Best Running Tips: Improve Your Technique and Endurance

Written by Type A Training

October 30, 2024

Running is a fantastic sport that offers numerous benefits. It doesn’t require much more than a good pair of shoes and some motivation.

Whether you’re just starting or you’ve been running for years, there are useful tips and tricks to make your runs more enjoyable and effective.

For beginners, having a plan and joining a club can help you stay committed.

For experienced runners, focusing on performance through varied routines and proper running techniques will push your limits.

No matter your level, the right gear and mindfulness about your overall approach to running can enhance both your enjoyment and success.

Key Takeaways

  • Plan your runs and commit to them.
  • Use varied routines to improve performance.
  • Invest in proper running gear.

Getting Ready

When starting to run, setting clear goals can help guide your efforts.

If you’re running casually, begin by planning how many times a week you’ll lace up.

For those preparing for a specific event, choosing a training program early on is essential.

This proactive approach ensures you stay motivated and on track with your running journey.

1. Make a Plan Every Time

Creating a running plan is crucial if you aim to complete a race or improve your marathon time.

First, you need to choose between a ready-made plan or a personalized one from a running coach.

Generic plans are widely available and usually free. They focus on specific distances and target times, which can be a great start for many runners.

It helps if these plans are crafted by experts so you can tweak them to fit your pace and weekly schedule.

For beginners, the Couch to 5K program is a great way to start.

Many free versions are available and are designed to gradually increase your running ability over several weeks.

The NHS offers a popular nine-week program with app support to guide you through each step.

If you’re finding Couch to 5K too challenging, consider trying the None to Run program. It allows you to start running at a gentler pace, easing you into the sport more slowly.

The key is to stay flexible and make adjustments based on your progress and daily life.

With the right training plan in place, you’ll stay motivated and focused, ensuring you achieve your running goals without burning out.

2. Work with a Running Coach

Before starting your running program, it’s a good idea to get a professional evaluation.

This helps you identify any small issues or technique problems that could lead to bigger troubles, especially if you have faced injuries before.

If you’re planning to take up running seriously, it is crucial to spot and fix any bad habits early.

This makes training more effective and enjoyable.

Scheduling an appointment with a physiotherapist or sports massage expert can be beneficial.

They can point out weaknesses, stiffness, or imbalances.

An expert assessment of your running style can reveal any weaknesses or quirks that might lead to pain or injury in the future.

3. Find a Nearby Running Club

Exploring New York City is often best done on foot, and joining a running club lets you do just that while staying fit.

Whether you’re new to running or an experienced marathoner, you’ll find a group that matches your pace and meets your schedule. Here’s how you can dive into NYC’s running community.

The Right Group for You

New York City hosts hundreds of running clubs, each unique in its own way.

Some cater to casual runners looking for social fun, while others offer intense training for competitive races.

The key is to find a club that meshes with your goals and fitness level.

Consider groups like the Dyckman Run Club, which organizes runs in the Washington Heights area and offers both free and premium membership options.

The premium membership includes a chat group, special workouts, speed sessions, and private events. It’s a great fit if you love structure and community.

Joining Fleet Feet NYC Runs

Fleet Feet NYC is a fantastic entry point for beginners and seasoned runners alike.

They have locations in the Bronx, Brooklyn, the East Side, and several other neighborhoods. Each store hosts group runs that are open to everyone.

For instance, you can join at Columbus Circle on Wednesday evenings or the East Side on select Tuesdays. These events may coincide with special themes or gear-testing opportunities, making runs even more engaging.

Fleet Feet also provides a supportive running environment with features like free lockers for your belongings during runs.

If you cannot attend group events but want to stay connected, consider joining their Strava group for virtual support and route sharing.

Embrace Training Programs

For those prepping for races, structured training programs can be quite beneficial.

Fleet Feet NYC offers specific training for half marathons and 5Ks, especially during the winter and spring seasons.

These programs come with a daily training plan, in-person sessions, and support from pace group leaders.

You’ll also enjoy perks like food, drink, and discounts on workout gear.

Being part of a program not only keeps you accountable but also connects you with like-minded runners.

