Run Faster with These 4 Tips
Whether you’re a casual runner only competing against yourself, a passionate competitor or a professional athlete, one goal all runners share is the desire to beat their personal best! But the last thing you want is to end up having to see an exercise physiotherapist to treat an injury due to overenthusiasm and pushing yourself too hard. Here are some tips to help you increase your speed safely and effectively, from your sports physio in Richmond specialising in strength conditioning.
Tip #1: Run More Frequently
As a sports physio in Richmond, we recommend you set an achievable goal for each week and structure your week so that you can add one or two extra runs to your schedule. This is especially effective for runners who only get out there one to three times a week. Remember to start slowly by adding on a single shorter, slow run and increasing your speed and distance incrementally over the weeks. You’ll quickly see your split time dropping and your endurance increasing. Ideally, you should run every 2 days to keep your fitness levels up.
Tip #2: Change Up Your Tempo
As a runner, it’s easy to get stuck in a rut or too focused on your routine. As a sports physio in Richmond, we recommend you mix it up with a combination of tempo runs (long intervals that improve endurance and lung fitness), short intervals (shifting to a different, faster pace for 200 meters or so during the run), and fartleks (short bursts where you try sprint as fast as you can for a short distance), all help you improve speed and adapt to a new pace.
Tip #3: Head for the Hills
Incorporate hill repeats one day a week (or even once every two weeks if you are a more casual runner) to help build muscle strength. Exercise physiotherapists recommend that you start when you have average fitness (about 6-8 weeks of consistent running amounting to 30km per week). Choose a hill nearby that’s 100-200 metres long with an incline that is challenging but not beyond your abilities. Warm up with a slow 15-minute jog, then run up the hill at your 5km pace, being sure to keep your form. Jog slowly back down. Repeat 2-3 times, adding one more repeat every 1-2 weeks.
Tip #4: Refine Your Technique
Every physical body is different and there are some truly interesting running techniques out there! The important thing is to refine your own running mechanics to suit your body’s needs. Generally, exercise physiotherapists agree that the best technique is where the upper body is erect, straight and relaxed, with your mid-foot landing directly under your hip and your arms moving forwards and backwards at a 90-degree angle. Strength conditioning sessions from your sports physio in Richmond will help you correct issues with your technique as well as strengthen key muscle groups and tendons to avoid injury.
Strength Conditioning from Your Sports Physio in Richmond
Want to push yourself to break your personal best? Speak to your exercise physiotherapist about strength conditioning sessions and developing your personal training plan.
Tip #1: Run More Frequently
As a sports physio in Richmond, we recommend you set an achievable goal for each week and structure your week so that you can add one or two extra runs to your schedule. This is especially effective for runners who only get out there one to three times a week. Remember to start slowly by adding on a single shorter, slow run and increasing your speed and distance incrementally over the weeks. You’ll quickly see your split time dropping and your endurance increasing. Ideally, you should run every 2 days to keep your fitness levels up.
Tip #2: Change Up Your Tempo
As a runner, it’s easy to get stuck in a rut or too focused on your routine. As a sports physio in Richmond, we recommend you mix it up with a combination of tempo runs (long intervals that improve endurance and lung fitness), short intervals (shifting to a different, faster pace for 200 meters or so during the run), and fartleks (short bursts where you try sprint as fast as you can for a short distance), all help you improve speed and adapt to a new pace.
Tip #3: Head for the Hills
Incorporate hill repeats one day a week (or even once every two weeks if you are a more casual runner) to help build muscle strength. Exercise physiotherapists recommend that you start when you have average fitness (about 6-8 weeks of consistent running amounting to 30km per week). Choose a hill nearby that’s 100-200 metres long with an incline that is challenging but not beyond your abilities. Warm up with a slow 15-minute jog, then run up the hill at your 5km pace, being sure to keep your form. Jog slowly back down. Repeat 2-3 times, adding one more repeat every 1-2 weeks.
Tip #4: Refine Your Technique
Every physical body is different and there are some truly interesting running techniques out there! The important thing is to refine your own running mechanics to suit your body’s needs. Generally, exercise physiotherapists agree that the best technique is where the upper body is erect, straight and relaxed, with your mid-foot landing directly under your hip and your arms moving forwards and backwards at a 90-degree angle. Strength conditioning sessions from your sports physio in Richmond will help you correct issues with your technique as well as strengthen key muscle groups and tendons to avoid injury.
Strength Conditioning from Your Sports Physio in Richmond
Want to push yourself to break your personal best? Speak to your exercise physiotherapist about strength conditioning sessions and developing your personal training plan.
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