I have shared a lot of running tips over the years. Everything from how to start running, injury prevention tips, running your first half marathon or marathon, to how to stay motivated and mentally strong. I thought it would be fun to take the best points of all of those posts and share them together here, the best running tips ever.
The Best Running Tips Ever
Start with a Run/Walk Program
Many new runners try to do too much too quickly, race out the door and run a few miles. Then, after that misery, plus the soreness the next day and possible injury, they decide they hate running. Instead, start with a run/walk program, gradually increasing the running intervals over time. Learn more about starting a running program.
Don’t Run Through Injury
Most big injuries start as small aches that might have been nipped in the bud if the runner had chosen to take an extra day or two off. Here are some other ways to cause injuries.
Rest Isn’t Always the Solution to a Potential Injury
While resting a small injury is a good idea, runners should realize that something caused that ache or pain in the first place. Analyze and treat that, whether it’s a muscle weakness, strength imbalance, or something else, and you’re on your way to injury-proofing yourself. Here are some solutions to some of the common muscle imbalances.
Take it Easy
Believe it or not, most of your runs should be easy. Yes, if you want to run faster or longer you will need a couple of challenging workouts during the week, but the rest of your runs should be at an easy pace.
Take the Time to Recover
As I said in this Instagram post, recovery is where the magic happens, when your muscles repair themselves stronger than before. Taking the time to recover means mid-training rest as well as post-race recovery.
Strength Train
A total body strength training program will help you run better and prevent injuries. Running can lead to imbalances, which strength training can correct. Here’s one of my favorite, effective but quick, workouts.
Pre-Hab
Pre-hab is a play on the word rehab, and basically means adding some of these small yet effective exercises before being forced to do them after an injury. These exercises will help strengthen your core, hips, and glutes, common areas of weakness in runners (and everybody). Here are some you can add right now.
Improve Your Form
Some runners are naturally blessed with good form and others, well, are not. Do what you can to improve your running form which will help you run faster and reduce injury risk. Here are some tips to help improve your running form.
Variety is the Spice of Running
I’ve heard many runners say things like “I run five miles every day.” Or “I run three miles about three times a week.” While it is great that they are running, variety can lead to better fitness levels as well as fending off that boring feeling of doing the same thing every day. Try running a little longer on one day of the week and a little faster on another.
Don’t Take Off Like a Bat Out of Hell
Racing advice. If you trained for an eight-minute pace, that (or a little slower) is what you should be running from the start. No, this is not “your day” to run a six-minute pace. No, this is not like “money in the bank.” It’s not. Believe me. Here is some other race day advice.
Eat like an Athlete
It’s no secret that runners love to eat and that we, especially long-distance runners, need a lot of calories. That doesn’t mean we should be eating all the junk though. Think of yourself as an athlete and fuel yourself accordingly.
Hydrate, Hydrate, and Rehydrate
Staying hydrated is essential for a runner. Drink before, drink during, drink after your run. For longer distance runs, or during hot weather, using an electrolyte supplement like Nuun can help you stay hydrated.
Refuel Right After Your Run
Immediately after your run, you should start the recovery process by refueling with a combination of carbs and protein. This can be a recovery drink, a smoothie, or a light breakfast, but taking in something within the first 30 minutes after you finish will help you recover better.
Run More Hills
Hills are like a combination of speed work and strength work in disguise. Well, not completely in disguise because they are hard. But, the benefits are huge. Here are a few hill workouts to get you started.
Right Shoes
Good shoes are vital for runners and finding the right pair can be elusive. Take the time to visit your local running store, talk to their shoe expert, and try out a few pairs to find the ones that fit and feel the best for you. And remember, feet change over time (hello two sizes larger!), so your shoe needs may change as well.
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Build a Solid Running Base
If your goal is to run longer distance races, like the half marathon, marathon, or beyond, it is important to build a solid running base before you even start your race training plan. Most marathon training plans, for example, start at about 22-25 miles per week and with a long run distance of 10 miles. If you’re not there yet, you need to spend more time building your base. Here are some tips to build your running base.
