This guide provides information on different aspects that runners can focus on to improve their performance, whether their goal is achieving personal milestones or winning races. It discusses the effects of music on running, benefits of treadmill running, adding hill runs to training, how weight training can improve performance, proper stretching techniques, barefoot running, interval training, hydration, and the importance of mental preparation through visualization. The guide aims to give runners educational content to help them take charge of their health and achieve their fitness goals.

1. ULTIMATERUNNINGPERFORMANCEGUIDE
www.sportsinjuryspecialist.co.uk

2. As a sport rehabilitation specialist I
believe in producing high quality
educational content that will allow you to
take charge of your own health and help
you achieve your health and wellbeing
goals.
This guide is aimed at showing you the
different aspects that you can influence to
make the most from your running, whether
you are just looking to achieve personal
milestones or win races.
You can click on any of the subjects below to
go directly to that section, or simply work
your way through each section.
●Music’s Effect on Running
●Running on a Treadmill
●Adding Hill Runs
●Benefits of Weight Training
on Running Performance
●Stretching Dynamics
●Are there Benefits to Barefoot
Running
●Interval Training
●Hydration’s Effect on
Performance
●The Mental Game

3. ALIQUAM
WWW.EXAMPLE.COM
Music can have a powerful effect on our emotions—
and our running performance.
Brazilian researchers tested the effect of music on
runners before, during and after they ran a 5K time
trial on the track.
The researchers measured things such as pre-run
brain activity, arousal, and heart rate variability;
during-run perceived effort and time; and post-run
mood and heart rate variability.
They found that pre-run motivational music (110-
150 beats per minute) led to a decreased vagal
tone, meaning that pre-run music aroused the
runners and, according to the researchers, better
prepared them for their 5K time trials. In the
no-music condition, the average 5K time was just
under 27:20. In the pre-run condition, it was
26:45!
They also found that participants ran their first two
laps (of 12.5) faster than when they ran with no
music. After that, the differences in lap times
between the music and no-music conditions greatly
decreased.
MUSIC’SEFFECTONRUNNING

4. During the running they tested using slower music (80-
100 beats per minute), and faster music (140-160 beats
per minute).
When the runners listened to faster music during the 5K,
their average time was just over 26:00. Though the fastest
average time, 26:00, came when the runners listened to
slower music during their 5Ks.
They also tested post-run calming music (95-110 beats
per minute), and found the runners' internal systems,
including heart rate, helped them return to normal
quicker than without music.
Furthermore, the world-leading researcher on music for
performance, Dr Costas Karageorghis, who has authored
over 100 studies, has found that music can reduce your rate
of perceived effort by 12% and improve your endurance by
15%.
Music is very personal. Preferences will depend upon
your social-cultural upbringing and the type of
musical influences you had during your formative
years.

5. Therefore, by setting the treadmill to a 1% grade, you can offset the lack of wind resistance and the belt moving under you to
make treadmill running the same effort as running outdoors. Though here’s the part about his research. The results only
benefited those running an equivalent to an 8 minute mile or faster. This eliminates a large majority of runners.
However, According to Dr Casey Kerrigan, at the University of Virginia, who is known by her academic peers for her ground-
breaking peer-reviewed published research on gait (walking and running) and the effects of footwear, considers the 1% grade not a
major factor and recommends running on a treadmill with no grade and has found that the biomechanics of running on a treadmill
are essentially the same as overground running.
The main differences are that there will be a stride timing difference between treadmill and outside running. Running on a
treadmill also requires more control than running outside, which is due to the belt momentarily stopping when the foot
lands on it, pinching it between the shoe and the steel plate below the belt.
Ultimately no matter where you do it, a run is still a run. It really depends on the type of races and terrains you are looking to
compete on. The surface of a treadmill is cushier, so it doesn't impact your joints like running outside, though it cannot
simulate downhill or twisty runs that may be part of some races.
Does running on a treadmill have a
positive affect for runners?
Research by Exercise Physiologist
Andrew Jones, who tested British
Runner Paula Radcliffe during her
career, found that setting the treadmill
to a 1% grade accurately reflects the
energy costs and simulates outdoor
running.
RUNNINGONATREADMILL

