Whether you are training for marathons or just tired of being the slowest in your boot camp- everyone can benefit from running faster.  Regardless of your goals, by learning these simple techniques you will get from point A to point B in LESS TIME and LESS EFFORT.  No hill repeats or grueling track workouts required.  

1.  Land on your forefoot or midfoot.  If you land on your heel, it is like putting on the brakes everytime.  Heel striking also puts alot of stress on your legs, increasing risk of injury to your knees, ankles, hips and back.

2.  Increase your cadence by picking up your foot as soon as it hits the ground.  Quicker cadence NOT Longer strides will make you faster.  Running with a long stride creates unnecessary bouncing and a vertical movement- which is highly inefficient.     To keep proper form, think pistons not pendulum.  In other words your feet should be directly beneath you moving up and down versus swinging back and forth.

3.  Count your  foot strikes.  A good goal would be 180 foot strikes per minute.  Obviously, this would be quite monotonous to do for the entire run, but doing it every mile or every 5 minutes will help you keep a good pace.

1. Strive to eat healthfully 80% of the time. We aren’t perfect, but if we try to be 80% of the time, we will really see a difference in our body. That means you have to strive for 4 meals that consist of whole grains, lean proteins, fruits and veggies, before you allow yourself a treat. Remember once you do indulge, your next four meals need to be perfect.
2. Stay active. Research shows that individuals that stay active throughout the day vs. those that engage in physical activity for just 1 hour per day and then sit around are more likely to keep the weight off and face lower risk of heart disease and diabetes. So, even if hit the gym already for the day, don’t be lazy for the rest of the day. Make sure you are still taking the stairs, getting up to walk around your desk or playing tag with your kids.
3. Speaking of kids, don’t finish your kid’s meals! I know a few bites of the unfinished pizza or handful of goldfish may seem harmless, but if you do it enough it can add an additional 200 calories per day.
4. Incorporate weight training into your workout. As we reach our thirties, our metabolism slows down. If we are not careful, this can equate to a weight gain of 1-2 lbs each year-even if you do not increase your food intake. In 5 years, you could be 10 lbs heavier! One way to offset this is to strength train. Increasing your muscle tone will increase your resting metabolism rate. The more lean muscle you have the more fat your body will burn while at rest.
5. Fuel up before and after a workout. If you want to get the most of your workouts do not skip the pre and post workout meals. Having easily digestible carbohydrate like a banana or whole wheat toast with honey before your workout will provide you with the energy you need to perform your best and get the most out of your session. Additionally, the post workout meal is equally important as it will refuel your muscles with the needed protein and glucose that you have just depleted them of. Choosing a 100-200 calorie snack that consists of 2:1 ratio of protein to carbohydrate will aid in recovery and muscle building. Some great choices are chocolate milk, whey protein smoothie, apples with almond butter, ½ turkey sandwich.