Take Care of That Body!
All runners benefit from body care. Stretching and/or foam rolling after your run, which will help improve your mobility. An occasional massage or Fascial Stretch Therapy. All of these help prevent injury and can improve performance.
Strides: The Secret Sauce of Running
Whether you are a beginner, just starting your running journey, or an elite, actually making a living from your running, strides can make a difference in your running. For a beginner, they are the first taste of some type of speed training. Strides help improve leg turnover and running form. And they’re so easy to do! A few times a week, either after an easy run or as part of your speed workout warmup, find a stretch of 80-100 flat meters. Run at about 90-95% effort, taking about five seconds in the beginning to reach your peak, and about five seconds at the end to slow down to a stop. Total time around 30 seconds. Recover completely before the next stride. Do about 4-6 strides. Check my Instagram post for more details.
Find a Tribe
Finding running friends will help make your running more fun. They will help hold you accountable, motivate you, and kick you in the butt when needed. Finding your local RRCA running club or checking out Moms Run This Town in your area is one way to connect with other runners.
Hire a Coach
I have to add this one, don’t I? If you’re a beginner, a coach will help you get started safely. If you want to race, a coach will create a personalized plan. Your coach will hold you accountable, keep you healthy, and help you reach your goals, no matter what they are. And it can be surprisingly affordable with the availability of online coaching. I am an RRCA and REVO2LUTION Certified Running Coach. Learn more about Coach Debbie’s coaching programs.
What running tip means the most to you? Did I miss anything?
And Now It’s Time for the Runners Roundup!
Linkup with the #RunnersRoundup with @Running_onHappy, @DeborahBrooks14, @organicrunmom, @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 Rachel , Deborah, Lisa, Smitha, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
If I could strength train more, eat better and run more hills, I know I’d really improve as a runner. I keep avoiding all three but I just need to start focusing my efforts on that. Thanks for the reminder Debbie.
All that stuff helps! We do our best, don’t we?
So many good tips, Debbie!
Your point that rest isn’t always the only solution to a potential injury is so important!
I could have prevented my Achilles tendonitis if I had applied that wisdom.
Also now, with my neuro-muscular dysfunction, I should have gone to the doctor’s earlier.
As you say, we need to dig down to the root cause.
We know so much more now than when I started. It’s so much better to do the work to prevent injuries rather than trying to fix them afterward.
Great roundup of tips! It’s really all about balancing everything. Right now I’m trying to be better about hydrating, refueling, and recovering. I know what I need to do, I just don’t always take the time to do it!
Remember when we thought that running was a simple sport? 🙂
I think you covered everything! A big mistake I made was not doing any cross-training in the first few years. At least I was walking a lot, but I should have been strength-training and doing yoga (as well as other stuff).
I think when we start we’re so excited that running is all we want to do. I actually was strength training before I started running but I was a bit obsessive. Hence the PF.
wow lots of great tid bits here! I know if I followed some more of your mobility and recovery tips I would be able to fend off injury more.Thanks for sharing!
All that stuff really helps!
Great advice as always! Strides really are the secret sauce; they yield so many benefits for just a small amount of effort.
I love strides for that reason. They are such a great way to introduce new-ish runners to running faster.
I love all of these, and I think it’s great that so many focus on rest and recovery. Sure, to be a runner, you have to just run, but there are so many other aspects that play into it.
Remember when we used to say that running was such a simple sport? Turns out not so much. 🙂
If I’d only know the “rest isn’t always the answer for an injury” when I had an IT Band injury. Live and painfully learn. 🙁
One good thing about running less these days — doesn’t bother me at all!
Ha! That certainly helps.
I think you hit them all!!
After 10 years, I still don’t follow many of them lol
Lol, I’ll bet you do at least a few though!
Awesome tips and I agree with all of them! In the last two years I’ve really upped the strength training and seen some amazing results, including less injuries and faster recoveries when I do get injured. Also it’s nice to mix up the training a little bit.
Finding a tribe is essential to me and I have met many of my closest friends from my current running group. And hiring my coach was the single best decision I ever made for my running.