How to Improve Your Running: Tips for Better Performance

Published on November 9 by Matt

Whether you're a beginner or a seasoned runner, there’s always room for improvement. With the right strategies, you can enhance your endurance, speed, running form, and overall performance. Here are several practical tips to help you become a better runner, no matter your goals.

1. Focus on Consistency

One of the best ways to improve your running is to make it a regular part of your routine. Running consistently will build your endurance, strengthen your muscles, and improve cardiovascular health.

• Create a schedule: Aim for 3-4 runs a week, gradually increasing distance and intensity.
• Avoid long breaks: Taking extended breaks between runs can lead to loss of fitness. Stick to a regular routine, even if it’s just shorter, easy-paced runs.

2. Gradually Increase Mileage

To improve endurance and avoid injury, gradually increase your weekly mileage by about 10% each week. This allows your body to adapt and build strength over time without overloading your muscles.

• Long runs: Incorporate a weekly long run at a comfortable pace. This helps build stamina.
• Easy runs: Run at a relaxed pace to build aerobic capacity and let your body recover.

3. Work on Running Form

Efficient running form can improve speed, reduce fatigue, and prevent injury. Focus on the following aspects:

• Posture: Keep your back straight and your shoulders relaxed. Avoid slouching.
• Arm movement: Keep your arms bent at 90 degrees and swing them naturally. Your arms should move forward and backward, not side to side.
• Foot strike: Aim for a midfoot strike to reduce impact stress. Avoid landing heavily on your heels or toes.
• Cadence: Increase your stride frequency by aiming for around 170-180 steps per minute. This reduces the risk of overstriding and helps with efficiency.

4. Incorporate Speed Work

To improve running speed, incorporate interval training or fartlek runs into your routine. These workouts increase your cardiovascular fitness and build speed.

• Interval training: Alternate between sprinting and easy jogging. For example, sprint for 30 seconds, then jog for 1-2 minutes. Repeat for 20-30 minutes.
• Fartlek training: Mix periods of fast running with slower recovery intervals. For example, run hard for 2 minutes, then recover for 3 minutes, and repeat.

5. Cross-Train for Strength

Running is great for endurance, but cross-training helps build overall strength and prevents burnout. Incorporate activities that strengthen muscles you may not use as much when running:

• Strength training: Focus on lower body and core exercises, such as squats, lunges, planks, and leg presses. This improves your stability and helps prevent injury.
• Cycling or swimming: These low-impact exercises improve cardiovascular fitness while giving your legs a break from pounding the pavement.

6. Prioritize Recovery

Recovery is just as important as training when it comes to improving your running. Your body needs time to rebuild and repair muscles after each run.

• Rest days: Take at least one or two rest days each week to allow your body to recover.
• Sleep: Aim for 7-9 hours of sleep per night to promote muscle recovery and prevent fatigue.
• Stretching and foam rolling: Stretching after your runs, along with using a foam roller, helps improve flexibility, reduce tightness, and prevent injury.

7. Fuel Your Body Properly

What you eat plays a huge role in your running performance. Proper nutrition provides the energy and nutrients your body needs to perform at its best.

• Carbohydrates: Your body uses carbohydrates as its primary fuel source during runs. Include whole grains, fruits, and vegetables in your diet.
• Protein: Protein helps repair and rebuild muscle tissue after runs. Include lean meats, eggs, beans, and dairy in your meals.
• Hydration: Stay hydrated before, during, and after your run. Dehydration can impair performance and increase the risk of injury.

8. Listen to Your Body

Pay attention to how your body feels during and after each run. If you’re feeling pain or discomfort, take a break and rest. Overtraining can lead to injury and burnout.

• Pain vs. discomfort: Mild discomfort is normal during running, but sharp pain is a signal that something’s wrong. If you feel pain, stop and assess the situation.
• Injury prevention: If you experience recurring aches or pains, consider seeing a physical therapist or sports doctor for advice on addressing the issue.

9. Set Realistic Goals

Setting specific, measurable goals helps you stay motivated and track your progress. Start with small, achievable goals and gradually raise the bar as you improve.

• Examples of running goals:
  • Run your first 5K or half marathon
  • Beat your previous race time
  • Increase your weekly mileage by a certain amount
• Track your progress using a running app or a journal.

10. Stay Positive and Enjoy the Journey

Running improvement takes time, and progress might not always be linear. Celebrate small victories and focus on the joy of running, not just the end result. The more you enjoy the process, the more motivated you’ll be to continue improving.

Improving your running involves a combination of consistency, proper form, speed work, strength training, recovery, and good nutrition. By incorporating these strategies into your routine and being patient with your progress, you’ll see significant improvements in your endurance, speed, and overall performance. Most importantly, stay positive and enjoy the journey as you become a stronger, more efficient runner!