Struggling to improve your running efficiency? Based on what I’ve learned from 20+ years of coaching runners, here’s proven advice on how to run more efficiently and take your running to the next level. Whether you’re a beginner or an experienced runner, these strategies can boost your performance and confidence.
Choose the Right Running Shoes
Selecting the best running shoes for you can have a significant impact on your performance and overall running experience. Running shoes with the right support and cushioning can help prevent injuries, reduce strain on your joints, and significantly enhance your comfort level. You can’t run efficiently if you’re feeling discomfort or pain, right?
First, it’s important to understand what foot type you have, including flat feet, high-arched feet, or neutral feet. Runners with flat feet typically overpronate, or roll their feet inward as they run, while those with high-arched feet sometimes underpronate, or roll their feet outward. Those with neutral feet or a medium arch typically have a neutral foot strike.
Knowing your foot strike pattern will guide you towards the appropriate shoe category. Overpronators, for example, may benefit from stability or motion control shoes, while underpronators might require shoes with extra cushioning.
A proper fit is also crucial, as ill-fitting shoes can lead to blisters, discomfort, black toenails, and even injury. Make sure you have enough toe room and that the shoe hugs your foot securely without being too tight.
You should have a thumb’s width of space between your longest toe and the end of the shoe. If you need extra width, look for brands that offer wide sizes, such as New Balance and Brooks.
Additionally, pay attention to the shoe’s cushioning and support. Some runners (like those with high arches) prefer more cushioning for shock absorption, while others (like those with flat feet) should focus on getting plenty of support, especially in the arch area.
Focus on Your Running Form
By refining your running form, you can reduce energy waste, minimize the risk of injury, and ultimately improve your overall performance.
Maintain a tall and upright posture.
Imagine a string pulling you up from the top of your head, aligning your spine and promoting a natural curvature. This posture not only aids in efficient breathing but also helps engage your core muscles, providing stability and balance as you move.
Additionally, focusing on your stride length and cadence can make a significant difference in your running efficiency. Strive for a comfortable and moderate stride length, avoiding overstriding, which can lead to braking and unnecessary strain on your body.
Aim for a quick turnover of steps, increasing your cadence while maintaining a light, nimble gait.
Focus on your arm swing.
Your arms act as counterbalances to your legs, so a controlled and coordinated movement can contribute to a smoother and more efficient running form. Keep your arms relaxed, elbows at about a 90-degree angle, and let them swing back and forth in sync with your strides.
Also see: 4 Running Form Mistakes and How to Fix Them
Incorporate Strength Training
Strengthening your muscles plays a vital role in maximizing your running efficiency. When your muscles are strong and properly conditioned, they can generate more power and support your body’s movements more effectively. This translates to a more efficient running stride, as your muscles are able to propel you forward with less effort.
Runners should focus on exercises that target the specific muscle groups used in running. These include the legs, hips, and core muscles.
By incorporating lower body exercises and core exercises into your strength training routine, you can build the necessary strength and stability to enhance your running efficiency.
Plus, strength training helps prevent injuries by strengthening the connective tissues, tendons, and ligaments that support your joints. This reduces the risk of common running-related injuries such as shin splints, IT band syndrome, and runner’s knee.
To incorporate strength training into your running routine, aim to include two to three sessions of a strengthening workout per week. Start with lighter weights or bodyweight exercises and gradually increase the intensity as your strength improves.
Add Interval Training
Interval training involves alternating between intense bursts of speed and periods of active recovery.
This type of training works by pushing your body beyond its comfort zone and then allowing it to recover before pushing it again. Interval training not only challenges your cardiovascular system but also improves your body’s ability to efficiently utilize oxygen.
As a result, your muscles become more efficient at using oxygen during running, allowing you to maintain a faster pace for longer.
To incorporate interval training into your running routine, start by selecting a distance or time interval for your high-intensity bursts. For example, you might sprint for 30 seconds or run at a faster pace for 400 meters. After each high-intensity interval, give yourself an active recovery, such as jogging or walking for 1-2 minutes, before starting the next burst.
It’s important to gradually increase the duration and intensity of your high-intensity intervals as your fitness level improves. By progressively challenging yourself, you’ll see improvements in your running efficiency over time.
Prioritize Recovery and Rest
Prioritizing recovery and rest is often overlooked by many runners, but it plays a vital role in maximizing your running efficiency. It’s essential to provide adequate time for your body to recover and rebuild, since this is when the real gains from your training take place.
Without proper recovery, your body becomes susceptible to overuse injuries and burnout, hindering your progress.
Plan for Rest Days During Training
One effective technique for prioritizing recovery is incorporating planned rest days into your training schedule. These rest days allow your muscles and joints to heal, reduce inflammation, and replenish energy stores. Use this time to engage in gentle activities like stretching, foam rolling, or walking to promote blood flow and expedite the recovery process.
Get Plenty of Sleep
Sleep is when your body repairs and regenerates itself, making it a vital component in optimizing your running performance. Aim for at least 7-8 hours of quality sleep each night to support your body’s recovery. Creating a relaxing pre-sleep routine, such as avoiding screens before bed and practicing relaxation techniques, can help improve the quality of your sleep and enhance your overall recovery.
Aim for a Balance Diet
Fueling your body with the right nutrients can help repair muscle tissue, reduce inflammation, and replenish glycogen stores. Ensure you consume a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats.
Stay properly hydrated throughout the day and consider incorporating post-workout snacks or meals that contain a mix of carbohydrates and proteins to aid in recovery.
More on How to Run More Efficiently:
- Running Drills and Exercises to Get Faster
- 3 Simple Tweaks to Run Faster and Injury-Free
- How to Do a Tempo Run
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
