5 Things to Change Your Running

I've read thousands of articles related to running, nutrition, entrepreneurship, etc.

One that has always stayed in my mind was on the subject of the aggregation of small marginal gains.

Specifically, this article talked about a pro cycling team who hired someone whose job was to improve little things, a little bit. Imagine if you upgraded five things by just 1%, that is a small change but can lead to big growth over time!

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Now imagine if you improved everything related to your running, or just one thing even, 1%? That's not hard to do, but 1% over a year, 3 years, a decade? That's going to have a huge impact!

Imagine if you upgraded five #running related things by just 1% - Click to Tweet!

Below are five small things you can do to drastically improve your running They're little things that will make a difference!

  1. Improve your long run nutrition - Many people feel that since they can get through an easy 2-3 hour run without taking in any calories, they should. But there are two good reasons to avoid this. First is that taking in 100-200 calories hourly may simply improve how well you run during those few hours. Second is that if your goal is a race that will require intra-run nutrition, you should absolutely practice this nutrition during long runs.
  2. Strength & Mobility - One of the biggest changes I implement in the training of new clients is the addition of consistent strength work. Most of the athlete applicants I get do not perform frequent strength work. Even if it's just a 3 minute lunge matrix to warm up, that's going to make you stronger! I have a bunch of great routines here. Doing the lunge matrix pre-run and doing a 10-20 minute routine on your rest days is a great start!
  3. Do a Double Day - I believe one of the best training tools a person can use is a second run after a hard morning workout. I call them tired leg runs and they are best done at a super easy effort with no watch. Just go out for a few miles 3-6 hours after a morning track or tempo workout. Running on fatigued legs will improve our fuel utilization, mental strength, muscle fiber cycling, and most importantly is simply a second stimulation for adaptation.
  4. Pre-Bed Protein - The evenings of hard or long runs I always try to get in 20 or so grams of slow release protein like casein right before going to bed. You can either purchase some casein powder or in my case, drink some milk (80% casein). Consuming a slow release protein means you'll have this metabolized in your body during your overnight fast. 
  5. Run More - It may not be as easy as it sounds, but consider this: If you run 20 miles weekly over 4 runs and were to simply add an extra half mile into each run you'd run 22 miles, a 10% increase by simply running for an extra few minutes each day. It's super low risk since it's such a small increase spread over 4 runs but over time will make a positive impact on your fitness!

Which one are you going to work on this week?

Kyle

Kyle is a running coach who works with people all over the world to help them run more consistently & be resilient to injury.

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Albert Trotter - May 18, 2017

i cycled for a long time for a better stamina and then i started running on tracks but i run out of breath too early. people have suggested me to get some protein powders before running and during the run. is it alright if i take these supplements?

Reply
    Kyle - May 18, 2017

    Without knowing anything else about you or your training, I would suggest you simply slow down during these runs 🙂 I don’t know how far you’re running, but I suspect if you’re a new runner it’s unlikely you’re running enough to require protein supplementation. But slowing down is the best way to lower the effort and increase the distance and I’ve found that many newer runners run a bit too hard, too often 🙂

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