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Here are the areas I recommend you focus on:

1. Improving your cadence of SPM (steps per minute) to the range of 175- 180+. There is a correlation between cadence and running efficiency. Land quickly and quietly with your feet close to your center of gravity, minimizing your contact time with the running surface.

2. Monitoring your morning RHR (resting heart rate). Your morning RHR is the best barometer of how well rested or stressed you are. You should base the volume and intensity of your run on this data. If you have an elevated heart rate, which is 3+ beats per minute higher than your baseline average, you should adjust your workout accordingly or consider taking the day off completely. A well timed and much needed rest day is as beneficial as a high-quality workout in your overall fitness. Focus on eating well, staying hydrated, and getting sufficient rest.

3. Avoid the scale as much as possible as it’s not the best indicator of your actual health. Rather, use a soft tape measure and monitor the measurement around your waist at the level of your navel. It should be no bigger than ½ your height in inches.

4. Consume half your body weight in ounces of fluid per day (i.e., 180 lbs. divided by 2= 90 ounces per day).

5. Rotate multiple pairs of running shoes to considerably extend the life of the shoes and to avoid injury.

6. Complete a thorough pre-run dynamic movement segment, including resistance bands, before every workout.

7. Complete a thorough post-workout recovery segment at the conclusion of every workout. This is as important as the actual workout with respect to promoting your recovery from the recent workout and preparing for the next workout.

8. Take consistent walk breaks. I recommend taking a one minute walk break after every mile. I know this will be a major challenge for many runners as walking is considered failing. However, it’s the most effective approach to manage your energy levels, avoid injury, and run consistent splits.

9. Refuel and hydrate within 30 minutes of completing every workout. Your muscles are more receptive to absorbing nutrients during this narrow window.

10. 10. Practicing running with proper form throughout every run is one of the best 
ways to improve your performance. Follow this checklist:

: a. Run with your chin up

b. Shoulders be back, down, and relaxed

c. Hands should be soft (imagine holding fluttering butterflies) and close to your torso. Avoid crossing your center line as this causes your hips to rotate and placing stress on your lower extremities; especially your ITB (iliotibial band).

d. Land quickly and quietly, minimizing your contact time with the running surface.

e. Breathe in a rhythmic patter

f. Maintain a positive attitude

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