Besides the obvious, there are some simple tips that will increase your running stamina and speed when running. What are the obvious?
- Wear correct and supportive shoes and if you wear insoles, make sure you wear them running too
- Warm up your joints before you head out
- Don't run on an injury
- Always consult your doctor before beginning a new fitness plan
Five Key Points to a Good Running Form by Professor Daniel Lieberman
1) Don't Over Stride: Meaning don't place your foot too far in front you of. It will not gain you much distance and you're increasing the risk of injury!
2) Land on a flat foot: Most people run on the ball (front) of their foot not allowing the heel to be part of the landing of your foot. Put the focus on your center of your foot, think about it next time you go for a run!
3) Run Vertically: DO NOT LEAN FORWARD. Always focus on standing upright and all your upper body weight should be right on top of your hips, just like when you're lunging.
4) Don't Thump: Meaning be light on your feet! Try taking out your headphones (if you wear them) and listen to your running rhythm. If it sounds more like a thump rather a light tap then you're a thumper. I used to be a thumper and I realized I was 'hopping' when I was running, so I stopped lifting my knees so high and changed my stride to become more narrow.
5) Ease into it: Take it slow, you will not be able to run 2-3 km in your first few runs. If you are a beginner you must take care of your body and start of slow and steady.
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. That was 13 years ago. Since then I have devoted my career life to helping other humans, like yourself, kick butt in their health and fitness goals. If you're looking for a helping hand or not even knowing where you should start... I would be more than honoured to help!