12 Steps To Improve Your Running

If you're a beginner or intermediate runner, you might have wondered how you can boost your running performance. Running, at its core, might seem like a simple activity, but it's a multifaceted endeavor that requires a careful balance of physical and mental preparation. So, whether you're training for your first 5K or aiming for a new half-marathon personal record, here's a comprehensive guide to help you run better, faster, and more comfortably.

Consistent Training

The journey of a thousand miles begins with a single step, as the old saying goes. As a runner, consistency should be your mantra. Consistency doesn't mean you need to hit the pavement every day; rather, it involves sticking to a regular schedule that matches your fitness level and goals. Regular, consistent running creates muscular and cardiovascular adaptations that make running easier and more efficient over time.

Incremental Increases

Improving your running performance isn't about sudden leaps and bounds; it's about steady, gradual progress. A common approach to safely increasing your training volume is the "10% rule," which suggests not increasing your weekly mileage by more than 10% each week. I see this as an arbitrary amount as it would take too long to build up mileage. For example, if you start off by running a 5k three times a week, by increasing distance by only 10% each week it would take nearly 3 months to double this distance which is painfully slow progress. I personally wouldn’t recommend an increase of more than 20% week on week. This controlled approach reduces the risk of overuse injuries and promotes sustainable improvement.

Speed Work

The simple truth is this: to run faster, you need to... well, run faster. Including speed work in your routine, like interval training or tempo runs, can enhance both your speed and stamina. Speed work involves running at a higher intensity for short periods, followed by recovery intervals. These workouts challenge your cardiovascular system and fast-twitch muscle fibers, teaching your body to run faster over time.

Cross-Training

Cross-training involves incorporating other forms of exercise into your training routine. Activities such as cycling, swimming, strength training, and yoga can build overall body strength and flexibility. This, in turn, supports your running performance by making your body more resilient and reducing the risk of injury.

Recovery

Contrary to what some might think, improvement doesn't happen while you're pushing your limits on a run; it happens when you're resting. After a challenging workout, your body needs time to repair tissue damage, strengthen the heart and other muscles, and replenish glycogen stores. Within 30 minutes you should start the recovery process by refueling. This should consist of protein to help repair muscles and carbohydrates to top up glycogen stores. You should also prioritise quality sleep and scheduled rest days. Ignoring recovery can lead to fatigue, injuries, and decreased performance.

Nutrition

What you fuel your body with directly impacts your running performance. Your diet should be rich in complex carbohydrates (your body's primary energy source during high-intensity exercise), lean proteins (to aid recovery and muscle repair), and healthy fats (for energy and optimal health). Hydration is also crucial, especially during and after runs, to replace fluids lost through sweat.

Running Form

A runner with efficient form not only looks fluid but also wastes less energy and reduces the risk of injury. Key elements of good running form include maintaining an upright posture, ensuring your foot lands beneath your center of gravity, and keeping your arms at a comfortable angle. It might be beneficial to have a running coach analyze your form or consider filming yourself to identify areas of improvement.

Equipment

A carpenter wouldn't use a broken hammer, and similarly, a runner shouldn't skimp on quality gear. A good pair of running shoes that suits your running style and the terrain you're running on can make a world of difference in both comfort and injury prevention. Additionally, appropriate and comfortable running apparel that matches the weather conditions can enhance your running experience.

Mental Strength

Physical training is only one part of the equation. Mental resilience can often be the deciding factor in pushing through a challenging run or achieving a new personal best. Techniques such as setting mini-goals during a run, practicing positive self-talk, or using visualization can all enhance your mental game.

Long Runs

Regardless of whether you're training for a specific race distance, incorporating a long run into your weekly routine can dramatically improve your endurance. These runs should be done at a slow and comfortable pace and increase your body's efficiency in fuel utilization and overall stamina.

Goals

Having clear and achievable goals can provide motivation and a sense of purpose to your training. Whether it's running a certain distance, achieving a specific time, or simply committing to a regular running schedule, knowing what you're aiming for can help guide your progress.

Listen to Your Body

Perhaps the most important piece of advice is to listen to your body. If you feel pain or excessive fatigue, these could be signs you're overdoing it and need to back off to prevent injuries. Remember, running is a long-term pursuit, and the goal is sustainable progress.

Remember, everyone's running journey is unique. What works well for others may not work as well for you. Experiment, discover what suits you best, and most importantly, enjoy your running journey! Becoming a better runner is a marathon, not a sprint, and with patience and consistency, you're sure to see improvement over time.