How to Improve My Running

Running is both enjoyable and a healthy workout, one of the simplest, cheapest and most effective ways to stay fit and strong. After you move from the walking and light jogging phases to faster running paces, you might be curious about how to improve your running. I learned how to improve my running while training for 5k races, 10-mile runs and soccer. It's amazing how quickly you can see the improvements when you work on your stride, posture and pace.

Instructions

Difficulty: Moderately Easy

Improve My Running

1. Work on your stride to ensure you're not losing power and energy through misdirection or sloppy form. Your feet should point forward or toes slightly in, but never out. Your legs should pump front to back in a straight line and there should be so sideways movement in the knees.
2. Improve your running posture. Keep your eyes looking toward the horizon and not at your feet. Your jaw should be relaxed. Your abdomen should remain straight and engaged without clenching or slumping.
3. Stay loose. Avoid clenching your fists and keep your arms at 90-degree angles without tightening your shoulders. Your running should be fluid, not forced.
4. Increase your speed by alternating days of sprinting repetitions with long distance days. Try sprinting downhill to train your body with a longer stride.
5. Take care of your muscles by gently stretching after warming up, stretching while you cool down and consuming plenty of protein soon after your runs. Your body needs to replace the protein utilized by your muscles right away; if you don't, you could actually lose muscle mass.

Tips & Warnings

• Try running a community 5k race to benefit from the competition and camaraderie of the other runners.
• Avoid shin injuries by training on softer surfaces, such as dirt trails, and avoiding hard blacktop surfaces as much as possible.