5 ways improve running main large

Small changes to your style can often improve your running performance. Here are five easy ways to correct common issues that could slow you down, cause fatigue or otherwise hamper your training.

1. I can’t keep up my pace
If you find you can’t maintain your running pace after the first five or ten minutes, it could be because your body hasn’t had time to warm up.

Your body needs to adapt to the sudden exertion of running – whether you run in the morning after lying in bed for eight hours, or after work when you’ve been sitting still for most of the day.

So it’s a good idea to warm up before your run by doing some stretching exercises. You may also want to start your run at a jogging pace, and increase your pace after five or ten minutes.

Watch some runners’ stretching exercises on My ASICS

2. I’m not progressing in my training
If you’re putting in all the effort and not seeing the rewards, it could be that your running programme is not working.

A good training schedule consists of different phases to structure your running and improve your performance step by step. It also allows you to work towards a challenging yet realistic goal.

This helps to keep you motivated when you are not progressing as fast as you’d like to.

Achieve your goals by starting a running plan with My ASICS

3. I feel sluggish when I run
When you run you lose a lot of fluid through sweating, and it’s easy to get dehydrated. Even a small amount of dehydration decreases your running performance and can slow your recovery too.

How much you should drink is something you need to find out for yourself. A simple clue that you need to drink more is if you have dark, concentrated urine and if you’re passing small volumes of urine.

One way to work this out is to weigh yourself before and after running. The difference in weight is the fluid you lost, so you’ll need to replace it.

Bear in mind that since your body doesn’t retain all the fluid you consume, you should drink about 1.5 times the amount of fluid you lost.

4. I often get injuries
Running injuries can be caused by many factors, and there is often not a simple solution. What you can do, however, is eliminate common causes of injury. The first question to ask yourself is, are you wearing the right type of shoes?

Wearing the wrong shoes for your pronation type, the type of training you’re doing and the surface you’re running on can all lead to injuries.

Find out more about pronation types

To get the best fit, our Running Experts at selected store can help. They’ll analyse your feet and gait and advise you on the best shoes for you.

Find an ASICS Running Expert Store near you

5. I’m too cold during my runs
Wearing the right running gear is key to a comfortable run. Being both too hot and too cold can affect your performance. So your running clothes should help keep your body in the comfort zone.

It’s okay to feel chilly during the first five to ten minutes of your run, as your body is still warming up. So don’t make a judgement too soon – the last thing you want to do is to take clothes off during your run.

If you’re heading out on a cold day, you can protect yourself from the wind and cold with a long sleeve windstopper top and tights.