frequently and not giving your body enough time to recover between these high intensity efforts?
Have you been sleeping well? Runners should get 7-9 hours of sleep per night aiming for closer to 9 after long runs or hard workouts.
How are your stress levels? Stress is not good for your running performance. It can lead to high cortisol levels in your blood, which increase inflammation and injury risk.
Sometimes a bad run means absolutely nothing. Many runners have good days and bad days and as long as most days are good you have nothing to worry about.
But if you dread going out for your run and once you’re out you feel sluggish and low energy, then it is time to take a serious look at your training program!
TRAINING
Mobility vs Flexibility
Sometimes the running world can be very confusing. For example, some studies suggest that stretching and being flexible do not affect running, and others say it does. And if you ask ten coaches or runners about the subject, you will get mixed and contradictory answers.
But we believe that talking about stretching and flexibility is the wrong topic. We should be talking about mobility.
But what’s the difference between mobility and flexibility?
Mobility is the ability of a joint to move freely through a full range of motion without pain or discomfort. Flexibility, on the other hand, is the ability of a muscle to lengthen fully.
Why is mobility important to run better?
Runners with good mobility can move powerfully through the mechanics of running, including:
strong upward knee drive
adequate hip extension (requiring flexibility in the hip flexors)
proper activation of the glute muscles
Mobility affects how you run; poor mobility means poor mechanics, negatively impacting everything you do as a runner.
You can try this effective 10-minute mobility routine to start improving as a runner.
PERFORMANCE
Top 5 Things Runners Should do to Improve Performance
Do you ever get completely overwhelmed with everything you are advised to do in order to improve your running and reduce your injury risk? Let’s simplify things!
Here are the top 5 things science recommends all runners focus on.
1. Run more! In most cases the more running you do the more your performance will improve. Ideally run at least 4 times/week if you have time. Make sure you increase your weekly mileage gradually though.
2. Once you get a good running base and are running consistently, incorporate speed work. You can start with simple workouts at the end of your easy runs like strides or fast finish runs, then progress to intervals and tempo runs as you get more mileage under your belt. Make sure speed work only makes up 20% of your weekly mileage.
3. Run CONSISTENTLY! Runners who take long breaks from running (i.e. during winter months) have to build their base back up like they are starting from scratch. And since most injuries happen when building mileage, runners who take long breaks are more likely to get injured.
4. Strength train!! Twice/week. Focus on high weights and low reps. Focus on lower body single leg movements like calf raises, split squats and single-leg deadlifts.
5. Prioritize recovery! Make sure you are sleeping well, eating well and managing your stress levels. And make sure you fit in at least one rest day per week. Remember, the only run you benefit from is the one you recover from!
We know that sometimes it can be overwhelming to learn all these strategies. But don't stress over it. Try one at a time and think long-term.
PODCAST
Top Lessons From a Marathon and 5km PR
Today we are excited to share with you the invaluable lessons Diego learned on his journey to achieving four new personal records this year, including a 2:54 marathon and a sub 17 minutes 5k.
We share the experiences and the strategies Diego used to improve his performance.
The episode cover topics such as:
Training techniques
Nutrition
Mental preparation
Goals
and other factors that can impact a runner's performance.
Listen today!!!
Meme of the Week
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