Put aside the habit of training harder and harder and switch to training smarter first. Especially when it comes to running. A priori, it seems like one of the simplest sports: “Putting one foot in front of the other repeatedly as we move forward seems simple,” explains Courtnay Osborne-Walker, athletic coach and founder of Cardio Collective. “But actually running is a multifaceted activity that requires stability, strength, speed and power.”
Progressively increasing the distance we run may be one way to progress in running, but it is not necessarily the smartest way to do it. “I believe that focusing solely on distance is deeply ingrained in competitive and comparative cultural norms,” adds the expert. “When it comes to improving efficiency as a runner, you’ll be pleased to know that less distance can also be synonymous with more (and better) progress.”
“I always ask my athletes: if you don’t run to compete in long-distance races, why do you need to run so many kilometers? “
That is to say: in running, sometimes less is more.
Three tricks to make running easier
These simple tips will come in handy whether you are an experienced runner or a beginner.
1. Alternate between running and walking
Have you heard of the ‘CaCo’ method? This training that alternates running with walking is a “smart, structured and efficient way to improve our level,” explains Courtnay. “At Cardio Collective we have implemented programs that include running and walking intervals to allow beginners to build endurance while running.”
“Alternating walks with moments of greater speed will help the body, muscles and joints to progressively adapt to the practice”, Javier Coba, coach of the Metropolitan gyms. A good workout would be to walk four minutes and run two minutes, and from there increase the time dedicated to the race and reduce the minutes you spend walking. 30 minutes would be enough in total.
2. Slopes and stairs
If you’re looking for a way to vary your ride without dramatically increasing the miles you run, slopes can be very beneficial. “Slopes, slopes, stairs … both ascending and descending. These require that you increase your intensity during the race, but do not forget to also intersperse breaks on flat ground”, explains the expert. “An example that I really enjoy in my training program is 12 minutes of flat running, eight of unevenness, six flat, four unevenness and two more minutes of running, all with two-minute recoveries in between.”
3. Train to run
One of the smartest ways to improve your running ability is precisely to go for a workout that doesn’t involve running at all. “Functional training is one of the most efficient ways to supplement your running and is particularly important for those who may suffer from joint problems from high-impact activities like running.”
That is, do not forget to bet on other routines such as strength training – lifting weights can help you a lot – or toning exercises. “This improves athletic performance and reduces the risk of injury,” says Courtnay. “As a running coach, I encourage my runners to work on mobility, stability and strength.”