If you’re like most people, whether you’re a beginner, intermediate, or an advanced runner, you probably want to improve your running. Of course, that can mean different things to different people. While a beginner may just want to run a mile without walking, to another runner, “improve your running” may mean to run faster, longer, with better form, or even to enjoy it more.
That is a convoluted way of saying that not all of these tips may apply to all runners. So read it through, take what you like, and use it. And maybe share with another runner.
Do you want to improve your running? Run faster, longer, stronger? Here are tips that will help! #running #runningtipsClick To TweetImprove Your Running with these Easy Tips
First, a note on the word “Easy.” When I say easy it may make you think that it’s easy to achieve what I’m talking about running better, faster, longer, etc. Sorry, running isn’t always easy, and sometimes it can be hard when you want to improve your running. Basically, these tips are easy to understand and implement. The actual training will be a little harder.
If you’re a beginner start with a Walk/Run program.
Seriously, it’s the best way to build up your running capacity.
Get fitted for the shoes that are the best for you.
Forget about trends. Head to your LRS (local running store) and get fitted.
Build an endurance base before you start training for longer races.
Your body will thank you if you gradually add more mileage to your program before you begin the actual race training.
Hill training is speedwork in disguise.
Frank Shorter said it first and he was right.
Tempo runs are key to running a faster marathon or half marathon.
Tempo runs (or lactate threshold runs) help you go faster for a longer period of time. So…
If you want to run faster you need to run faster.
That just means you need to add some speed training to your program, not that you should run faster all the time.
Add speed training to your program once or twice a week.
There you go. More than that equals diminishing returns, potential over-training, and possible injury.
Aside from your speed training, most of your running should be done at an easy pace.
’nuff said.
Rest time is an important part of your training plan.
Actually, it may be the most important part of your training plan. Recovery time is when you get stronger.
Periodize your training for the best results.
You should not be training hard all the time.
Taking an extra day off is not a crime.
Honestly, if you’re extra tired, sore, or just need a break, taking an extra day off may be the best thing you can do.
Pay attention to the small injuries.
Before they become big ones.
Treat yourself like an athlete.
You deserve the best training and recovery because you are an athlete.
Food is fuel.
For the best results, your body needs the best fuel.
Hydrate before, during, and after your runs.
Staying hydrated is one of the most important things you can do for your health and your running.
Don’t try anything new on race day.
Your training has been a dress rehearsal for race day.
Visualize success.
Whatever your running goals are, visualize what it will take and how it feels to get there.
Cross-train occasionally.
Running is awesome, but it is a repetitive movement that can cause muscle imbalance. Complement it with another form of fitness, like biking or swimming.
Strength train regularly.
A regular strength training program will also help keep your body in balance.
Find your running tribe.
Joining a running group or club is fun and helpful.
Hire a coach.
A professional coach already knows all of these things and will make sure that they are part of your running program.
You don’t have to race to be a good runner.
While many runners love to race, just as many love not racing. Running can be moving meditation for some, straight out exercise for others, and therapy for still others.
You don’t have to be fast to call yourself a runner.
Ask the Penguin. If you run you’re a runner.
Run with a buddy.
Motivation, accountability, and fun, all in one running package!
Find a training plan. And follow it.
Whether you hire a coach, create your own, or find one in a book or on the internet, find a plan and stick to it.
Don’t run two hard workouts in a row.
Hard = Interval training, tempo runs, hill training, long runs. Take an easy or rest day in between.
Create a race day plan.
Plan your nutrition, hydration, mile by mile pace. It doesn’t always work out as planned, but you have a better chance with a plan in place.
Taper leading up to the race.
Reduce your mileage and intensity leading up to your race. Longer race = longer taper.
Dress for success.
In addition to the right shoes, wearing running-specific clothing, compression socks, and other performance wear can improve your running.
Take care of your body.
Stretching, foam rolling and resting will help your recovery, which will improve your running.
Spring for a massage or assisted stretch.
Massage and fascial stretch therapy can work out sore muscles and increase blood flow.
Work on your mobility
Spend time with your foam roller, massage gun, and mobility training.
Find a purpose.
Need a little motivation and inspiration? Many runners love to support a charity or cause and either raise money or awareness.
Try a relay.
Joining a relay team for an event like Ragnar is challenging and fun.
Remember that some days are harder than others.
Yes, it’s true. As much as we love running, sometimes we have bad runs.
Fortunately, there are more good runs.
And then there are those days that everything just feels and works right! Savor them!
It’s your run.
Your run is yours to enjoy. To improve or not. To race or not. Enjoy it, embrace it. You are a runner.
I hope that you may have found a gem or two among all these tips. If so, I hope you’ll share with other runners.
When you think about improving your run what do you mean? Do you have more tips?
And Now It’s Time for the Runners’ Roundup!
Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Lisa @ Mile by Mile
These are all great tips! I think its also important for runners to know that everyone is different, so just because a certain workout, training strategy, etc. worked for one person doesn’t mean it will work the same way for someone else. Its important to learn your own strengths and weaknesses!
Debbie Woodruff
Exactly. It’s important to learn your own needs and what works best for your own body.
Wendy
I think you covered all the bases, lol! Actually, there’s so much good advice here and after all these years, I think I follow most of it. The best thing about running is we are always evolving and always learning. Just when you think you’ve figured it out, something happens to make you rethink what you’re doing! Keeps it interesting…
Debbie Woodruff
Lol, and aging may have something to do with that too.
Deborah Brooks
starting with run walk intervals is a fantastic way for new runners (or injured runners) to build insurance. It has worked for me many times. Tempo runs really helped me improve my paces this spring
Debbie Woodruff
I love tempo runs (and I know I need to start doing them soon!). They are hard to do but you feel so good when you’re done!
Jenny
Well, this is a comprehensive guide! I always end up going down several rabbit holes when I read your posts. You really have a wealth of information here!
Debbie Woodruff
I love sharing all the links!
Jenn
I absolutely agree with all of these. And these are also things that experienced runners can refer to after injury or extended hiatuses. 🙂
Debbie Woodruff
Definitely. As I make my return after my injury I know I need to pay attention to my own advice!
Chocolaterunsjudy
I think you’ve really covered most everything!
I especially love the “Treat yourself like an athlete”. I hear a lot of people saying that my livelihood doesn’t depend on running, so I don’t need to take it so seriously. And there’s truth in that!
I also know for myself that things go better (not necessarily faster) when I actually train. 🙂