Top tips for improving your running performance
First published in the Scotsman newspaper, 16 April 2024
We’re hitting peak running season in Scotland, with long mild days for training and oodles of events. Whether you follow a training programme, Strava or just follow your feet, there are many ways to improve your running that don’t involve even more running:
Run less: Most magazine training programmes involve three runs per week, with two short weekday runs and a long weekend run. Running every other day is a sensible approach to increasing mileage, but as a race looms closer it can be tempting to try and pack in more training runs each week. This is not ideal, as it’s the time in-between runs that your body strengthens and recovers. Giving yourself a non-running day between running days is especially important if you’re coming back from injury or illness. That’s not to say you can’t run every day, but if you’re plateauing or carrying niggles, consider mixing up your routine.
Eat more earlier: The fuel in your tank makes a big difference to performance. Just think, you wouldn’t drive your car on empty, but many athletes inadequately fuel their own muscle glycogen store. It may be true that you can burn more calories running on an empty stomach. What is also true is that fasted exercise has been proven to inhibit athletic performance. Low blood sugar levels can also lead to clumsiness, so it makes sense to have a bite to eat before you head out. Experiment with what breakfast works best for you. Even half a banana can help. If you run at the end of the day, incorporate a healthy afternoon snack into your routine.
Listen to your heart: Using a HRM (heart rate monitor) and keeping to a lowish aerobic training zone is a practise that can dramatically improve your running. Going slower to go faster, with your HR at 65% - 85% MHR (Maximum Heart Rate). Ask a PT if you need a hand tailoring Heart Rate training to you. Even without HRM technology, if you find yourself at a point where you’re completely pooped, try this. Take your foot off the gas, and slow down a wee bit. Whilst still running, take four really deep breaths. Try exhaling all the air out of your lungs and refilling them with fresh air. I often try ten breaths, and by the time I’m halfway find I’ve recovered form and forgotten about fatigue.
Be friendly: It may be old-fashioned, but runners used to acknowledge each other when out pounding the pavement. I know things are more hectic now, and most folk run with headphones, but a wee smile can really lift another runners’ spirits. And you know what? You’ll have a spring in your own step, hey presto, easy energy boost. Even if it’s not a PB, you’ll have had a nice run.
Find your balance: Everything in life is a balancing act, and that includes the amazing human motion of running. We’re continually using our deep abdominals and butt muscles to hold us upright and propel us forward. It is no wonder when we go from sitting all day to running that we find areas of tightness. Logically, running form can be vastly improved by better core strength. Next time you run, listen to your feet. Are you a foot slapper? If so, pull in your deep abdominals (plank) muscles and lean forward from the ankles. Do core strength exercises throughout the week.
Hydrate well: Drinking plenty of fluids in advance of training runs will ensure muscles are euhydrated (optimally hydrated). Do this the day before, rather than just before, running. You’ll experience less muscle cramps and better recovery. Best of all, it’s free.
Define your motivation: Why do you run? Quite often we don’t think about it, we know we just need to run. If you have a wee think about what’s getting you out there in the first place, you’re better able to make sure your current running approach is working for you. It may be an upcoming running event. If you’re feeling anxious about it, work backwards. Calculate the max distance you need to run and design your training tapering gradually upwards.
If you’ve grown to hate running, give it a break for a week. Be easy on yourself. There’s no point in forcing yourself to do something you don’t like. You can harness your own motivation for when running gets tough, but it’s hard as hell to make your body do something it really doesn’t want to do. A combination of cross-training may be a sensible option and personally I mix up training with bike rides, swimming and occasional classes (and teaching fitness weekdays).
Tuuuune! Sometimes it’s lovely to listen to the birds (and traffic), but sometimes a cracking tune is the best way to put a proverbial rocket in the tank. Curate a playlist of your favourite running tracks, and edit heavily. If you’re competing in an event, it’s worth checking whether headphones are allowed, as having good music handy is another great tool.
Love your feet: Your feet do an amazing job, so give them a MOT at your local podiatrist. You may be amazed at the difference. An easy win.
Get squeezy: Compression leggings can aid recovery (in a similar way to ice baths) as they push fluids and blood from the legs. Try some on in a running shop if you’re unsure, you need a good snug fit to really squeeze the legs. I’m also a fan of Epsom salts baths, as the Magnesium in the salts theoretically is absorbed through the skin to muscles. Experiment with different recovery methods and work out what works best for you. Some people prefer ice, it’s entirely personal.
…And streeeetch: Stretching after running is one of the easiest ways to improve your performance. Not only will you recover more quickly, but you can easily pinpoint any niggles you may have ignored on your run. Stretch also on non-running days, in fact make stretching part of your running regime. I have resisted using the word regime until this point, as it adds to the feeling of punishment that some runners feel. However if you want to have a regimented and structured approach to improving performance, stretching needs to be an integral part of it. End of.
Hopefully some of the above points have given you new ideas for your running. PT Tracy runs a private fitness studio on Balfour Street (beside the tram stop) and coaches individuals develop their own exercise and nutrition plan for their personal goals. Drop Tracy a line if you’d help with running performance.
