BY How does one improve his/her running timing? The answer might seem obvious - by running more frequently and faster over time. However, as much as it sounds like a straightforward activity, running is actually much more than that. Running economy is the measure of a runner’s energy utilization, and understanding the principles behind running economy is crucial to improving one’s running performance. While merely increasing the intensity and frequency of runs will probably improve performance, it is as likely to trigger old injuries or even cause new ones. Here, I list 9 principles of long-distance running (1):
- Principle of stress and recovery: training results in fatigue, strain and some damage to muscles and cells.
- Principle of sufficient intensity and variation: high intensity training improves V02 max.
- Principle of moderation and consistency: increasing workload by 5-10% a month is important for the body to adapt to changes.
- Principle of diminishing returns: at a certain point, the effects of training will be less evident than before.
- Principle of specificity: targeted training is important to develop the different aspects of running (eg. push-off, swing phase).
- Principle of periodization: adopt a cyclical training program to prevent over-training and maximise effects training variety.
- Principle of reversibility: 1 month of not training can result in 10% performance loss.
- Principle of maintenance: good performance can be maintained with limited but regular training.
- Principle of individuality and flexibility: embrace your strengths/weaknesses (slow twitch vs fast twitch muscle fibers).
Think about the above-mentioned principles, and identify the ones you have been neglecting or need more work on. Perhaps start a running journal - record the frequency, duration and speed of your runs, and as much as possible try to apply the principles starting from your next run!
Once we understand the effects of training on our body, we can better appreciate the importance of a targeted, specific and varied training program. To add some variation into your regime, I list below some of my favorite exercises. These exercises help improve power, reaction, balance and coordination, and are meant to maximize running potential, boost performance and most importantly prevent injuries (1).
Lunges at Varying Intensities:
Hip Flexion Drills
Core Exercises to Improve Triple Flexion
Triple Extension Strengthening
Ankle and Foot Strengthening
Lower Limb Stretches
Note: The exercises listed above might not be suitable for those with existing injuries or mobility issues. Please check with your physiotherapist/trainer if you are unsure.
References:
- Daniels, Jack. Daniels’ Running Formula. New York: Human Kinetics, 2004
About the writer:
Ain Hassan is a physiotherapist who is interested in the prevention and treatment of sports injuries. She enjoys working out and runs an online channel on instagram providing tips on injury management, various exercises for different body parts and also stretches to relieve pain and aches.
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