Small changes to your style can often improve your running performance. Here are 5 tips to run faster and correct common issues that could slow you down, cause fatigue or otherwise hamper your training.
1. I can't keep up my pace
If you find you can‘t maintain your running pace after the first 5 or 10 minutes, it could be because your body hasn't had time to warm up.
You can warm up before your run by doing some stretching exercises. You may also want to start your run at a jogging pace, and increase your pace after 5 or 10 minutes.
Watch some runners’ stretching exercises
2. I'm not progressing in my training
If you're putting in all the effort and not seeing the rewards, it could be that your running programme is not working.
A good training schedule consists of different phases to structure your running and improve your performance step by step. It also allows you to work towards a challenging yet realistic goal.
Achieve your goals by starting a running plan with Runkeeper
3. I feel sluggish when I run
When you run you lose a lot of fluid through sweating, and it's easy to get dehydrated. Even a small amount of dehydration decreases your running performance and can slow your recovery too.
How much you should drink is something you need to find out for yourself. One way to work this out is to weigh yourself before and after running. The difference in weight is the fluid you lost, so you'll need to replace it.
Bear in mind that since your body doesn't retain all the fluid you consume, you should drink about 1.5 times the amount of fluid you lost.
4. I often get injuries
Running injuries can be caused by many factors, and there is often not a simple solution. What you can do, however, is eliminate common causes of injury. The first question to ask yourself is: are you wearing the right type of shoes?
Wearing the wrong shoes for your pronation type, the type of training you're doing and the surface you're running on can all lead to injuries.
Find out more about pronation types
5. I'm too cold during my runs
Wearing the right running gear is key to a comfortable run. Being both too hot and too cold can affect your performance. So your running clothes should help keep your body in the comfort zone.
It's okay to feel chilly during the first 5 to 10 minutes of your run, as your body is still warming up. So don't make a judgement too soon - the last thing you want to do is to take clothes off during your run.
If you're heading out on a cold day, you can protect yourself from the wind and cold with a long sleeve windstopper top and tights.