Get Ready For Your Personal Best: How To Improve Your Run Time

Run Time | picture of woman running on the road

It’s human nature to want to get better at the things you do, and running is no exception. Whether you’ve just started training for your first 5K or are have several marathons under your belt, improving your race time is a top priority for many runners. In this post, we’ll briefly discuss a few strategies to help achieve a personal best in your next race.

Improve Your Posture

Running is a total body workout. Your arms contribute to your power! Not convinced? A 2014 study found that runners who were instructed not to use their arms in three different ways: behind the back, across the chest and on the head had corresponding three, nine and thirteen percent increases in the metabolic cost of running.

What’s more, the authors of the study noted that in each of the three conditions, torso rotation increased. The danger of this is that it can lead to crossover and over-striding in the lower body, which is known to increase the potential of injuries.

Improving your posture to advance your running performance is easier said than done. At Cadence Chiropractic, Health & Sport, we provide functional assessments to ensure that the body is running worthy.

Do The Work

Running is a mental sport, and having confidence in yourself on race day cannot be underestimated. How do you build your confidence as a runner? The best way is to get to the start line on race day knowing you’ve put in the required work.

If you’re looking for a personal best at your next race, you may need to revamp your training program, especially if you lack diversity in your workout regime. Cross-training is critical for preventing injuries and substantially boosting performance.


Proper nutrition is required to have energy and prevent injuries throughout training, and it’s especially critical to fuel properly on race day. As a general rule, about 55 percent of your daily calories should come from carbohydrates, 25 percent for protein, and another 15 to 20 percent should come from saturated fats. With so much inaccurate and conflicting information about nutrition out in the world, and even within run clubs, we help separate fact from fiction when it comes to nutrition at our Runner’s Therapy Centre.

We’re passionate runners at Cadence Chiropractic and if your goal this season is to improve your race time, contact us to find out how we can help!

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