Engage with Established Clubs

If community and tradition are what you seek, clubs like New York Flyers and North Brooklyn Runners might catch your interest.

As one of the oldest clubs, the New York Flyers conduct regular meet-ups in Central Park and Prospect Park. They welcome members and non-members to join their long runs and various events. While membership comes with benefits, even non-members can participate in many activities.

North Brooklyn Runners is renowned for its diverse array of over 20 weekly runs, covering everything from easy routes to challenging tempo workouts. The club is free to join, allowing you to explore different sessions without any financial commitment.

Explore More Options

Beyond the well-known clubs, NYC is home to an array of other groups that cater to various preferences.

Streets 101 offers both free community runs and a membership option that includes training plans and discounts on gear.

If you’re interested in more social runs, check out the Central Park Running Club, a part of the NY Road Runners, which holds free workouts twice a week.

Running Gear

When picking out running shoes, it’s crucial to find a pair that suits your feet.

You don’t have to spend a fortune, but invest some time in figuring out what fits best. Consulting with experts from a specialty store can be beneficial.

4. Gait Analysis: A Valuable Tool

Gait analysis can offer important insights for runners. Many specialty running shops, including Runners Need, provide this service for free.

During the process, you run on a treadmill while being filmed.

This footage helps identify aspects like foot placement, stride, and overall running pattern.

The main goal is to help you select the most fitting running shoe, but always prioritize comfort.

If a shoe feels good during a test run, it’s likely a suitable choice.

While gait analysis provides useful data, it should complement, not replace, your personal comfort preferences.

5. Select the Best Type of Running Shoe

Choosing the right running shoe depends largely on where you plan to run.

If you prefer off-road paths, trail-running shoes are ideal. Their deeply studded soles offer better grip on uneven trails but can be uncomfortable on pavement due to pressure points.

For city runners, road shoes are more suited, offering comfort on smooth surfaces.

Road running shoes typically come in two types: neutral and stability.

Neutral shoes cater to runners with normal pronation, while stability shoes are designed for those who overpronate.

Overpronation is when your foot rolls inward excessively upon impact. If you’re uncertain about your foot’s motion, it’s beneficial to have your gait assessed for a proper shoe fit.

7. Replace Worn-Out Running Shoes

Running shoes endure a lot of stress from different surfaces and weather conditions. This means you’ll need to get new ones regularly.

When to replace your shoes: Usually, after running 500-600 miles (800-960 km).

Factors like your weight, how you run, and where you run can change this timing.

Avoid using shoes that show clear signs of wear, as doing so reduces the protection they offer.

Worn shoes can increase your risk of injury, so it’s important not to delay getting a new pair.

Keeping your feet supported and cushioned helps in maintaining a safe and effective running routine.

8. Invest in High-Quality Socks (a Wise Choice)

When choosing running shoes, always wear the same socks you plan to use during your runs.

The thickness of your socks can greatly affect how your shoes fit, especially as your feet swell from heat.

Running-specific socks are important because they offer extra cushioning on the ball of the foot, toes, and heel.

This padding helps reduce impact and shields areas prone to blisters.

Additionally, these socks often have tighter sections around the arch, providing better fit and support.

By choosing the right socks, you enhance comfort and protect your feet during runs, making it a smart investment.

9. Complete Your Running Outfit

Once you have selected the right running shoes and socks, it’s time to consider the rest of your gear.

The basics include T-shirts and shorts that are lightweight and breathable. Look for materials that wick sweat to keep you comfortable.

For cold or rainy weather, a windproof and waterproof running jacket is essential.

Base layers can add extra warmth, and running tights help maintain body heat during colder months.

Choose your gear based on the climate and conditions in which you’ll be running to ensure you’re prepared for any situation you might encounter on your runs.

Performance

To boost your running performance, focus on a mix of factors like your running economy and biomechanics.

Pay attention to reducing vertical oscillation, which can make your stride smoother.

Increasing your cardiovascular endurance is also crucial.

Consider building a training plan that targets these aspects to enhance your skills.

