Want to quickly check several ways in which you might be able to run your next race faster without altering your training very much (except for one way)? You may already be taking advantage of some these suggested means of becoming speedier, but why not peruse this piece by Mark Eller for Competitor.com, “6 Ways To Run Faster Without Taking a Step”. The promise of losing a few seconds on your time would be worth the effort of reading it, surely.
The six points are briefly paraphrased below; of course Eller explains more. Coach Culpepper is quoted in the “warm-up” section. You will remember that his advice on warm-ups featured in an earlier Earned Runs post (October 13, 2016), and this one suggestion could cost you more steps in training if you haven’t been following the routines he listed for improved performance and injury prevention.
Lighten the load on your feet with shoes that weigh less
Warm-up properly before running
Get down to your best racing body weight
Add jumping exercises to your routine
Increase the BPMs of your music
The toughest on the list is weight loss. I performed a calculation earlier in the year and determined my best racing body weight was 10 pounds less than I weighed then; I still weigh the same. Need I say more? Easy enough to put this suggestion on a list, but often difficult even with sufficient motivation to achieve.
I would love to slowly replace fat with lean muscle; does that translate into my needing to lose 20 pounds of adipose tissue and add 10 pounds of skeletal muscle? A reasonable tactic would be to concentrate on improving my diet to include an appropriate amount of high quality protein, vegetables and fruits, and carbohydrates (each should represent a third of the diet), and adding more strength training. The other half of the calorie equation would require a decrease in servings of my favorite low-to-empty calorie foods (wine, theater popcorn, and pastries to name just a few).
This works well for me, but of course only when adherence is good.
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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