Strength Train
New research published in the European Journal of Applied Physiology examined the effects of strength training on endurance performance. Participants were coached over eight weeks to include 3 to 4 endurance-based workouts each week and 1 to 2 strength sessions. The results showed that the athletes improved strength, power, running speed and endurance. With just a couple days strength training sessions each week, you are likely to see significant improvements in your running performance.
More: 10 Running-Specific Strength Training Exercises
Hydrate Properly
Runners sweat a lot. This means that, as a runner, you'll need to take in more fluids than the Average Joe. If you're one of those harriers who often forgets to rehydrate after a run and throughout the day, consider this: A study presented last year at the American College of Sports Medicine's annual meeting showed that runners who rehydrated 75 percent of their sweat lost from running were three percent slower than when they fully replenished fluids. The longer the distance you're running, the more this can have a major impact, so be sure to carry that water bottle with you and continue to drink all day long.
More: Runners: Electrolytes and When to Replace Them
Train With Friends
Research out of Kansas State University recently showed the positive impact training partners can have on endurance performance. Monitoring speed, distance and perceived exertion, the researchers presented several different circumstances to participants during 12 exercise bike workouts. During half of the sessions, they worked out with a partner through Skype and the other half of the workouts they rode alone. Results showed that when they rode with a training partner, they went up to 200 percent longer and their perceived exhaustion didn't change from the sessions when they were riding half that distance alone. While schedules don't always allow, it's worth recruiting friends to run with you at least a couple days a week, for the sake of good company and better running.
More: 5 Running Workouts to Do With a Partner
Rotate Your Shoes
A study published in 2013 touted the benefits of having multiple pairs of running shoes in your arsenal. Researchers classified runners into two groups: those who were single-shoe wearers, who wore an average of 1.3 pairs of shoes during the 22-week study; and multiple-shoe wearers, who sported an average of 3.6 shoes throughout training. Results showed that those who rotated and switched their shoes out more often (the multiple-shoe wearers) had a 39 percent lower risk of injury.
