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There are many ways to boost your training and performance - you might buy a fancy new pair of super shoes, start working with a running coach, or invest in metabolic testing. But, there are also some free things that you can do, or improve on, to help get the most out of your training, that you can start implementing right away!
Sleep and Rest: Simply getting enough sleep and taking a rest day are the easiest ways to improve your training. When we sleep, our body recovers from and makes adaptations in response to the loads that we put on it during training. This is when we build new muscle, collagen, and bone to gain strength and resiliency in our body structures. Taking a full rest day (meaning no running, cross-training, or strength training) is an extended period of time to allow the body to make these changes. Taking a day off also helps the body to recharge so that you can give better efforts at your upcoming training. Adults should get at least 7 hours of good quality sleep per night. Some research in athletes suggests that getting 9-10 hours of sleep further improves performance,
Nutrition: You are hopefully already eating to support your training, but making modifications to improve your fueling can boost your performance by giving your body the building blocks it needs to perform well and recover appropriately. One way you can do this is by using the performance plate method to ensure that you are getting enough carbohydrates to support your training. Additionally, ensuring that you are fueling before the run, during the run if appropriate, and within 45 minutes of completing your run to prevent your body from breaking down muscles for energy. Proper nutrition is part of the recovery process and id essential to building muscle so that you can be stronger, and protecting bone, tendons, and ligaments from injuries that can derail your training cycle.
Strength Training: I'm sure that you are already strength training because you are an awesome runner and you have read this blog before (here, here, and here)! But in case you aren't, adding in just two days of 30 minute strength training is going to help your running so much! First of all, stronger muscles are better prepared to handle the demands of running, and decreases the risk of injuries. Second, stronger muscles can push off the ground harder with less effort, improving your running economy. Stronger legs also don't fatigue as quickly, especially on hilly courses. Strength training doesn't need to be complicated, and can be done at home, requiring no gym membership! Check out this video for some ideas.
If you aren't getting enough sleep, fueling before or after your runs, or strength training, consider this your sign to start today. All of these changes can be implemented easily with just a little planning and time, and can make a huge difference in your performance. You are already dedicating so much time and energy to running, why not make the most of it?!
Thanks for reading, and happy running,
Dr. Elizabeth Karr PT, DPT
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