6. It also allow you to develop your strength endurance, leg strength and explosive power. This can then have a carry-over into
improving your technique to run better, by enhancing knee lift, developing co-ordination and making your legs and arms
drive more effectively.
A good starting point is to do explosive hill sprints of 10-15 seconds up a steep hill (7-10% grade) at maximum effort. You then
take a 2-3 minute rest so that you’re fully recovered before starting again, aiming to complete this 10 times. These types
of hill sprints are designed to activate and improve the function of the nervous system.
Longer hill sprints are the traditional type of hill workouts many runners want to do when they feel they need to improve their
hill running skills. A good example of this type of workout is 10 x 90 second hill repeats at a harder effort than normal running
pace, with a walk or jog back down the hill for recovery. These types of hill workouts are fantastic for improving running
efficiency and increasing muscle strength.
During a race, many of the hills you encounter will be long and gradual, not steep and short. Furthermore, the pace at which you
ascend the hill will be conservative, not an all-out sprint. So here are two examples.
ADDINGHILL
RUNS
Hill training can be a great
addition to your training to help
increase your aerobic capacity and
improve your running economy,
meaning your ability to use less
oxygen to run faster.

7. Carry out repeats on a hill with an incline of about 10% and a length of roughly around 400m and 800m would be ideal.
Run at an intensity that feels slightly faster than your 5k race pace. Recover by jogging easily back to the bottom (for very
steep slopes or distances over 600m, you’ll need someone to bring you back down in a car or on a bike) and then head up
again as soon as you feel ready. Start with about four reps for your first session (more if the hill is really short) and
gradually increase the number of reps over time.
If you can’t find a 10% slope, you can use a treadmill for this workout. Running on a 10 percent incline on a treadmill can
improve the overall performance of long distance runners, according to a study completed by Derek Ferley, education and
research coordinator at Avera Sports Institution.
Finally, a more modest hill (about
2-3% incline), run aggressively for
1,000-1,600m, trying to stay as
close as possible to 10k race pace,
then recover by jogging back to
your starting point. Start with just
two reps, building up to four as
your fitness increase. If a hill like
this is unavailable, go for a
treadmill workout consisting of
three-minute work intervals at 10k
pace on a 3% incline, with three-
minute jog recoveries. In this case,
start with four reps and build.
Start by adding one intense workout
a week, and after an adjustment
period of several weeks, add a
second intense workout to your
week if necessary.

8. Runners often neglect strength training, but it can have a big influence in making you a stronger, faster and more injury-proof
runner. It’s often claimed (since distance running is endurance oriented) that the use of high reps should be incorporated into
a runner’s weight training program. Research at the Institute of Sports Medicine in Copenhagen, showed that performing
repetitions in the 12-20 range does not increase muscular endurance any more than the 6-8 repetition range.
Though if you are new to strength training, then starting with a muscular endurance program with higher reps, will be
beneficial to increase strength and flexibility and help create good technique.
A meta-analysis study, published in the Journal of Strength and Conditioning Research, involving researchers from Spain and
Greece, found that after 8-12 week doing 2-3 strength training workouts a week, using two to four different exercises plus
plyometric jumps (up to 200) and short sprints, could help runners maintain the same pace while using 3-4% less oxygen.
Benefits of weight training on running performance

9. Furthermore, in a study by Norwegian researchers, that looked at the effects of a maximal lower body strength training
program on elite runners, found that they improved running economy by 5% and could run at their maximal aerobic speed
by 21.3%!!
While most strength-training programs will be beneficial to a point, runners should look to tailor their programs to address
any physical imbalances they may have, such as weak calves, which often contribute to shin pain.
As a guideline, lunges and step-ups are two lower body exercises that can be very beneficial to add more strength and
power to the legs. Then adding exercises such as deadlifts, push-ups, chin-ups and Olympic lifts like clean and jerk, will
help to strengthen your core.
Research has shown that the
optimal repetition range for
strength and power gains is in
the 4-6 range. If you’re looking
for a 5 to 10% improvement in
your running, consider adding
one or two sessions per week
of heavy, explosive training.

