35 Ways To Become a Better Runner

I found this list very motivating and inspiring. In light of today's run (Fair Oaks Sun Run 5 miler), I was guided in the right direction and wanted a dose of running vitamins, so this is what I came up with.

35 Ways to Become a Better Runner
by ANDY JOHNS on AUGUST 2, 2009

For anyone looking to becoming a better runner, consider this the Holy Grail of “how to become a better runner” lists. The below compilation includes expert advice, first hand knowledge from casual and competitive runners, and suggestions from the average Jane and Joe you might run into at the local 5k. Let the listing begin….

Steps you can take to becoming a better runner

1. Take the time to learn about the sport. Read books like this one, watch instructional videos, and take advice straight from the pro’s by reading any material they release to the public.

2. Practice. Just like anything else in life you can only get better if you work at it.

3. Get plenty of sleep. For most people that means getting at least 6-7 hours of sleep a night (personally I would aim closer to 8 hours). You have to recharge yourself each night to recover quicker and have more energy when you train.

4. Eat a balanced diet and focus on bringing in high quality calories. Processed sugars and fats won’t cut it if you’re aiming for a full tank of energy on race day. Eat foods high in complex carbohydrates, lean proteins, and get a natural mix of multivitamins and minerals through fruits and vegetables.

5. Rest when you have an injury. Trying to run through an injury will only put you on the sideline for longer. The best runners know when to push but they also know when to take it easy.

6. Train with other people. Putting yourself in a team atmosphere can give you added motivation, experience through firsthand interaction with other runners, and a fun/social element to your running as well. Training solo makes it very hard to stay dedicated and improve without the assistance of others.

7. Do periodic hill work to build strength and greater cardiovascular endurance. If you watch any college or professional track team train you’ll see them mix in hill runs/sprints at least one day a week.

8. Sign up for races and choose training locations that make you excited to run. 90% of my training is spent running through rolling mountain hills in one of my favorite parks because I love running in nature and not in urban sprawl. My first marathon was also in Florence, Italy. Knowing that I had that in my future, it was easy to get up early on Saturday mornings and get a long weekly run in.

9. Mix in plenty of mental training. Many runners drop out of races despite having the physical capacity to keep on going. It’s often the mind that gives in before the body does. Identify your personal mental barriers and then train through them.

10. Volunteer at races or with non-profit running organizations such as Aids Project Los Angeles, Team in Training, and so on. In this case I think “being a better runner” can be loosely defined as more than simply running longer or faster. Giving back to the community of runners is one of the best ways to becoming a better runner.

11. Introduce cross training into your fitness scheduling. Swimming is a great way to build more cardiovascular endurance and lots of core strength.

12. Building on top of #11, having a strong core is crucial to becoming a better runner. Have you ever seen Kara Goucher?!

13. Have the right running shoes. There is no right or wrong when it comes to shoes. The rule of thumb should be whatever works for you. As was pointed out in this article about barefoot running, the concept of a running shoe can vary widely from person to person. Bottom line though is that your feet are the most important part of a runner’s body and need to be treated with care.

14. Dare to do something great. Distance running is a tremendous challenge. There will be a time when you try to run further than you’ve ever run before, and you’ll fail. But as long as you dare to keep trying you’ll eventually succeed. Endurance running takes more than just the right training plan and gear. It takes a lot of guts, dedication and the will to do something you’ve never done before.

15. Uses races as supplemental training. Race conditions are often the best conditions for you to push yourself because of the competitive atmosphere. Consider races a crucial part of your training schedule.

16. Calibrate your diet by paying attention to what works for you. Some people race well with a belly full of gummy bears. Others shy away from anything sweet. Test out different sources of nutrition both before you go on a run and during the run itself.

17. Find one running style that works for you and stick with it. There are several running “styles” available such as Pose Running and Chi Running. Test them out and see which one is a natural fit for you.

18. Keep your training consistent. Developing good form and feeling comfortable on a run comes from repeat practice. Running 10 miles once every 2 weeks won’t cut it. A more optimal approach would be running 3-4 miles 2-3 times per week and repeating.

