obstaclemudrunner.co.uk
ForEliteAtheletes toFunRunners
22
So how do we become a faster runner?
There are a few things you can do.
Essentially you need to run more as the more you
run, the better you’ll be.
However, there are other factors to take into
consideration that will help improve your pace. For
example: how hard and fast you drive your arms
back. It’s this force than means you shorten the front
swing so transition from foot to foot is quicker.
How you strike the ground plays a factor too. If you
point your toes (plantar flexion) for the cycle of left to
right to occur you will use your whole foot throughout
the motion, however, if you have your toes in pointed
up position (dorsiflexion) you’ll spend less time in
contact with the ground and therefore less time doing
the movement.
Getting some hill training in not only builds leg
strength which will see you flying over those obstacles
but will also improve cardiovascular capacity. 0-60
second hill runs or sprints once a week for 30
minutes will knock valuable seconds if not more off
your final results.
Push yourself a little further each time, increase your
distance or your speed just a little each time you lace
up. Get comfortable with being uncomfortable and
when you find yourself achieving those goals, you just
raise the bar a little more.
Pace yourself so you are consistent, there’s nothing
more frustrating than burning yourself out too early.
I’d rather be the tortoise than the hare.
It takes time and practice to improve but there are
all sorts of things to take into consideration when we
set our watches in anticipation of a PB every time we
leave the house.
Such things like how did we sleep? Have we fuelled
correctly? Are we well hydrated? Did we drink alcohol
the night before? Are we stressed or have things on
our minds? For us ladies, is it that time of the month?
For you guys, is it your time of the month? All these
factors affect our performance.
Ultimately, becoming a faster runner isn’t something
that happens overnight and you must take time
to recover between training to benefit more when
you do run. If you constantly try to run an already
exhausted body, you’ll end up feeling like you’re
going 2 steps back each time.
For me, the most important thing when I hit the trails
is to enjoy it, take in the surroundings, feel blessed
for what I have and to not stress about what I don’t,
but most of all to feel alive and free.
RACE: TIPS
self improvement
WashPak
Donna Jenner-Hall
Running Coach
UK Athletics
Association.
kitbrix.co.uk
Arms lead,
feet will follow
After all, there’s no limit and one run is never enough!
Want to be faster at OCR? Don’t we all? For some of us the best chance we have to make up
time in a race is to increase the speed during the run sections.
