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

If you want to learn how to become a better runner, I’m sharing my top tips as a running coach. Whether you’re a beginner or a seasoned marathon runner, one of the great things about running is there is always room to improve. The best way to motivate yourself is to focus on your own personal growth and performance and avoid comparing yourself to others. Before we start, consider your specific running goals - to get faster, run farther, run more regularly, be injury-free, or enjoy running more. We’ll address all these goals and more in this guide, with actionable tips that can help you improve and become a stronger, faster, healthier runner.

Set a Running Goal

Couch to 10K Training Plan (12 Weeks - Beginners Walk to Run)

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If you’re wondering how to become a better runner, the first step is to define what “better” means to you. Some common running goals include becoming stronger, running without injuries, achieving faster race times, or being able to run farther. Consider your most important running goal and write it as a concrete, S.M.A.R.T. goal.

Set a S.M.A.R.T. goal that is:

Specific
Measurable
Attainable
Realistic
Timely

Now that you have your running goal, we can focus on how you can improve and crush that goal. If you need more support with a training plan to help you meet your goal, visit our and I’ll be happy to create a personalized running and strength training program.

How to Become a Better Runner

There are a variety of ways to improve your running, and your focus will depend on your big running goal. I’m including instructions for how to become a better runner overall, with sections on running form, injury prevention, building endurance, getting faster, and improving your nutrition. Combining these techniques will help you emerge as a stronger athlete and runner.

Don’t feel like you have to tackle every aspect of running at once, though. Focus on the areas that will have the biggest impact on helping you meet your running goal. Small changes will add up to big results.

Build a Strong Running Foundation

Before delving into running specifics, it’s crucial to build a solid foundation. These are my top tips to help you practice how to become a better runner:

Running Form

Focus on your running form. Maintain good posture with your chest and shoulders relaxed, core tight, and arms driving forward for momentum. Many beginning runners I coach worry too much about their form and overthink it. Focus on staying relaxed and having good forward momentum (eliminating unnecessary sideways motions in your arms or legs).

Dress to Run

Wear good running shoes. Running shoes are your most important piece of equipment, so make sure you have some that fit well and suit your running style. If you’re unsure what shoes to get, go to your local running shoe store to get fitted and try different shoes to find the most comfortable ones. Also, get a half-size larger than your regular shoe size. Our feet expand as we run, especially over long distances, and the extra room gives your feet enough space for long runs.

Related Post: How to Find the Best Running Shoes

Dress for the weather. Wear moisture-wicking layers and check the weather forecast before your outdoor runs. A running hat, sunglasses, and sunscreen are staple accessories that help you stay shielded from the elements. Wear moisture-wicking socks to keep your feet dry and comfortable on the run and avoid blisters.

Related Post: What to Wear Running

Train smart

Build your training gradually. Follow the training principle of progressive overload and slowly add distance or intensity to your workouts. According to the National Academy of Sports Medicine, the Principle of Progression states that increases in time or intensity should be kept within 10% or less each week to allow your body to adapt to training gradually while minimizing your risk of injury. So if you run 10 miles a week, for instance, you can add 10%, or 1 mile, to your weekly mileage to do 11 miles the following week. This helps reduce your risk of running injuries while improving your fitness level.

Cross train. Cross-training includes any exercise that’s not running. Distance runners should take one day a week for cross training to give your body a break from running. Cross-training workouts help you maintain or improve your fitness level while working on muscle groups that are different from running.

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Related Post: Guide to Cross Training for Runners

Take regular rest days. I usually recommend a minimum of one rest day a week for the runners I coach. Rest days are crucial to giving your body time to recover from training. Regular rest days also help prevent common overuse injuries, like shin splints.

Strength train. Strength training is one of the best things you can do to become a stronger runner and prevent injuries. Start with bodyweight workouts with compound exercises like squats, lunges, planks, and push-ups at least twice a week. You can progress to adding dumbbells if you want to add intensity. Compound exercises target multiple muscle groups, giving you an efficient workout. For instance, squats and lunges strengthen your quads, glutes, and hamstrings. Do 10 to 12 reps of each exercise and 2 to 3 sets.

Warm up and cool down. Before intense workouts like speed training, do a warm-up. Start by running slowly and then do some dynamic stretches. After your speed workouts and race, cool down by jogging and doing static stretches. Stretching will help keep your muscles and joints moving well and prevent tightness and soreness.

Building Running Endurance

Endurance helps you run for longer without getting slowed down by fatigue. Most of your workouts should be base runs, relaxed pace runs at a conversational pace. Base runs, also called zone 2 training, will help you build your fitness and endurance.

If you’re training by heart rate, your base runs will be at 60 to 70 percent of max heart rate and burn fat for energy. If you’re running by Rate of Perceived Exertion (RPE), your base run will feel like a 4 or 5 effort level out of 10.

Related Post: How to Do a Base Run

Half-marathoners and marathoners also need to do weekly long runs to build endurance for race day. Your long runs will gradually increase in distance, helping you run farther in preparation for your race. As with base runs, you should do your long runs at a relaxed, conversational pace.

