5 simple ways to improve your running performance

Sometimes small changes in your style of running may improve your running performance. Here are five easy ways to solve common problems that can slow down your way, cause fatigue or hinder your training.

1. I can not keep my pace

If you feel that you can not keep your training pace after the first five or ten minutes, maybe your body has not had enough time to warm up.

Your body needs to adapt to sudden effort that involves running, whether you do it in the morning, after eight hours sleeping, as if you do it after work, having spent most of the day sitting.

It is advisable to do some stretching exercises and warming up before running. You can also start trotting gait jogging pace, and increase the pace at five or ten minutes.

2. I see progress in my training

If you strive to the fullest and do not get any reward, it is possible that your training program is not working.

A good training program consists of a series of steps to help you organize your training and improve your performance gradually. It also allows you to work toward a difficult goal, but realistic.

This will help you keep motivated when your progress is not as fast as you wanted.

3. I feel weak when I run

Since the run much fluid is lost through sweat, is easily dehydrated. Even a little dehydration decreases your physical performance and may delay your recovery.

The amount of fluid you should consume is something you should find out for yourself. A sign that you need to consume as much fluid is to have dark, concentrated urine, and urinating small amounts.

One way to calculate the amount of fluid you have lost is to weigh yourself before and after running. The difference between the two measurements is the amount of fluid lost, which need replacing.

Keep in mind that since your body does not retain all the liquid you consume, you should drink about 1.5 times the amount of fluid lost.

4. I frequently injured

The sport injuries can be caused by numerous factors, and sometimes do not have a simple solution. However, it is in your hands to prevent the most common causes of injury. The first thing to ask is if you wear the right shoe type.

Wearing the wrong shoes for your pronation type, the type of training or the surface on which you run, can lead to injury.

If you go to a specialty store, can help you choose the right one for you. They will do an analysis of your feet and your gait to advise the shoes that best fit your needs.

5. I have too cold during my training

Bring the right equipment to run is key to a comfortable workout. Being too hot or too cold can affect your performance. Therefore, your workout clothes should help keep your body in the comfort zone.

It's okay if you get cold during the first five to ten minutes of walking, since your body is still warming up. So do not be confused by the temperature, the last thing you need is to take your clothes during the race.

If you leave a cold day, you can protect against the wind and cold with a long sleeve shirt and Goretex  tights.

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