By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach

Whether you’ve hit a running slump or just want to get faster or run farther, these 20 tips to become a better runner will help you out. Even though I am a running coach, I still have times I struggle with hitting plateaus or feeling unmotivated. These running tips are the best ways I’ve found — through trial and error and coaching many runners — to improve your running. Follow these tips to boost your endurance and become a better runner and athlete.

Tips to Become a Better Runner

1. Follow a Training Program

A well-planned running schedule will help you stay motivated and accountable in your training. Following a training plan created by a running coach will also ensure you have challenging workouts that improve your fitness level and enough rest and easy run days to recover well.

A training plan will help you become a better runner. If you just run with no plan, it’s easy to get stuck in a rut and stay in your comfort zone. A well-designed training plan will help push you to improve as a runner without overdoing it and risking injury.

Related Post: Couch to 5K Free Training Plan

2. Create a new running playlist.

Browse new tunes for inspo and create a new playlist for a bump in your motivation. There’s nothing worse than getting stuck running the same route to the same soundtrack everyday. Pick some upbeat songs that get you pumped up and add them to your running playlist.

3. Find new running routes.

It’s easy to get stuck in a run when running, especially if you run from the same point in your neighborhood every day. Try a change of location to add inspiration to your running routine. Whether you bike or drive to a new park to run or mix together a new route in your neighborhood, a change of scenery will help boost your running motivation.

4. Do speed training.

Add speed workouts to your running program. Do a speed workout a minimum of once a week to help improve your running pace and muscle strength. Hit up your local track for some interval training or measure out your distance on the roads for intervals. To ease into speed training, try a short speed workout such as Tabata running or fartleks.

In addition to intervals, another option for speed training is tempo runs. For tempo runs, go at a “comfortably hard pace,” about the same as your 10K race pace. Start with 2 miles for your tempo run and gradually increase your distance if you're training for longer races such as a 10K, half marathon, or marathon.

5. Focus on form.

Improving your running form will help prevent running injuries and make you a faster runner. To improve your form, take a video of yourself running on a track or plain surface so you can easily see your foot strike and arm movements. This will help you do a gait analysis of your form.

You want to check for efficiency and have as little wasted sideways motions as possible when you run. Your arms and legs should not swing sideways. We often clench up our upper body when we are tired while running. When you feel fatigue while running, focus on keeping your shoulders back and posture erect, with arms lowered but pumping up and down as needed.

6. Vary your intensity.

Follow the easy-hard training principle to keep your body adapting to new running challenges. When adding intensity to your running program, make sure you follow higher intensity days such as speed workouts or long runs with rest or easy days. This progressive overload principle will help you become a stronger runner while minimizing your risk of running injuries.

7. Check your shoes.

The right shoes make all the difference for runners. Make sure you have the best running shoes for your gait and running style (for instance, if you run on trails versus cement, or if you have low arches or tend to overpronate, you will want shoes to help.) Go to your local running store to get fitted for the best running shoes for you.

8. Change your shoes.

Once again, since running shoes are our most important equipment, it’s important to treat them well and rotate or change them regularly. Generally, running shoes last about 400 miles, but this can change some depending on where you run, the shoe materials, and weather. Some shoes last 300 miles and some will last 500 miles.

You can track your shoe miles using a running app or go by feel. When you start to feel lingering soreness after your runs and your shoes feel flat, this means it's time to change your shoes. Changing your running shoes is crucial to preventing injuries as worn and poorly fitted shoes are one of the leading causes of injuries.

9. Set goals.

Running goals will help you track your progress and determine when you need to tweak your training to make improvement. Make short-term goals as well as a long-term goal that will keep you motivated. Be realistic in your goals and celebrate when you achieve your milestones.

Your goal may be to run your next race at a faster pace or to get your best time on race day. Process goals are also helpful because you have more control over the process of pursuing your goals than the outcomes. A process goal may be to increase your weekly mileage by running 2 miles farther each week than the week before or to do weight training twice per week.

10. Get visual.

Make your running goals and inspiration come to life with images, Pins or collages. Follow Runstreet on Pinterest for a boost of visual motivation — our running boards include running quotes, running tips, running workouts and more. You can create your own running vision boards on Pinterest and stay inspired. Or, make your own collages IRL and hang them on your walls in a prominent place to motivate yourself.

