Running with hunched shoulders can restrict your breathing.
Swinging your arms in a straight forward and backward motion will help propel you forward.
Remember that your knees should be moving forward, not upward.
Additionally, when your foot hits the ground, it should land below your hips.
Make sure to use both your nose and mouth when inhaling to get the maximum amount of oxygen into your body. Try to avoid shallow breathing. Focus on breathing deeply by pushing your stomach out as you inhale and contracting it as you exhale.
For example, if your right foot hit the ground 80 times, then your cadence is 160 steps per minute (spm).
Practice this three to five times a week.
Repeat this until you can run the whole minute at 168 spm. Once you are comfortable running at your new cadence, then increase it by another five percent and repeat the process over again.
Make sure to position yourself near the front of the pack as well.
Additionally, make sure to pay attention to the leaders. Only speed up your pace if the leaders speed up their pace.
Make sure you stay in the second or third lane at the 300-meter mark to avoid getting boxed in.
