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Most people do not join Industrial Athletics to run, although it is inevitable. Below, we will discuss some ways to improve your cardio through running. Try to have an open mind as we explore different techniques, distances, and effort you put forth in a running workout. The goal is to continue to improve at this sport. Running may be the missing piece in excelling further as an athlete.

Distance and Time

We like to program different distances in our workouts. The mile is typically our longest run which is ran at an easy/moderate effort in most workouts. We also run frequent 800 meter/half mile distances. The stimulus for this run can be a moderate effort that helps increase endurance. The run that is programmed most is the 400 meter. This run is typically programmed as a mod/high intensity effort that increases speed and power. The shortest runs, like the 200 meter and the 100 meter are to be ran at the highest intensity. Although these are just guidelines, every workout does have a specific stimulus. Ask one of our coaches about what effort each run should be performed at. 

Technique and Form

Let’s go through the head to toe of running form. Hold your head steady as you run and keep your gaze looking forward. The shoulders should be back and relaxed. The arms should be at a 90 degree angle and moving back and forth with each stride. The hands should be loose like you’re holding two smelly running socks. The torso should be tall, tight and steady, not swaying side to side. The hips should be steady and opening up to move the legs forward and backward. The feet are striking the ground quickly and kicking back immediately. Your stride should be long but not too far where the toes pass the torso.

How Important is Breathing

A lot of athletes may be under the impression that the running power only comes from the legs but the upper body form is also crucial. Your upper body affects your breathing. This controls the pace and tempo of the run. It is important to control your breath while running. Paying attention to your breathing to sync with your strides can help control your pace. These tips can help you maintain a steady effort to improve running performance. 

Gear and Shoes

When running, you always want to dress for the weather. You should dress as if it were about 10 degrees warmer than it is. Your body will create heat as you run and can easily overheat. Be sure to check the humidity and any weather advisories that might be in effect. The greatest investment that you can make for a better run is in the shoes. You will want to have shoes that are comfortable on your feet and are meant to run in. There are countless running shoes out there. Be specific and make sure to ask an expert and read the reviews on the shoe. This will help prevent injuries that you will certainly want to avoid. 

Putting It All Together

Next time you are going into a running WOD, try to use some of the techniques above. If you are looking for ways to improve your running outside of the gym, talk to a coach. There are several running workouts you can try such as hill runs, treadmill sprints, or longer endurance runs. Don’t hesitate to ask us about the workout stimulus and let us know what you try by tagging us @industrialathletics on your social media.