11. Change Your Running Routine

To keep improving your running skills, it’s important to vary your routine. Running too fast all the time can lead to burnout or injury.

On the other hand, sticking to slow jogs won’t help you get faster or build endurance. A balanced training plan includes mostly easy-paced runs.

Add a fast-paced session like intervals or hill sprints each week. Also, include a tempo run, where you run at a challenging but sustainable pace.

Finally, consider a long run to build stamina, helping you get better without overdoing it.

12. Strategies to Improve Running Speed

Incorporating speed intervals into your training can greatly enhance your running skills. Interval training is a technique that includes switching between quick sprints and slower jogging or walking, which not only boosts your speed but also keeps your workouts interesting.

The key is to adjust the length and speed of intervals based on your goals.

Try a session with intervals lasting no more than 90 seconds, maintaining a strong intensity at about 85% of your maximum effort. For recovery, rest periods should be three to four times the length of the run segment.

This approach helps maintain the quality of each sprint.

Begin with a set of ten repetitions, each lasting around 40 seconds. If you notice a decrease in your speed, it’s time to end the session. Quality contributes more to speed improvement than quantity.

You may feel a lactic acid build-up during these exercises, but this is beneficial. Developing a tolerance for lactic acid can lead to faster running.

Always make sure to warm-up thoroughly before starting these workouts to prevent injury and improve performance.

13. Improve Your Technique

Working on your running technique can enhance your performance and reduce injuries.

Start with your posture. Stand tall, keeping your hips high, and lean forward slightly from your toes. Imagine a straight line extending through your ears, shoulders, and hips.

Maintain a stable upper body by minimizing side-to-side movement.

Relax your hands to avoid tension, and focus on swinging your arms back from the shoulder joint rather than across your body.

This helps propel you forward and ensures efficient energy use.

Check your running cadence. This refers to how many steps you take per minute. You can track this with most running watches.

Aim to increase your cadence, which means taking shorter, faster steps. This reduces the time your feet spend on the ground, which helps avoid over-striding—when your foot lands too far in front of your body. Over-striding is inefficient and can lead to injuries.

Incorporate hip extension into your routine by pushing off the ground powerfully with each step. This enhances your stride and utilizes your glute muscles effectively.

14. Drills Are Key

Incorporating running drills into your routine can significantly enhance your performance.

First, using them as part of your pre-race warm-up will get your muscles ready and help you reach your target speed quickly. Think of it as priming your engine before a fast drive.

Beyond immediate benefits, consistent drills improve your running style over time.

Add them to your weekly schedule following a relaxed run, or opt for them as a separate short session. You’ll need a space of around 10-20 meters and about 15 minutes to complete.

These exercises, especially those suggested by Nick Anderson of RunningWithUs, are beneficial for long-lasting improvement in your technique.

Set aside time to try various drills and notice how they positively impact your overall running efficiency and speed.

15. Why Running Hills is Essential

Hill workouts are an effective way to enhance your speed and strength without overcomplicating your training routine.

Uphill sessions are particularly beneficial for building your glutes and increasing your heart rate. They also help your body handle lactic acid better, which is important for boosting speed.

To do this, find a steep hill and run up as fast as you can for about 30 to 45 seconds. Then, walk back down and repeat this process six to ten times.

Hill Training Tips:

Running downhill can also be very productive. Kenyan runners often use this method to increase their foot turnover.

To try this, look for a hill with a gentle slope. Start at the top, stand tall, and lean with the hill as you run down.

Emphasize quick heel lifts and take short, fast steps to keep your foot contact with the ground gentle and swift.

Like uphill sessions, do six to ten 30-second repeats, jogging back up in between runs.

16. Running Strides

Running strides are a key component in training, especially if you’re aiming for better form and quicker turnover.

After completing an easy-paced run, find a straight and flat path between 80 and 100 meters long.

Your goal is to run swiftly and smoothly along this path. Aim to use about 85% to 90% of your maximum effort, but stay as focused and relaxed as possible.

You should repeat this six to eight times, and in between each stride, slowly jog or walk back to your start point.