10. STRETCHINGDYNAMICS
From tight hamstrings and hip flexors
to injuries such as plantar fasciitis,
shin splints or IT band friction
syndrome. The need for a good
stretching routine is a key element to
a successful running protocol, though
understanding when and how is what
many struggle to get right.
The primary perceived benefit of
stretching for runners is injury
prevention. Research presented in the
British Journal of Sports Medicine
concluded that there wasn’t any
evidence to suggest that a stretching
intervention was effective in
preventing lower limb injuries in
joggers.
Though here’s the thing, stretching
when done right, can help with long-
term injury prevention through the
recovery of tissue after the stretch.
The simplest and most common form of stretching is good old-fashioned static stretching. Interestingly though, research has
repeatedly shown that this type of stretching before exercise is counterproductive and results in a temporary loss of muscle
strength. Many runners, especially men, display poor posterior chain flexibility, such as hamstrings, glutes, and calves. Doing
targeted stretching of these tight muscles and tendons has proven to be an extremely effective.

11. I suggest using PNF stretching before and after running, and only stretching the tight muscles identified by testing. PNF or
Proprioceptive Neuromuscular Facilitation is believed to be the most effective stretching technique to improve flexibility.
This method requires that you place the muscle to be stretched under tension, then activate it against isometric (immovable)
resistance for 3-5 seconds followed immediately by 3-5 seconds of relaxed lengthening.
Here, you’ll quickly discover how breathing really influences your stretching. A general rule of thumb is to inhale as you activate
a muscle and exhale as you relax and stretch it.
After contracting for five seconds, it’s very important that you immediately move into the stretch position as you relax and exhale.
Each muscle you stretch with this method should be exposed to between 3-5 stretch cycles.

12. Harvard professor Daniel Lieberman is an Evolutionary Biologist and one of the world’s leading experts in barefoot running.
His research has shown the following;
● It can help strengthen the muscles, tendons and ligaments of the foot and allow you to develop a more natural running gait.
● By removing the heel lift in most shoes, it will help stretch and strengthen the Achilles tendon and calf muscle which may
reduce injuries, such as calf strains or Achilles Tendinitis.
● Barefoot running teaches you to land on the forefoot rather than the heel. The heel strike during running was developed due
to the excessive padding of running shoes, but research shows this isn't the most effective natural running stride. The most
efficient runners land on the mid-foot and keep their strides smooth and fluid. Landing on the forefoot also allows your
arches to act as natural shock absorbers.
● It can help improve balance and proprioception. Going barefoot or wearing barefoot footwear activates the smaller
muscles in the feet, ankles, legs, and hips that are responsible for better balance and coordination.
Because most runners are not used to going barefoot, it will be a shock to the feet and the muscles of the foot, ankle and legs will
initially feel overworked. In some people, this could lead to injuries, so if you choose to go barefoot – or don the funky toe shoes -
start slow and be careful.
ARETHEREBENEFITSTOBAREFOOTRUNNING

13. INTERVALTRAINING
In order to run a faster 5k or 10k, you need to prepare your body's physiology to run at a higher intensity than it might be used
to. Interval training is an effective way of running at your target race pace and slightly faster, then using specific work
as the recoveries between repetitions to enable you to maintain a consistent pace.
Here are some suggestions for some specific 5k and 10k workouts. You can adjust them according to your current fitness level and
training history.
5k
● 6 x 800m with 90 seconds - 2 minutes jog recovery
● 12 x 400m with 60 seconds jog recovery
● 5 x 1km with 90 seconds - 2 minutes jog recovery
● 2-3 sets of 800m, 600m, 200m with 90 seconds recovery
10k
● 8 x 1km at current 10k pace with 2 minutes jog recovery.
● 8 x 1km at goal 10k pace with 90 seconds jog recovery.
● 6 x 1 mile at goal 10k pace with 90 seconds jog recovery.
● 5 x 2k at goal 10k pace with 90 seconds jog recovery.

