Consistency is king! Nothing improves your performance faster than committing to a consistent and manageable program. As a good starting point commit to doing the bay run 3/week for at least 8 weeks. The improvements you will see will amaze you. To make it easier do it with a friend or listen to music or your favourite podcasts.
Avoid overstriding by increasing cadence. For most people when trying to walk/run faster their first instinct is to stretch their legs out further. While it makes sense, what ends up happening is we tend to overstep. This leads to increased force on our joints. A better way to speed up is to try increasing your cadence (how fast your legs are moving). At the same time keep your stride length the same. This will allow your muscles to take more of the force and avoid putting extra pressure on your joints
Add in accessory strength work. The average runners/walkers will tell you they do minimal strength work. This is a key area in which it is easy to make quick improvements. By including strength work you shortcut your road to success. You can focus on improving leg stability, mobility, and strength. Each of which will make your running/walking faster and easier.
Choose the right footwear. We are spoilt for footwear choices these days. To ease the confusion and simplify the process., as a rule, if you can’t remember how old your walking/running shoes are then you need new ones. Pick shoes you love and find comfortable as you’ll be wearing them a lot. For the best shoe advice see a professional-this will ensure you get the correct shoes for your unique feet.
Overuse injuries from running in both recreational and competitive distance running is the most common injury type. Patella pain, achielles tendinopathy and compartment tendoninopathy are the most common injuries. These pains lead to reduced enjoyment and without care time away from running. Improved mobility and stability will reduce these pain points.
You may be surprised to learn that runners have a low incidence of lower back pain. The research shows that running may be a protective factor for your low back. Most injuries to the lower back were due to poor gait posture or fatigue.
When you do experience lower back pain from running, it is generally the result of joint inflammation or muscle weakness leading to loss of posture control. This is fixed by having good functional strength and gait.