Including a stride session once or twice every two weeks can significantly improve your running performance.

17. Recognize Your Limitations

You don’t need to push yourself to the edge in every workout.

While interval training and long runs are essential parts of your routine, doing too much can cause both physical and mental exhaustion.

Incorporate comfortable, steady runs and make time for recovery runs.

This way, you allow your body and mind to recover properly, ensuring long-term progress.

Listen to your body and adjust your efforts accordingly.

18. Discover a Local Running Loop

Finding a local running loop is valuable for those who enjoy running as a way to clear their mind and train effectively.

Look for paths that are traffic-free with few people around. This will allow you to focus on your pace without distractions.

Choose routes that are mostly flat and with smooth surfaces to make your run more enjoyable.

Such a loop is ideal for both relaxed runs and intense workouts, like interval training. It helps you keep a steady pace without worrying about crossing roads or navigating sharp turns.

In addition, you can concentrate on your performance and push yourself to achieve your training goals.

Using helpful tools like Routespinner and Runkeeper can assist in finding great routes near you.

19. Watch Your Distance

Increasing your mileage is a reliable way to boost your running skills.

To do this safely, build your endurance by carefully adding to the distance you run each week.

Supporting your increased mileage with strength training, recovery activities, and a balanced diet is crucial.

Including low-impact cardio exercises like cycling or using an elliptical machine can help build endurance without putting extra stress on your joints.

Aim for a thoughtful approach to avoid injuries, ensuring that your body is ready to handle more advanced training.

Nutrition And Supplementation

For runners, the right combination of carbohydrates and fats is essential for energy.

You burn more carbs during moderate to fast speeds or long distances. Easy-paced runs primarily use fat as fuel.

Ensuring you get enough nutrients is key to supporting your training.

Eating at optimal times, especially before big races, can help you perform better.

In preparation for a marathon, you’ll want to focus on “carb-loading” to prevent fatigue during the race.

A hydration pack might also be helpful to maintain fluid balance while running.

For those focused on weight loss, timing your meals can make a significant difference.

21. Nutrition Aligned with Your Specific Running Routine

To get the most out of your running, it’s vital to match your diet with your training plan. Your workouts will vary in length and intensity, so your nutrition should change accordingly.

Customizing your meals helps ensure you have the right fuel for each run.

On days with shorter and easier runs, you can reduce your carbohydrate intake.

However, on days when you’re tackling long or intense sessions, like a two-hour run or interval training, it’s important to increase your carb consumption. This helps provide the energy necessary to sustain your performance.

Think about your weekly plan: ease back on carbs during light training days and load up when the workout demands more energy.

By doing this, you’ll avoid the pitfalls of both under-fueling and over-fueling, keeping your performance consistent and effective.

22. Always Refuel Quickly

After running, eating right away is important for your body. This is even more crucial if you’ve done a fasted run.

Carbohydrates help restore your energy levels, while protein supports muscle recovery. You should choose foods that are rich in these nutrients.

A meal after a run can make a big difference in how well you recover. Eating promptly will help improve your performance and keep you ready for your next run.

23. Optimize Your Running With the Right Carbs

Eating the right type of carbohydrates can boost your performance during long runs.

Consume easy-to-digest carbs like smoothies, banana on toast, or porridge with honey within one or two hours before you start running. These options provide quick energy for your muscles.

Additionally, ensure your glycogen stores are full by eating enough carbohydrates in the 24 hours leading up to your run.

This preparation is vital for longer and more intense sessions, helping your body maintain consistent performance.

Proper carb intake is an effective strategy for those aiming to improve their endurance.

24. Running While Hungry

Running when you’re hungry, especially in a fasted state, can be effective for enhancing your body’s use of fat for energy.

It’s advised to avoid eating two hours before you begin or try running before having breakfast.

This practice can help in becoming a more efficient runner and might aid in weight loss efforts.

Gradually adopt this habit if you’re new to running to prevent any potential impact on your immune system.

Start with slower, moderate runs of up to 90 minutes and gradually increase your training to ensure your body adjusts comfortably.

