Novice in the race? | Improve your pace in 8 simple ways

Running is a natural activity that is unfamiliar to most people. The best way to improve is to take advantage of what you do and do it with the race is the key to master the basics.
Everyone runs slightly differently, so you need to find your stride and natural way of moving quickly on the ground. Observe the others and follow the tips below to try to become a better runner.

1. Optimize your pace

Cadence, a term more familiar to cyclists, is the number of steps (or pedal strokes) you make per minute. The optimal pace for an average long-distance runner is about 180 steps per minute. Optimizing your pace will help you improve your speed, but also your economy, ie your ability to move forward with less effort.
Naturally, you'd go crazy if you counted every step you took during a race and then divide it by the minutes you ran, but it's easy to keep in mind and check for 15 to 30 seconds and then to do the necessary calculation. Often, new riders have a lower pace than the best that goes with a longer stride. It's an easy solution once you focus on it for a moment until you get in the habit of adopting the right pace.

2. Stride length

The goal is to take the step as far as you can but to stay comfortable and in an optimal setting of 180 steps per minute. You do not want to tire too fast and overwork is a typical cause of injury. Start small, find your stride, be comfortable. 
Concentrate on consistency, lifting your knees and bringing your foot to the ground so that it will land around the middle of the foot with the hip, knee, ankle and toes all aligned. Do not worry too much at the beginning with pronation, supination, just 
find your rhythm and keep your eyes on how other faster or more experienced runners trample.

3. Start small

If you start from scratch, no matter how slow, how long or how many hours you run. At least you are there and you are making progress. If you have to start with 30 seconds of running, 30 seconds of walking, it's perfect! You will soon find that you run more and walk less. Improving anything from physics, especially a repetitive movement like running requires patience, but the initial progression curve is strong.

4. Set goals and targets

The race requires dedication and small improvements over time. The general rule is that to become good at a sport or do more than just maintain your level, especially when fitness is a key factor, you should run at least 3 days a week. This would be a starting point in order to add more days where your body becomes able to handle stress. 
The good news is that the benefits in the short, medium and long term; physically, mentally and socially are very rewarding and are worth the hard work.

5. Do not miss!

Set a schedule and stick to it. Like anything new, do it for 30-40 consecutive days and it will be part of your daily routine. Although not the most appealing, the best time to run is in the morning, before emails, family or anything else gets in the way. You will also feel better about yourself for the rest of the day.

6. Join a club

In France, integrating a track or field club can easily be scary, but there are more and more sections for beginners, organizing outdoor outings suitable for everyone. You will find that the racing clubs are friendly, accessible, welcoming to new riders and will meet a wide range of expectations.

7. Run a race

Nothing motivates you to get out of bed before sunrise better than the thought of a race to come in which you are engaged, and that you have promised to do well. The races are very fun, crowds of people are ready to run one morning at the end of the week. Be careful, however, it can quickly become an addiction.

8. Recover well between each session

Rest, hydration and nutrition are just as important as the race you'll be doing. Want to recover as quickly and completely as possible after a race? To do this, make sure to eat or drink something within 15 to 30 minutes of running that has a 2: 1 or 3: 1 carbohydrate / protein ratio. Our Recovery XS is just one of the many options that we have specially designed to optimize your recovery.