If you want to become a stronger runner, there are no shortcuts, simple solutions, or magic pills. It just takes a lot of hard work and consistent effort.
No matter what your goals are – to just finish a 5K, or finish faster than last time – everyone can implement a few simple things to become stronger at their level.
Below are five nuggets of advice I have found to be incredibly important in improving your running. While they are geared towards newer runners, runners at any level will benefit from the helpful reminders.
1. Get More Sleep
According to the CDC, “An estimated 50-70 million US adults have sleep or wakefulness disorders.” and most of us get fewer than 6 hours a night. Yikes!
I have one-year-old twins and a four-year-old preschooler. Sleep isn’t easy to come by these days. When I do manage to get a few solid days strung together, it’s amazing how much stronger I feel on my morning run. Sleep is when your body recovers from the rigors of running.
If life is as crazy for you as it is for me, try getting just 15 more minutes tonight and see how you feel.
2. Do Core Work
When you stabilize your core, you reduce your risk of injury while becoming a more efficient runner. You also set your body up to be less prone to injury. Not only that, but you will help yourself avoid other, non-running injuries that inevitably plague all of us as we age.
After you next run, spend a few minutes doing some core routines. Here are several great options to get started. Print it out, save it to your smart phone, or find another way to make it part of your running ritual.
3. Warm-Up and Cool-Down Properly
Dynamic stretching before you run isn’t new. It’s been linked to better performance and reduced injury. It may not make you faster, but it will help reduce injury, which will keep you running longer.
Before EVERY run (no matter what) spend 3 minutes doing the lunge matrix outlined here or another dynamic warmup routine that prepares your muscles for the intensity of running.
4. Do Speed Work
Not everyone cares about how fast they run. But, if you want to feel stronger, you need to incorporate speed work into your training. Doing just one speed workout per week will help you become a stronger runner by challenging a different part of your running system.
If you’re not doing any speed work, try running a little faster during your next run. Pick a random distance ahead – like a lamp post, stop sign, etc. Try to run at about 75% of what you feel is your max. Once you reach the marker. Slow back down to the speed you were going before. Do that a few times and see how you feel. Contact us if you’d like a more thorough plan or ideas for moving to the next level.
5. Run in The Morning
This one is harder for me to accomplish now that we have kids. Luckily, I have a flexible enough schedule where I can run a few days a week in the morning and adjust to other times of the day as necessary.
That said, if I could run in the morning, I always would. The benefits of exercise in the morning are plentiful:
- You get it out of the way. You’ll likely have fewer scheduling conflicts by doing it in the morning, and you don’t have to worry about finding time later in the day.
- It will jump start your metabolism. You’ll burn calories all day if you workout in the morning. If you’re an evening runner, your body isn’t burning as many when you’re sleeping. A study published in The Journal of Physiology found that if you exercise before breakfast, you burn calories more efficiently. It forces your body to burn more fat instead of carbs.
- Greater Brain Power. Working out has been shown to improve mental alertness and clarity for 10 hours post exercise. “Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.” By working out in the morning, you get these benefits in your brain all day, not just in the evening.
Be Consistent
Becoming a stronger runner takes dilligent attention to these details. You may not set any speed records, but you will be stronger. You’ll also find you function better in all aspects of life, regardless of your race plans.