25. Caffeine Can Boost Your Running Performance

When fine-tuning your dietary habits, consider adding a few effective supplements to your routine.

Caffeine stands out as a beneficial supplement for runners.

Its main advantage is delaying fatigue, allowing you to continue running at a high intensity.

Additionally, caffeine makes physical tasks feel less challenging. This means that engaging in demanding activities doesn’t seem as tough as it usually would, helping you maintain peak performance for longer.

Caffeine can be found in many forms.

You have the option to try running gels or sports drinks with caffeine, or simply enjoy your regular morning coffee.

Whichever source you choose, it is important to experiment with these before any significant event or race.

Caffeine can sometimes have a less-than-ideal side effect—it might send you rushing for a bathroom break.

To avoid this, give your chosen caffeine source a test run in your training sessions. This way, you can focus on reaching your personal best without any unexpected stops.

26. Enjoy Your Vegetables

When training for a marathon, it’s crucial to maintain good health by eating plenty of vegetables.

Aim for five servings of fruits and veggies each day.

Choose colorful options like vibrant peppers, deep greens, and bright carrots to get a range of nutrients.

This variety supports your immune system, helping you avoid illnesses that can disrupt your training.

Eating a broad mix of vegetables provides essential vitamins and minerals, ensuring that your body stays strong and ready for your workouts.

Cross-Training

Implementing cross-training into your routine helps enhance your fitness by incorporating diverse cardio workouts.

This approach can bolster your running performance while keeping your fitness journey varied and engaging.

27. Explore Gentle Cardio Options

Running can put a lot of stress on your joints, making it hard to push your limits.

To keep improving your fitness without the risk of injury, try including other cardio workouts in your routine.

Consider activities like cycling, swimming, or using an elliptical. These exercises boost your fitness while being gentle on your body.

Building Strength for Runners

Incorporating strength exercises into your routine can greatly enhance your running skills.

By focusing on building muscle support, you not only boost your performance but also reduce the risk of injuries.

Aim to include targeted workouts that strengthen your core and supporting muscles.

28. Build Strength with Weights and Plyometrics

To boost your running performance, focus on strength by combining weight training with plyometric exercises.

This approach is more beneficial than sticking to workouts that mimic running motions, like extended bodyweight sets.

A progressive weight training plan or dynamic plyometric exercises can help you get stronger, ultimately enhancing your overall running ability.

29. Perform Strength Moves Before and After Your Runs

Instead of committing to long strength workouts a few times a week, you can try a simpler approach.

Consider adding one or two strength exercises before and after your runs.

This strategy allows you to integrate strength training seamlessly into your routine.

Here’s how it works:

  • Before Runs: Focus on dynamic moves that can warm up your muscles.
  • After Runs: Opt for exercises that enhance recovery and strength.

By doing this regularly, you create multiple brief sessions throughout the week which offer the same benefits as traditional longer workouts. The cumulative effect can be just as beneficial.

30. Avoid Strength Training on Rest Days

When you have a rest day planned, it’s crucial to let your body recover.

If your schedule involves running two or three times a week, adding strength exercises on non-running days can fit well.

For example, you might run on Monday and Thursday, and focus on strengthening exercises on Tuesday.

On the other hand, if your routine includes running six times a week, using the seventh day for strength work might not be ideal.

Protect your rest days. Without the necessary recovery, your muscles won’t have enough time to repair. This can lead to fatigue or injuries.

Overworking your body might seem like it’s doing more, but it could actually slow down your progress and impact your overall performance.

31. Always Cool Down

Cooling down after running is crucial. This period helps transition your body from active exercise to a resting state.

Spend 10 to 15 minutes jogging softly. Make sure to gradually slow down every couple of minutes.

This approach aids in muscle relaxation, removes waste, and eases soreness. It also helps your heart rate return to normal levels, ensuring a smoother recovery process.

Don’t skip this important step.

32. Consider Getting a Massage Gun

Massage guns are becoming a popular tool for easing muscle soreness and improving recovery.

These devices work by providing a percussive type of massage that enhances blood flow. You can use them on sore muscles in a similar way to using a foam roller.