Related Post: 16 Week Marathon Training Plan

Speed Training

Speed work is crucial if you want to get faster and PR in your next race. Speed workouts train your body to run fast even when you’re fatigued. Speed training includes steady-state effort runs, such as tempo runs, and interval training, which includes bursts of speed followed by recovery periods.

Tempo Runs

If you’re wondering how to become a better runner for long distance races, tempo runs will help you get faster. These “comfortably hard” speed workouts should feel at about 70 percent of your effort level (out of 100). Tempo runs are usually between 2 and 6 miles, at a pace that feels hard but that you could sustain for up to an hour.

Your tempo or threshold run pace will be similar to your 10K race pace. If you’re training for a longer distance race, such as a marathon, your tempo pace may be slightly slower, more in line with your half-marathon pace.

Related Post: How to Do a Tempo Run and Get Faster

Interval Workouts

Interval workouts include fast segments of running followed by slow jogging and recovery periods. I love interval workouts because they help runners get faster and add variety to their training. Interval workouts can range from short speed segments to longer intervals, such as mile repeats.

Generally, if you’re training for a shorter race, such as a mile or 5K race, your intervals will be shorter, such as 400-meter intervals. Conversely, if you’re training for a half marathon or marathon, you’ll need to include longer intervals, such as 800s or mile repeats, in your program.

Fartleks

Fartlek - Swedish for “speed play” - includes short bursts of fast running throughout an otherwise regularly paced base run. Fartleks are an excellent way to start speed training. You can do a fartlek workout informally by picking objects in the distance on your run and speeding up until you pass them. Between your speed bursts, you go at your regular base run pace.

If you are just starting with fartleks, a more measured approach may make it easier to get the hang of the speed workout. I have included a sample beginners fartleks workout here:

Run 800 meters (2 laps on an outdoor track or half of a mile) at a relaxed pace to warm up. Do dynamic stretches.
Run 400 meters (one lap or .25 of a mile) at a relaxed, base run pace.
Run 100 meters (one straight side of a track or .062 of a mile) at 90% effort level.
Repeat to do 3 fast runs and 3 regular-paced runs.
Cool down by running 800 meters slowly. Stretch.

Total Run Distance: 2.19 Miles

Add at least one speed workout per week to your training schedule to become a faster runner. You can do up to three speed workouts per week, but make sure you have a rest day, cross training, or relaxed base run day following each speed workout to give your body time to recover.

Nutrition and Recovery

Eating a nutrient-rich diet is also essential when you’re working on how to become a better runner. Carbohydrates, lean protein, and healthy fats will keep your body fueled for running well. Choose whole grains like oatmeal, whole wheat bread, and brown rice for carbs.

Fruits and vegetables are also important for essential vitamins and minerals your body needs for muscle growth, repair, and recovery. Bananas are a favorite food for runners because they’re high in potassium and magnesium, minerals your body needs that get sweated out during workouts.

Hydration is also critical for runners to prevent muscle cramps and overheating. Carry a water bottle with you throughout your daily activities to stay hydrated, and bring water on your run for refueling, especially on long runs and when it’s hot outside. It’s important to replenish the electrolytes your body loses through sweat. Add an electrolyte tablet to your drink or use a sports drink for long runs.

Rest and Recovery

Rest is an integral part of training. Without rest, you risk overtraining, which will cause your performance to suffer and increase your risk of running injuries. Sleep is also a crucial part of recovery, so ensure you’re getting enough of it (at least 7 to 8 hours a night).

Practice active recovery with cross training activities like walking, yoga, or swimming to boost your body’s recovery. Managing stress is another key part of recovery that will help you stay healthy while you’re training. Practice meditation and self-care to improve your overall well-being.

Related Post: 10 Self-Care Tips for Active People

Mental Training

Running is 90 percent mental, as the saying goes. Learning to work with your mind and replace negative thoughts during your runs will have a great impact on your progress with how to become a better runner. Try picking some mantras - short, positive phrases - to say during your training runs to help you get through challenges.

Some sample mantras I use with training clients include “I can and I will” and “I stay relaxed and focused.” You can come up with your own mantras and experiment with them on your runs. Stay persistent, and you’ll find that the more you try mantras and positive self-talk, the stronger you become as a runner and athlete.

Related Post: How to Use Running Mantras

Rewards

Celebrate your running milestones and achievements as they happen and this will help you stay motivated in your training. Whether you hit all your speed workouts in a week or you run your fastest race, there are many reasons to celebrate your progress.

Tracking your progress with a running watch (I love my Garmin Forerunner 55) or running app can help you see all your accomplishments and stay accountable. Joining a local running group or event or signing up for a race are also positive ways to motivate yourself and connect with the great world of runners.

Run Well, Live Well

Running is an excellent way to improve your mental and physical health while challenging yourself. Setting a S.M.A.R.T. running goal, tracking your progress, and following a training plan will help you make big strides in your running abilities. If you need a running training plan to help you meet your unique goals, visit the Runstreet Training Center, and I will be happy to help you.

For more running support and encouragement, follow and tag me at @Runstreet on Instagram to share your training and get cheered on. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

How to Become a Better Runner - Tips from a Run Coach