Spring is here! As the days begin to get warmer, runners are able to take their workouts out of the gym or home. This is the time of year when running events such as marathons and 5Ks will see a huge spike. If you want to perform your best for an upcoming race or simply for your own personal goals, follow these tips to improve your running performance.
DON’T FORGET TO STRETCH
Runners aren’t the only ones who are guilty of skipping on stretching. Across the fitness world, athletes and exercise enthusiasts focus more on the meat of the workouts than the prep work. Runners, above all, need to focus on stretching. Stretching alleviates tight muscles, reducing the risk for strain and injury. Here’s a simple breakdown of when you should stretch:
- Warm-up: Walk/Very Light Jog: 5 minutes
- Dynamic Stretch: 10 minutes
- Post-run Cool Down: Walk: 5 minutes
- Static Stretch: 10 minutes
Also known as jump training, plyometrics involve explosive exercises that have a dramatic effect on power, speed, and strength. Adding bodyweight-based plyometrics training to your running schedule can help to improve your overall performance, shedding a good deal of time off of your race pace as you’ll see in this study published in the Journal of Strength and Conditioning Research. Before completing a plyometrics workout, be sure to warm-up and stretch (as mentioned above). Here are the best plyometric exercises that you can do anywhere!
- Jump Squats
- Alternating Jumping Lunges
- Box Jumps (Front, Lateral, Twisting)
- Skater Jumps
- Standing Long Jump
FOCUS ON YOUR HIPS
Since running is a forward to back movement pattern, the hips are often neglected. Having a weak set of abductors and adductors as well as a fragile lower back is very common for runners. This muscle weakness leads to overcompensation, muscle strain, and, eventually, injury. You need to strengthen your hips and core if you want to improve your running performance and keep yourself safe. Here are the best exercises to perform:
- Seated Hip Flexion
- Single Leg Stance
- Standing Side Leg Raise
- Side-Lying Hip Abduction
- Fire Hydrant
GIVE YOUR BODY A BOOST
Running workouts are very taxing on the body. Often times, runners are setting themselves up for over training as they do not allow themselves proper recovery time. If you want to give your body a boost then you need to start wearing the Active Edge energy bracelet. Clinical trials have shown the superiority of the Active Edge energy bracelet for increasing blood flow, enhancing strength, improving endurance, and speeding up recovery.
It’s important to take care of your body so that it will take care of you. Running is a great way to stay in shape but it can also put a lot of strain on the muscles. Make sure you avoid running-based injuries by stretching, working out your hips, and performing plyometrics. Most importantly, invest in an Active Edge energy bracelet. You’ll be amazed at the difference in your running performance. Check out the Active Edge energy bracelet collection here.