Best Overall Choice

The Hypervolt 2 Pro stands out for its power and quiet operation.

With five speed settings, it fits comfortably in the hand and is perfect for those who will use it frequently. The noise level is low, making it comfortable to use at home without disturbing others.

Best Affordable Option

If you want something cost-effective, the Turonic GM5 may suit your needs.

It shares many features with high-end models like the Hypervolt but comes at a lower price.

Although it lacks a rubber grip and is made from plastic, its battery life is impressive, and it operates quietly.

Most Versatile Design

The Theragun Elite is known for its triangle-shaped grip, allowing different angles for a more comprehensive massage experience.

It’s especially useful for reaching the back. Though it is a bit louder, its versatility makes it a strong option for varied muscle groups.

Best for Targeted Massage

Massage guns often come with interchangeable heads.

These attachments help target specific muscles or provide a variety of pressure point sensations. This feature is beneficial if you have particular areas that need focused attention.

Top Portable Choice

For those on the go, a portable massage gun like the Hypervolt Go 2 is ideal.

Lightweight and compact, it fits comfortably in a bag and delivers effective treatment, making it perfect for travel.

Cost-Effective Portable Model

If you need a portable option that’s gentle on your pocket, consider models that focus on affordability while still providing the basic benefits of a massage gun.

These options are typically lighter and offer a good balance of features for occasional use.

33. Enhance Speed with Extra Sleep

Boosting your running speed can happen while you’re tucked in bed.

Sleep is vital as it allows your body and mind to adjust to the challenges of training.

Missing out on sleep, whether from a single poor night or several in a row, can decrease your performance. Lack of sleep may lead to what’s known as “sleep debt,” hampering how well you run.

Aim to get at least seven hours of sleep each night, aiming for eight or nine hours if possible.

Prioritizing sleep helps improve both your physical and mental endurance, allowing you to perform at your best.

34. Easy Runs Should Be Relaxed

Easy days, like your slow recovery runs, are just as crucial to your training as speed or tempo sessions.

These slower runs allow your body to recover while still maintaining your fitness.

To ensure you stay at the right pace, consider using a heart rate monitor.

This tool can help you run at a suitable effort level if you find it challenging to gauge your pace by feel alone.

Running with others is another excellent way to keep your easy runs relaxed.

According to Thomas Dreissigacker, a coach at On Athletics Club Europe, training in a group makes it more manageable to run at an easy pace.

When you run with others, you’re more likely to engage in conversation, which naturally keeps the pace slower and ensures everyone benefits from the relaxed effort.

35. Emphasizing the Importance of Rest Days

Balancing your running routine with proper rest days is crucial.

As you get more into running, it might feel strange to take a day off. Yet, giving your body at least one full day of rest each week is key to helping your muscles recover and adapt to your workouts.

Ignoring this need can lead to burnout or even injuries.

On these rest days, it’s best to avoid all forms of exercise. That means no running, and ideally, no stretching or mobility exercises either.

These activities can be planned for days when you are also running, so your rest days remain fully dedicated to recuperation.

Avoid scheduling any strength training on these days as well.

If you find you need some activity, limit it to gentle foam rolling or light cross-training, like a leisurely bike ride or a calm swim.

Image of a person relaxing

38. Increase Your Training Gradually

When looking to improve your running, it’s important not to rush.

Jumping too quickly into more intense or longer sessions can lead to injuries.

To avoid this, follow a structured training plan that steadily increases your workload.

Aim for one to three challenging sessions per week, like hill sprints or interval runs.

An effective method is to calculate your average running distance from the last four weeks.

Use this number to shape your upcoming week’s training.

Increase your total distance by a manageable 3-5 kilometers.

Avoid leaping ahead with jumps of 10-15 kilometers, as this can be risky.

Steady progress is key to staying healthy and enhancing performance.

39. Pay Attention to Your Body and Increase Training Gradually

Keep an eye on any discomfort or unusual feelings. If any ongoing pain occurs, take a break and reach out to a doctor or specialist.

Listening early helps avoid serious injuries later. Always prioritize safety over pushing too hard.

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