What would it mean if the quality of your running were better every time you ran? By better quality we mean better form, more relaxed, less pain, less fatiguing, faster and more enjoyable. If you were in a race, the answer is clear – you’d post a better result. If you were training, you know that you get better at what you practice. If you practice high quality running, you get better at that. And the opposite is true.
Want to improve the quality of your running? Now? It’s possible, and this mini training module will show you how. Most runners approach improvement through adding mileage, varying their runs (intervals, tempo runs, etc.), or adding strength training or yoga. Unfortunately, however productive those training approaches may be, it takes a while to see results. However, you brain responds to sensory changes almost immediately. Knowing this and knowing how your brain responds to specific sensory changes allows you to make improvements immediately.
You have a level of fitness that you’ve earned, but your brain is not giving you access to all of it. It will protect you from doing what it perceives as potentially harmful or threatening. As you change sensory inputs that are under your control (not weather or ambient sounds, for instance) and that you know your brain responds well to, you reduce the need for protection and unlock performance.
The drills in this training are a very small subset of the ones available and will demonstrate that changes to sensory information can improve your performance immediately. We selected a few that are:
- Easy to do
- Likely to benefit you
- Probably aren’t in your current repertoire
There’s a catch. Everybody is different, and increased sensory information could well be helpful to one person and not helpful to another. So, in addition to drills that stimulate your senses, we will teach you how to quickly assess which ones work best for you and that you should use to improve your running. We also want you to be able to quantify your results where it counts, so we’ve provided some suggested running assessments, too. The training should take 15-20 minutes at home and 5 minutes out of your next training run.
What You'll Learn
There’s an old saying that suggests you should “begin with the end in mind”. So before you get started, here’s what we hope you’ll take away from the training when you’re done.
- You can improve your range of motion without stretching. It is controlled by your brain which responds to changes in sensory information.
- Changes to sensory input that your brain considers “threat reducing” not only improve your range of motion, but your running, too.
- Improved running may be faster, more relaxed, more enjoyable, less painful, less fatiguing and/or more efficient.
- The more mileage you accumulate in an improved state, the better your running will be over time, with or without drills. You are increasing the quality of your mileage and making it a habit.
- You can use these same drills to improve other activities like walking, swimming, cycling, lifting, etc.
Important - Please Read
- For any drills or assessments included here, NEVER MOVE INTO PAIN! Keep your speed, tension, and range of motion within a comfortable range.