FITNESS

Five Ways To Level Up Your Running Game

If you are looking for tips on how to be a better runner, we may have the secrets. Here are five ways you can efficiently boost your running performance.

By SAHAJIYA HALDER

Five Ways To Level Up Your Running Game

So you’ve taken up running, and you love it. From better cardiovascular health to improved stress levels and memory, the benefits of this simple activity are many. But did you know you could level up your running practice with the help of just a few easy tips? Incorporating other activities and establishing some long term habits can go a long way towards enhancing your experience of running, so here are five things to adopt if you’ve been wanting to know how to become a better runner.


1. Complement Your Running Practice With Yoga
Yoga helps both your body and mind in numerous ways, and these benefits can have a big impact on your running performance. A 2016 study published in the International Journal of Yoga showed that 10 weeks of yoga practice led to improvement on various fronts, including flexibility and balance, of male college athletes, which may enhance athletic performance. Gagan Arora, Distance Running Coach and Founder, Kosmic Fitness, says, “Yoga is not something you do, yoga is a way your body works. How consciously you breathe, walk or run, how you use your energy and how efficiently you can move—these are all yogic concepts. Breathing and stretching exercises definitely help runners to be more efficient and run injury free.” Incorporating yoga sessions on alternate days of your running routine (non-running days) will help you harness the potential of both yoga and running. But also be careful not to overexert yourself by having a strenuous yoga session on the day before a long run as it can tire your muscles.
 

 

2. Take Up Cycling For Recovery
Cross-training is highly beneficial for runners, and a simple way to get started with that is cycling. It can be helpful for training and recovery at the same time. A good cardiovascular workout, cycling can improve aerobic fitness of runners and work your lower body and core. It can also reduce the impact forces that travel through the body while running and improve blood circulation. Arora advises, “Once or twice a week, runners can do cycling as a cross-training sport.”

 

3. Incorporate Strength Training Into Your Routine
If you’ve been asking yourself how to run better, combine your running practice with proper strength training. Strength training builds up the strength of your muscles and joints, helps minimise the risk of injury, and improves coordination. Opt for exercises such as squats, lunges, planks, and push-ups for better running performance. Once again, give your body enough time to recover as otherwise, it may cause fatigue and hinder healing.

 

4. Don’t Forget Your Stretches
Stretching is important for all exercises, as it helps improve the flexibility of your muscles. Arora recommends, “Downward Dog, Frog Stretch, Warrior Poses, Triangle Pose, Bow Pose are great for overall good running posture and flexibility for runners.”

 

5. Remember To Hydrate Well
Up to 60 percent of your body is water, and hydration is key for our health, runner or not. It helps in energy supply and regulation of body temperature. It is important to build a habit of getting enough hydration, as opposed to paying attention to it only during exercise. Also remember not to over-hydrate in an attempt to avoid dehydration. Arora says, “Hydrate well through the day, and keep sipping electrolytes every 10 minutes if you are running for more than 30 minutes.” Make an easy electrolyte-rich drink at home by combining water, lemon juice, Himalayan pink salt and pure honey.

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