Sloppy running form is more pronounced when you're tired or slowly jogging. When you speed up, your body adjusts to sprint more efficiently. With practice, this motion will become ingrained even at slower paces. Once or twice a week after an easy run, do six 100-meter strides on a flat surface (I like to run on the grassy football field inside the track). Go at 90 percent effort, feeling fast but not all-out and relax your arms and face.
Also, use the summer months to hone your racing speed. Rather than long runs, do short 5k or 10k efforts to work on the pick up of a speedy run. It's too hot to be out for those marathon training days!
Pack healthy fats and protein in your meals each day. Your body uses protein to build new muscle fibers and mitochondria, which burns fuel during runs. Runners need quality protein with BCAAs, which support muscle recovery. Where do we get this good fuel? Eggs, chicken, pork, lean beef, fish, soy and whey. Some healthy fats help to keep your appetite satiated: avocado, nuts, nut butters and olive oil should be part of your regular diet.
Make time for your workout by getting it done in the morning. There's not much schedule interference when you do a 5am workout. But that also means heading to bed early so you can make those wake-up calls happen. There's no better treat than a beautiful sunrise to make it all worthwhile.
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