19. Maintain flexbility. A proper stretching routine after a run is essential. Be sure to work out tight/sore muscles after every run.

20. Mix in interval training. Fartlek is the most common form of interval training but there are several adaptations of it. Interval training helps you push past speed and distance barriers by mixing in short periods of high tempo running to essentially shock your system into becoming more comfortable while sustaining higher speeds.

21. Include rest days in your training. Overtraining is one of the more common running mistakes. Take time off when your body tells you to rest. You’ll come back stronger and improve your distance or speed if you do.

22. Learn to love your own company. If you’re a distance runner you probably hear this comment all the time from others who don’t run: “doesn’t it get boring?! It sounds boring to me.” It doesn’t have to be boring if you can find ways of enjoying the solitude you have while running. I spend a lot of my deep thinking about life, my career, and other important things during long runs.

23. Schedule your running during an ideal time. Some like planning a run immediately after work because their motivation comes from being able to leave work. Others run early in the morning so that it doesn’t interfere with their work or their family life. Avoid running when it introduces friction into your everyday life.

24. Commit yourself to a race that’s in the future. Most runners find it very hard to stick to a training schedule when there is no clear endpoint. Sign up for a race that is a few months out. You’ll be amazed at how well this works in keeping you on schedule with your training. It’s a healthy does of accountability.

25. In tandem with #24, you should then tell other people about the race you signed up for. This adds an element of peer pressure that’s hard to back out of. I ran my first marathon injured because of how much personal accountability I felt for completing the race. Everyone important in my life knew I was training for it. So I sucked it up and finished the race with a bum hip. I ABSOLUTELY DO NOT recommend running injured (I was dumb for doing it) but I do recommend telling others about your upcoming race plans.

26. Do 30-45 minutes of plyometrics at least one day per week. You can see a good list of plyometric drills and guides here. For those of you unfamiliar with plyometrics, it’s a type of exercise designed to produce fast, powerful movements and improve the functioning of your nervous system with the intention of improving athletic performance. Try it. You’ll notice gains in your athleticism quickly.

27. Lift weights. Strength training will have the same effect as plyometrics by making you a stronger, more explosive athlete. Having adequate muscle support around joints (such as the knee) is also important for injury prevention since strong muscles mitigate the stress that can be placed on joints while running.

28. Maintain adequate hydration. Your body will shut down from dehydration much faster than it will from starvation. Keep the fluids coming.

29. Shed excess weight. Running is a lesson in physics. Acceleration, mass, inertia, momentum….. technical details aside, it’s common sense that it takes less energy to move less weight and it takes more energy to move more weight. Running is an efficiency sport. Drop extra weight and you’ll certainly become a better runner.

30. Do speed work at a local track. Focusing occasionally on speed helps your body adapt to higher tempo running, helps you improve running biomechanics, and gives you a nice break from long, slow runs.

31. Practice running downhill. Downhill running will activate muscle groups that are used less often when running on flat surfaces. Activating those muscles will help built better overall muscle strength and endurance in your legs and hips.

32. Try running with resistance such as in chest high water. It’s a great way to achieve an intense cardiovascular response, minimize stress on joints, and focus on building great form as well as a bit of strength. Check out a video of water running to see what I mean.

33. Don’t talk yourself out of it. Many people are afraid of failing. In order to prevent failing most people talk themselves out of even trying. Take those voices in your head that tell you “I can’t” and get rid of them. Having a hard time getting pumped up before a run or a race? Then watch videos like this one.

34. Mix up the surfaces you run on. Part of becoming a better runner is dealing with diversity. That includes more than changes in the weather and climate but also the surfaces you run on. Try running on sand dunes, wood chip trails, rolling paved roads, and any other surface that forces you to adapt.

35. Define what “being a better runner” means to you. For some that means speed. For others that could mean distance. The only way you can get “better” is to understand what it is you are trying to accomplish.