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6 Useful Tips to Follow if You Want to Improve Your Running Performance

Running is one of the most accessible and rewarding forms of exercise, but even the most seasoned runners can hit a plateau. Whether chasing a new personal record or aiming to make your daily runs feel more effortless, finding ways to improve your performance is key. The good news is that small adjustments to your routine can significantly improve speed, endurance, and overall efficiency. Here are six practical tips to help you become a better runner.



Focus on Proper Form

Good running form is the foundation for improving your performance. Running with correct posture reduces the risk of injury, conserves energy, and enables you to run more efficiently. Start by paying attention to your head, shoulders, and hips. Keep your head up, looking forward, not down at your feet, while relaxing your shoulders to avoid unnecessary tension. Your arms should be bent at a 90-degree angle, swinging naturally with each stride.


Equally important is maintaining a proper foot strike. Aim to land with your foot directly under your body, which helps avoid overstriding and reduces impact. Whether you strike the ground with your heel, midfoot, or forefoot, ensure that your foot lands lightly and quickly lifts off again. Developing proper form takes time, but it’s essential to becoming a more efficient and faster runner.


Work with a Personal Trainer

Partnering with a personal trainer can be a game-changer in improving your running performance. Having personal running training can allow you to receive a customized plan designed to meet your specific goals and address areas where you need improvement. A personal trainer can analyze your form, monitor your progress, and offer real-time feedback to ensure you're on the right track.



In addition to personalized coaching, working with a trainer provides motivation and accountability, helping you stay consistent with your training. Whether you want to boost your speed, build endurance, or prevent injury, having an expert guide you through the process will help you reach your running potential more effectively.


Gradually Increase Your Mileage

Consistency is vital to improving your running performance, including increasing your weekly mileage. However, sudden increases in distance can lead to injuries such as shin splints or stress fractures. The safest way to improve your mileage is by following the 10% rule: don’t increase your weekly distance by more than 10% from the previous week.


In addition to slowly increasing your mileage, incorporate recovery weeks into your training plan. This involves reducing your mileage every few weeks to allow your body to recover and adapt to the increased workload. Recovery periods are as important as the hard training days, allowing your muscles to heal and grow stronger.


Incorporate Speed Workouts

If you're looking to boost your pace, speed workouts are essential. These workouts push your body to run faster for short intervals, improving your overall speed and endurance. A popular method is interval training, where you alternate between periods of high-intensity sprints and slower recovery jogs.


Tempo runs are another effective speed workout. These runs involve running at a “comfortably hard” pace, faster than your usual steady pace but sustainable for 20 to 40 minutes. Tempo training helps you develop stamina and teaches your body to run more efficiently at faster speeds. Incorporating speed work into your routine once or twice weekly will significantly enhance your running performance.


Strength Train Regularly

Many runners underestimate the importance of strength training in their running routine. Building strength, particularly in your core, glutes, and legs, will enhance your running power and stability, helping you run faster and more efficiently. Exercises like squats, lunges, and planks are particularly beneficial for runners.


In addition to boosting power, strength training can help prevent injuries by addressing muscle imbalances. A strong core provides a solid foundation for maintaining proper form, especially when fatigue sets in during the long run. Aim to include two to three weekly strength training sessions alongside your running workouts for optimal results.


Prioritize Recovery

Recovery is often overlooked in the running but is as critical as the actual training. Your muscles need time to repair and strengthen after a workout. Skipping recovery can lead to fatigue, burnout, or even injury, which hinders performance. Make sure to incorporate rest days into your schedule and listen to your body’s signals.


In addition to rest, consider incorporating recovery tools like foam rolling, stretching, and proper hydration into your routine. Stretching after your run helps maintain flexibility and reduces muscle stiffness, while foam rolling can relieve muscle tightness. Adequate hydration and proper nutrition are vital in ensuring your body recovers efficiently.


Improving your running performance goes beyond running faster or longer; it requires a holistic approach that includes proper form, strategic training, and self-care. Small adjustments and consistent effort will gradually enhance your endurance, speed, and overall experience. Whether you're training for a race or simply want to enjoy your runs more, these strategies will help you reach your full potential.

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