There’s so much running advice out there that it can feel overwhelming – and contradictory. Eat carbs – but not too many. Drink water – but not too much. Push yourself – but respect those rest days.
And sometimes it can get super-technical super quickly. Is your pronation getting in the way of your negative splits? Your illotibial band struggling with canted roads? Do you need a biohack – or maybe just a dictionary?
Thankfully, the experts from Runners World are here to help with 10 simple – no jargon allowed – tips for better running. No need for a lab coat – let’s lace up and go!
Feet first. “Kit-wise, you don’t need anything super-expensive, but trainers really do matter,” says a Runners World expert. How to find the shoes for you? “Visit a specialist running shop, get on the treadmill and get some advice. They can worry about the sciency stuff and tell you which type of shoe works for your feet and running style.” Believe us, the right trainers can be the difference between a slog and feeling like you’re flying.
Easy runs count. “Or in other words, don’t put your max effort in every day. How often do you hear someone say that?,” says Runners World. But constantly maxing out your running is a fast track to exhaustion and – even worse – injury. If you want to build up your distance running, steady-paced outings where you can talk comfortably throughout will form the basis of your training. “You only need to push yourself once a week, or put more effort in at the end of a longer run, to start seeing an improvement,” says Runners World.
Tired? Try eating more. Lots of runners try to go light on carbs, especially if they’re running to lose weight. But it’s important to fuel and hydrate properly if you want to see progress. “You don’t need to get super-technical about food,” says Runners World. “But a carb-rich snack or light meal an hour before a run and some protein afterwards will provide the energy you need and help repair and build muscle.”
Strength training helps – especially if you want to run further, faster. “Use your bodyweight for resistance training – squats, jump squats, lunges, planks, push-ups and step-ups require no equipment, but doing a weekly session will help you see a difference,” says Runners World. If you want to progress to weights and resistance bands, feel free, but there’s no need to overcomplicate things – or shell out money – at first.
Keep a record. Again, you don’t need to pay for fancy apps. Runners World can quote numerous studies which prove that tracking your good habits – i.e. running – is a powerful motivator to keep it going. “Even jotting your runs down in a notebook or your phone diary is a reminder that you’ve got this – and a prompt to keep going.”
The power of the mind. Treat yourself to some positive mantras while you’re running (“Strong and steady”, “This too shall pass” or “I can do hard things”) and practice speaking kindly to yourself in your day-to-day life – not just while running. If you’re finding things hard and the mantras aren’t cutting it, try being present in the moment and focusing on your surroundings.
Distractions aren’t cheating. Alternatively, play a little game to distract yourself on tough runs. “Girls’ names or countries, cities and towns beginning with a particular letter of the alphabet is a good one,” says Runners World. “Thought of every place you can beginning with A? Move on to B.”
Work out a schedule that fits you and your life. ‘Early runs set you up for the day!’ ‘Running in the countryside beats city running!’ ‘Finish faster than you started!’ Maybe you know that a lunchtime run suits you best, or that heading out your front door and hitting the streets is far easier – and more eco-friendly – than hopping in your car to find some green space. Runners World agrees: “Good advice isn’t good advice if it doesn’t fit your life.”
But one long(er) run a week is necessary. You’re not going to master long distances without doing some long distances. Just make sure you build up gradually. “The number one mistake that runners make is doing too much too soon,” says Runners World. “Don’t do yourself a disservice by getting injured.”
Don’t ignore niggles. Got an ache or a pain? Keep an eye on it before it gets serious. “And ask yourself ‘What’s changed in my routine? Different terrain? Upped miles too quickly?” says Runners World. If you can identify the cause, you can try to resolve it. After some rest, it’s a case of trying to avoid the same thing happening again. How? “Proper warm-ups and cool downs, good sleep and strength training should help prevent it happening again.”
Thanks to our partners at Runners World – and if you’re hungry for more top tips? There’s 20 more here.
