How To Improve Your Running Form Without Adding Extra Mileage

Improve your running form without running.  We know that practice makes perfect, and when it comes to running nothing will improve your form like hitting the pavement. However there are things you could be doing to advance your running that don’t include adding extra mileage.  

1. Fuel up: Know the difference between eating to fill up and to fuel up.  Runners need an adequate intake of carbohydrates and protein to ensure muscle repair and growth. Carbohydrates help fuel the muscles while protein aids in muscle growth. A pre or post-run protein shake with added both is always recommended. 

2. Hydrate: We use this word a lot, but the meaning is never lost. Hydration will not only ensure you keep your energy levels at an optimum level but will also help reduce the frequency of cramping and muscle fatigue during long runs. 

3. Cool down: While many gym enthusiasts use a short run to warm up and cool down, the same principle applies to going for a run. Don’t assume that an added 100m at a slow pace at the end of your run is an adequate way to cool down. A runner should spend at least 5 to 10 minutes focusing on all key muscle groups, doing proper stretching to avoid injury and to aid in muscle repair. 

4. Roll it out: If you are a regular runner then tight muscles will become the norm. Short of going to see a physiotherapist, foam rolling is the next best thing. Use self-massage techniques to loosen tight muscles, which will not only prevent injury but will have you feel fresh and revitalized sooner.

5. Sleep: Your body needs adequate rest for your muscles to be able to repair properly. If you adhere to a strict running routine more than twice a week you should be aiming to get between 7 and 9 hours of sleep a night.

6. Become a yogi: Improve your running form by taking up yoga or Pilates classes during your days off. Runners often suffer from tight muscles and joints. Regular yoga and Pilates classes help open tight hips, relieve lower back pain and release tight shoulders. 

7. Energise: Feeling sluggish and tired? Opt for a pre-workout coffee about half an hour before your run. Grab a beetroot juice to improve your form with studies finding that this common juice staple improves oxygen flow in the body. 

8. Strength-train: If you want to become a better and faster runner, then you can’t skip strength training. Focus on a gym routine that will build muscles in your core, upper body and quads, helping you run faster and longer.