One of the most convenient yet effective exercises that almost everyone can engage in is running. And why not? You don’t need any equipment for it, you just have to step out of your house, warm up, and you are good to go. However, with time, your running efficiency should increase. That means changing your regimen so you can run faster in a short period. Things like multi-joint exercises and addressing bodily imbalances go a long way in making you a better runner. Also, buying reliable footwear like lightweight Jordans online or from physical a store will help you run comfortably over long distances.
Here are five tips for you to increase your running efficiency:
Focus on Getting Strong
Many runners develop imbalances in their muscles, especially in the knee joint. This joint is highly prone to injuries due to an imbalance. Hence, as a runner, there’s a need for you to address these issues, and in turn, improve your running. Incorporating multi-joint exercises like squats, lunges, and clamshells will activate the weak muscles and strengthen them. Meanwhile, some exercises that can address muscle imbalances include:
- Side planks and planks.
- Single and double leg squats.
- Rows using resistance bands.
- Glute bridge.
Include Some Plyometric in Your Routine
Plyometrics or jumping exercises will increase your strength and speed. Exercises like jump squats and burpees improve muscle elasticity. This is crucial since when the muscle gets stretched before a plyometric contraction, such as bending through the knee before you attempt a single leg jump, it contracts more rapidly.
Perform plyometric exercises like power skips, lunge jumps, and box jumps after completing your daily run, and ensure that you’re doing them in good form. If you are not careful about your form, then these exercises can cause you injury.
Invest in Durable and Comfortable Shoes
Comfortable shoes are a runner’s best friend. Their assistance helps you to cover large distances smoothly. The best shoes for running are those that offer minimal support as they develop and strengthen the natural muscular support in areas like your ankle and foot. Buying stylish and functional options like Jordans online or from a physical store will have you enjoying a comfortable run. One of the major goals of running is building and maintaining endurance, and shoes made from high-grade technologies provide you with the right level of bounce and are energy efficient.
Avoid Long Strides
Stride means the number of steps your foot takes to come in contact with the ground every minute. It’s best to avoid a long stride because leaping forward while running will only make you feel exhausted earlier. In its place, start by standing tall and then lean forward. When you feel that you are on the verge of falling, step forward to catch yourself; this is the correct stride length for you.
Try Covering the Same Distances in a Shorter Time
With time, you need to increase your running. It means running more in less time, and a great tip you can use for this is to set your timer for 30 minutes. Start your run, and at the end of 30 minutes, see how much distance you have covered. It’s a much better technique that will help you increase your running distance in less time. Also, don’t make the mistake of running as hard as you can for four straight miles without knowing about the time it takes you to complete these miles.
The tips mentioned above can start yielding results in as little as a month when followed correctly. So, it’s time to become a better and efficient athlete.
Alison Lurie is a farmer of words in the field of creativity. She is an experienced independent content writer with a demonstrated history of working in the writing and editing industry. She is a multi-niche content chef who loves cooking new things.