Tips for Running Smarter and Faster
if you’re just getting started, here are two key things to remember:
- Start gradually. The most common reason runners get injured is because they simply do too much too soon. Even athletes who are adapted to other sports (and have high fitness levels) might be surprised at how gradual they need to be when starting a new running program. A great way to be gradual is to start with intervals of walking and running.
- Run more frequently. Wait… doesn’t this contradict #1? Not if you do shorter runs, on more days of the week. This allows your body more time to adapt and be less prone to injury. For example, it is better for you to run 1 km on 4-5 days of the week, rather than running 5 km only once a week.
For the experienced runner who wants to improve performance, here are two tips that can help you advance:
- Lift heavy. A lot of runners think that they shouldn’t lift heavy weights, but that’s actually what can help improve your performance! Running performance consists of two main things: running economy (how much energy you spend to maintain a certain speed), and improved speed. Studies show that strength training 2-3 times per week can improve both running economy and speed.
- Try lighter shoes. Running with lighter shoes can help you run faster – every 100 grams of shoe increases oxygen consumption by 1%! If you are transitioning to a new pair of shoes, make sure to do it very gradually to avoid injuries.
Working with a physiotherapist can help you achieve your running goals faster and with less injuries through a running assessment and individualized program. Our running assessments consist of high-definition videos of your running gait; and recommendations on running technique, training programs, personalized exercises, and footwear. If you are interested in getting into running or taking your training to the next level, you can book an appointment by calling Sun City Physiotherapy’s Lower Mission location, or book now with our direct online booking.
Bea recently moved to Kelowna from Vancouver where she grew up playing all kinds of sports, including field hockey for UBC and the Canadian national team. A firm believer of “exercise is medicine”, Bea is excited to help clients achieve healthier versions of themselves through movement and exercise! Bea has taken post-graduate training in hands-on treatment methods and assessing/treating runners. She has also worked as a personal trainer and sports coach with clients of all ages and abilities, ranging from weekend warriors to high performance athletes. Her treatment approach involves empowering clients with education based on the latest research, personalized exercise prescription, and hands-on therapy. Outside of the clinic, Bea enjoys exploring the outdoors – whether it be running, cycling, hiking, snowshoeing, or skiing!