If you’re looking to put in more miles and avoid early fatigue, consider working this simple strength routine into your schedule.

While more running means better form and fitness (see “The Running Gait Debate” below), strength training can promote greater running efficiency. If you’re looking to put in more miles and avoid early fatigue, consider working this simple strength routine into your schedule two to three times per week.

Bodyweight Squats
Donkey Kicks
Russian Twists

Heel Raises

The Running Gait Debate

Since the barefoot running boom began, there has been much deliberation over gait and running form. From stride length to foot strike, runners, coaches, doctors and researchers have tried to offer solutions for faster running and fewer injuries. Late last year, research published in the journal Medicine & Science in Sports & Exercise offered a simple conclusion: Your body will develop its most efficient running form on its own over time as you run.

The study involved a group of new runners starting a 10-week half-marathon training program, which commenced with a series of tests evaluating fitness, biomechanics and running economy among other things. While most of the training was done independently, the runners met with a coach once a week for general guidance. When they were brought back into the lab two and a half months later, they showed improvements in speed, endurance and economy. No surprises there.
Interestingly, the researchers suggested that running economy—the efficiency with which they used oxygen at a certain pace—improved because the runners were subconsciously making adjustments to their form to reduce the effort required to run. For instance, most of the participants started to flex their ankles and drive their knees more as they pushed off with each stride, thereby improving cadence.

Alan Kipping-Ruane, founder and CEO of TriGuy Multisport Coaching in New York City, has seen this firsthand with the athletes he coaches. “When you look at the big picture, such as year to year, you do see form improve with fitness,” he says.

The runners in the study also became more surefooted with each foot strike, but none altered his or her actual strike style. This is in line with other recent research published in the same journal, which detected no mechanical advantages to rearfoot versus forefoot striking. Put simply, the most economical form for one athlete may not be the same for another. The single factor that seems to consistently improve running mechanics and economy across the board, however, is increased fitness.

“Overall breathing pattern while running changes as well—becoming more efficient—and they also develop better posture as they start to get a greater feel for their body,” says Kipping-Ruane.

To be sure, this doesn’t mean that one should simply put his or her body on autopilot and ignore glaring form issues on the run. However, the research does suggest that many athletes will simply intuit necessary adjustments over the miles. When all is said and done, one aspect of the gait debate that everyone can agree on is that progressive training may be the only real silver bullet when it comes to improving fitness and, in turn, form.

RELATED: The Running Gait Debate