14. HYDRATION’SEFFECTONPERFORMANCE
Whether you run short distances or you regularly run half marathons and longer. Being sufficiently hydrated is of paramount
importance. Without proper hydration levels, your performance can be impaired, especially when running for over an hour.
The complicated part is knowing when and how much to take in. The answer, unsurprisingly, isn't as straightforward as
many runners would prefer.
Not only does the recommended fluid intake vary from one individual to another, but temperature and climate also play a
role. It’s about you finding your own hydration strategy that works for you.
So, here are some guideline based on research.
All researchers do agree on one thing:
you need to start a run or race hydrated.
By drinking 500ml of fluid two hours
before a run – try water, a sports drink or
diluted fruit juice – and another 150ml of
fluid just before you run, you'll have
enough time for your body to clear what
you don't need before you set off.
If you've been running for less than an
hour, plain water is a good choice, but, if
you’re planning on running for longer
than an hour, drinks containing
carbohydrate (sugar), such as honey or
fruit juice and sodium, such as
Himalayan or Celtic salt, may speed
your recovery.

15. Researchers at Loughborough University found that when runners drank a drink (Containing 5.5g carbohydrate per 100ml),
they improved their running time by 3.9 minutes over 42km compared with drinking water.
Drinks containing carbohydrate also increase water absorption into your bloodstream, according to research at the
University of Iowa, and that counts when you're sweating heavily.
While sodium in drinks does not have a direct effect on performance, it does help increase your thirst sensation, with the result
that you want to drink. Research recommend drinking anything from 300ml to 600ml of fluids per hour when you're running.
Ultra-distance runner, Professor Tim Noakes, author of The Lore of Running and leading researcher at the University of Cape
Town considers replacing fluid after a run is just as important. He says for every kilogram of bodyweight you lose, you need to
drink one-and-a-half litres of fluid. Try to drink around 500ml in the first 30 minutes after your run and keep drinking every five
to 10 minutes until you have reached your target.
Ultimately, you need to find your personal hydration routine, so try different approaches until you establish the strategy
that works for you.

16. The mental side of running is sometimes more crucial than the physical. Though is often no considered by runners as part of
their training regime. A very effective way of teaching the body how to do something is to do it first in your mind, through the
process of visualization. Through the memory of the experience, the body learns how to physically output what it has experienced
in the memory.
Some of the world’s top athletes, from professional golfers to gold medal winning athletes, practice mental imagery and
visualization in their training. Tiger Woods is a big believer in the power of visualization and is reported to have spent up to
four or more hours per day visualizing his strategy on the golf course.
After winning the 400 metre gold medal at her home Olympics in Sydney, runner Cathy Freeman simply sat on the track and
looked around her, catching her breath! The presenter was curious, thinking that she would be more emotional having achieved
her dream. Freeman paused for a second before replying “I think because I had already experienced it (winning the gold medal) in
my mind so many times, it was familiar to me.” Freeman had held the image in her mind for so long, she knew exactly what she
had to do to win the race and did just that.
THEMENTALGAME

17. This is the principle that is very common amongst world-class athletes, and is something anyone can use to achieve anything.
Furthermore, researchers from the University of Windsor found that motivational general-mastery imagery emerged as the
strongest individual predictor for all dimensions of mental toughness in their studies.
Aim to get into a habit of taking a few minutes before and even during a run, to practice some visualization. It’s like any skill,
with repetition you will hone your skills and thus be able to get more out of it each time you do it.
Here’s a simple process to follow
Step 1: Be specific and detailed
In order to properly visualize the way your run or race day will play out, it is important to do your homework. Focus on
building a complete mental picture of the course and terrain, and try to cover all the five senses.
Step 2: Don’t just visualize the positive – expect the unexpected
There is great value in visualizing positive and negative scenarios. Let’s face it, no matter how well you’ve prepared, some runs and
races are going to hurt at some point. So imagine yourself working through those bad moments during the race.
Step 3: Boost your self-confidence
Another advantage of visualization in training is the opportunity to boost your confidence. It’s been well documented that
high confidence correlates to an increased level of performance. By visualizing yourself succeeding, you can subconsciously
improve your belief in yourself and your abilities.
Use focal points along the route to trigger your mind to use positive self-talk to keep you motivated, to persevere through any
rough patches during a run or race.
Hopefully this and the other techniques and tools in this E-Book can be beneficial in helping you get through your running plateaus
and achieve your goals. If you have injuries or are looking to improve performance, check out my 6-week program at
https://sportsinjuryspecialist.co.uk