11. Keep a running journal.

Logging your workouts and how you felt each day can help you identify patterns in your training and spot problems that you can address. For instance, if you realize you are always late getting out the door in the morning, you may want to try evening runs or setting extra morning alarms. If your energy crashes during runs, you probably need to adjust your nutrition.

12. Log your runs on social.

Sharing your runs on a social network or fitness app like Strava can help you stay accountable and get support from fellow runners online. Sometimes having a post for the day from your run is all the motivation you will need to get out the door. Follow Runstreet on Instagram and tag us to get cheered on for your runs and workouts.

13. Get professional photos.

Sometimes it can be hard when it feels like there’s no recognition for your running efforts. But why not document your running with a pro? Hire a professional photographer and capture amazing running shots that you will treasure for years to come. Our Runstreet NYC photographer Marques Jackson offers incredible photo shoots in NYC. This is a win-win as you will get stunning running photography as well as be helping out a local small business.

14. Strength train.

Doing strength training will improve your running form, help prevent injuries and make you an overall better runner. To improve your strength, boost metabolism and hit higher fitness levels, add weightlifting or bodyweight strength training to your running program.

Start with bodyweight exercises like lunges, squats, planks, and push-ups. Once you master your form, you can add dumbbells and do some weightlifting exercises. Do at least 2 strength training sessions a week for the best results.

15. Train your mind.

It sounds simple but is very powerful — training your mind to use positive mantras with thoughts like I can and I will can make a huge difference in your running. I did this in college, along with visualization, and it changed my life by improving my running performances and helping me to relax and to enjoy my runs more.

16. Run with a training partner.

Whether it’s your spouse, your dog or your friend, having a training buddy can work wonders to keep you accountable and also make your runs more enjoyable. Schedule regular runs with your running partner or join a running group for a boost of motivation and some social time while you run.

If you have an athletic dog, running with your dog can also be fun. When I did a run streak with my dog, she kept me accountable by coming to sit and stare at me every morning to remind me of our run together. And who can resist puppy dog eyes?

17. Sign up for races.

Races can keep you motivated and give you a training goal, and many also support charities. Sign up for a local 5K, 10K, half marathon, or marathon, or plan a destination race for an extra boost of support. Not sure where to race? Check out our list of the Best Half Marathons, Most Unique 5Ks, and Most Scenic Marathons for inspo.

18. Cross train.

Cross training exercises give your body a break from running while boosting your overall fitness level and strengthening muscles that don't get used while running. For some low-intensity cross training workouts, try yoga, pilates, walking, and hiking. To add a little intensity, opt for swimming, cycling, spinning, or HIIT training. Do at least one cross training workout a week for a well-rounded fitness routine.

19. Rest.

Don’t overdo your training and run hard every day. It’s important to take rest days to allow your body to recover from the demands of training. Even Olympians take rest days, so don’t overlook this vital part of training.

Give yourself at least one complete rest day a week for optimal muscle recovery. If you're doing a run streak, do a short, slow run for active recovery at least once a week.

Related Post: How to Do a Run Streak

20. Give back.

Getting involved in the running community can help you stay inspired and see how important running is to all of us. Volunteer at a local race to support fellow runners in your community. Organizations like Back on My Feet offer volunteer opportunities for runners. Or you may choose to do your own mentoring or helping fellow runners for a great way to give back to the community.

Another way to give back is to do some plogging. Plogging is running and picking up trash, which helps beautify the environment while giveing you a great workout. At the end of the day, we are all humans, and being a better person also makes you a better runner.

Nutrition for Runners

Many runners I coach come to me with weight loss goals and they aren’t eating enough to run well. If you don’t eat enough, your performance will suffer and you’ll get exhausted more easily during runs. Also, the best way to lose weight is to eat nutrient-dense foods (not follow restrictive diets). Include whole grains, lean protein, and enough carbs in your eating routine so you can stay strong and recover from workouts well.

If you’re not sure what to eat, work with a dietitian or your doctor to develop a healthy eating program that works for you.

Tried any of these running tips or got questions? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

20 Ways to Become a Better Runner