Sometimes it only takes a small change to up your game. I’ve been an endurance runner for some time now, and I will tell you from experience that the smallest adjustments can mean the difference between an okay race and a great one. When training, little adjustments can make the biggest difference for me in the long-term.
Running performance is determined by a series of small, seemingly inconsequential factors. Even the shoes you wear can mean the difference between pain and injury or a comfortable run.
8 Minor Adjustments That Will Improve Running Performance
1. Right Shoes, New Shoes
I gave this one away in the introduction, but that just shows it’s important enough to mention twice. Runners, mind your footwear. The right (or wrong) shoes can spell victory...or disaster. There are multiple types of running shoes to consider, too. Road shoes with a thicker heel are not suitable for trail-running and vice-versa. The wrong shoe increases the risk of injury, poor running form, and discomfort.
By the same token, don’t let your shoes get worn out before you spring for a new pair. Those broken in “old reliables” might seem perfectly good, but worn shoes can have negative effects on your traction and support.
2. Pace Yourself
As an endurance runner, I have to remind myself that I’m in this for the long-haul and not for short sprints. Yes, times are important to consider and track. But for the endurance runner, pacing matters. I’m not trying to sprint for the fastest time — I’m building long-term endurance. When you push yourself to run faster than is comfortable, it results in poor breathing techniques and that “burning” sensation that comes from the build-up of lactic acid in the muscles.
Slow it down. Your speed will improve over time. You should be able to comfortably carry on a conversation and breathe deeply.
3. Use Full-Body Breathing
Do this: take a few short breaths. Then take a single deep breath. Pay attention to how your chest moves and fills with oxygen. Short, quick breaths don’t maximize full lung capacity — you can feel it, as only the upper half of your chest will move. Healthy, effective breathing for runners comes from the full chest, down to the abdomen.
Those deep breaths pull the navel forward, utilizing our full diaphragm. For runners, deep breathing increases the oxygen sent to our muscles and thus, the energy we have available to complete a run. (You can’t breathe deeply if you’re running too fast...another reason to pace yourself!)
4. Eat the Right Fuel
I’ve written at length about how what we eat affects our running performance. If you notice yourself feeling sluggish when you run, it’s likely that you don’t have the proper food-for-fuel in your system. Carbohydrates are invaluable to runners, as are healthy fats. Carbs are burned more in mid and fast-paced runs, while fats burn when you have a more relaxed pace.
Carbs from fruits and vegetables, whole grains, and healthy fats from avocados and fish make for excellent running fuel.
5. Be Consistent
I’m a busy guy. I know how difficult it is to prioritize consistency and doing something “extra” every day. That’s why, early on, I decided that running wasn’t extra — it was non-negotiable. This wasn’t just for the sake of my health, but for the sake of my performance. Consistency, yes, is key. It helps our experience, endurance, and performance build upon itself over time. Inconsistent running leads to being perpetually stuck at square one.
6. Do Strength Training
Let’s be honest: a lot of us ignore cross-training. As runners, we tend to believe that our exercise time should be spent running. While this is true, there should also be room to incorporate strength training and other types of exercise. When you intentionally build muscles in your hips, glutes, and thighs, you will find that you can run longer and with great efficiency.
Build up those muscles — especially from the hips down.
7. Adjust Your Posture
Remember how your mother always told you to sit up straight, stop slouching? Turns out, it impacts more than your personal presentability. Posture is paramount in an endurance runner’s life. Stand up straight with your shoulders level and your head up. Do a periodic posture check — it’s easy to lean one way or another, particularly when we grow fatigued. Posture also involved your stride. Make sure that you are hitting the pavement with mid-foot and the pads of your feet versus landing heal-to-toe.
Above all, lead with your chest to create better running stability.
8. Listen to Your Limits
Lastly, listen to your body. Only you can effectively gauge where your limits are. Some days, you might need to tackle an easier run. There’s no shame in dialing things back for your own health and safety. Don’t push yourself in the name of meeting time and distance goals at the expense of your well-being. Doing so can result in injury — which will set you back a lot farther than taking it easy from time to time!
What small adjustments have drastically changed your running and exercise performance? Share in the comments.