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5 Simple Tips To Improve Your Running Performance

If you’ve been running for some time already, you will likely expect to be faster, run longer and have an overall better performance. If you feel that your performance hasn’t improved much, you must be doing something wrong. The good news is there are easy ways to start improving your performance fast.
In this article, we will share with you five tips from the experts that will help you start improving your performance.

Tip #1: Get Strong Muscles

Have Strong Leg Muscles

No matter how frequent you run, you still need to focus on strength training. The stronger your muscles, the more efficient they will work and the lower the risk of getting overuse injuries. Your balance will also be greatly improved if you develop strong muscles.

There are many reasons why your muscles may become weak. One of the most common is frequent sitting. Your glut weakens significantly the longer you sit which in turn results in instability and shifting in the hips. Overuse injuries and other issues may result.

There are a number of proven and tested strengthening exercises you can perform including squats and lunges, clams, planks, pushups, and the bridge. You can also find helpful flexibility workouts that prevent Achilles Tendonitis here:

Tip #2: Change your Terrain Frequently

Instead of sticking to your favorite terrain, make it a habit to frequently change your terrain. Changing surfaces has many benefits, the most important being training your body to react accordingly. By teaching your body to change its stride, strike, and step depending on the terrain, it becomes flexible and you are less likely to get injuries because of unfamiliar terrain.

If you have been in the habit of running on asphalt roads, switch to train running. On the other hand, if the woods have been your favorite running terrain, give concrete pavement a chance. Changing your terrain does wonder in spicing up your running and makes every step a new adventure.

Tip #3: Pay Attention to Your Footwear

We're not talking about finding the right fit- you probably have perfectly sized shoes already. We're talking about being careful not to wear shoes that are too comfortable. Your feet are amazingly designed to adapt to running surfaces accordingly. Wearing shoes that take away this natural ability makes you more susceptible to injury.

It is wise to allow your muscles to support your body as much as possible. For example, the arches of your feet can weaken if you wear shoes that replace their function. It is a good idea to consider getting barefoot running shoes which provide minimal support and help you strengthen your muscles naturally.

If you suffer from any kind of condition such as Achilles Tendonitis, you will need prescribed footwear. You can find tips here:

Tip # 4: Improve Your Stride Rate

Increase Your Stride

There is more to running than putting one foot in front of the other. Your stride is something that can greatly influence your performance. Basically, your stride rate is the number of steps you take per minute. Ideally, you should have a stride rate of 90 per foot or else you are wasting energy.

Make it your goal to shorten the amount of time you spend on the ground after each step. A good way to achieve this is to find a straight terrain to practice on. Then, run with short, quick strides and slowly increase the length of your stride while reducing the time you spend on the ground.

Be patient when you are improving your stride rate. Remember that achieving an efficient stride takes time but it will be worth it.

Tip #5: Improve Muscle Elasticity with Explosive Exercises

When your muscles loose elasticity, they become less flexible and can cause a number of problems. For example, if your Achilles Tendon becomes stiff, you have an increased chance of getting Achilles Tendonitis. Including explosive exercises in your routine can help preserve the elasticity of your muscles.

Some explosive exercises include squat jumps, power skips, and leg pounding. Since these are very intense workouts, take it slowly and only include them if you already do some strength- training. It is best you perform these explosive workouts after your run when your muscles are already warmed up.

Also, remember to only perform these workouts if you have totally recovered from injury. For more information on recovering from Achilles injury, visit this site

Additional Tips

Aside from these five important tips, also remember to give your body proper nutrition and rest. Like any other machine, your muscles need rest to recover. Only if you allow it to rest will it perform at its best. In terms of proper nutrition, it is a good idea to get fish oil and Omega-3 supplements. These supplements reduce inflammation and enhance recovery.

Avoid the trap of running too fast. Instead, learn to run at a reasonable rate for a longer time. Remember that faster isn't always better and if you are to improve your running performance, you will need to let your body adapt gradually.

Another thing to avoid is striking the ground with your heels instead of your midsole. In order to run more efficiently, you need to achieve a certain sense of weightlessness by spending as less time as possible on the ground. Heel-striking can contribute to back and knee injuries.


It is never too late to improve your running performance. No matter how long you have been running, there is always something you can work on. Keep in mind the five tips from the experts: build strong muscles, change your terrain frequently, pay attention to your footwear, improve your stride rate and engage in explosive exercise.

If you feel you can work on one or more of these tips, don't wait for later and start training now. Remember, the more efficiently you run, the longer and faster you will become. In no time, you will be ready to enter your first long-distance marathon.