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

These running tips can help you run stronger and faster and enjoy your running program more. I'm including the best advice from the experts at Custom Performance physical therapy in New York City and from my own experience as a running coach and trainer. Whether you're a beginning runner or regularly tackle marathons, these strategies can help you excel at running a variety of distances.

Top Running Tips for Training

Build Gradually

For beginning runners, following some basic training principles and gradually building your endurance is essential. Follow the Principle of Progression and increase your miles by up to 10 percent each week to improve your fitness level while minimizing your risk of injury.

Follow a Plan

Following a training plan is the most critical component of your running success. As a coach, I have encountered many runners of all levels who run without a plan and get frustrated when they get stuck in a fitness plateau. A good running training program will consider your fitness level and goals and challenge you to get better while keeping you from overtraining or getting injured.

Pick a Goal Race

Signing up for a race is one of the best ways to stay motivated and keep pushing even during strenuous workouts. First, pick a goal race or run that has meaning to you. For example, it could be for a charity you care about or around your birthday.

If you’re in need of race inspiration, check out 10 Unique 5K Races to Add to Your Bucket List and the 15 Best Half Marathons in the World.

Listen to Your Body

This is one of the most popular running tips for good reason - it works. If your body is asking for a day off, take it. Make sure your rest days are indeed REST days. Cross-training, yoga, and other fitness classes do not count as “rest.”

If you don’t take enough rest and recovery time, you risk getting common injuries like runner's knee, shin splints, IT band syndrome, and sore hips, joints, calf muscles, and more.

Track Your Runs

Keep track of your runs, advises Custom Performance. Whether you track them by time or distance, it will help ensure you build your program gradually. For tracking, you can use a smartwatch or fitness tracker such as a Garmin, Apple Watch, or a running app on your phone.

Check your weekly mileage to make sure you’re building up your miles and endurance incrementally and not overdoing it. Tracking your runs can also help you see how much work you put into your training, which is especially helpful when you’re feeling unmotivated or if you have a bad run. Consistency is everything with running, so don’t let one bad workout get you down.

Eat Enough Nutrients

Many distance runners I coach - from beginner runners to triathletes - do not eat enough. Consuming enough carbohydrates, lean protein, fruits, and vegetables is essential to power your runs. Opt for whole grains and minimally processed foods as much as possible to get the nutrients your body needs for muscle recovery and energy.

For long runs that are over an hour, take energy gels or other fuel to replenish your depleted glycogen stores and help you run for longer. Experiment with different fuels and hydration strategies on your long runs so you’ll know what to take for your next half marathon or marathon.

Beginners Home Workout Sample Program - No Equipment

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Strength Train

Do regular strength training (at least twice per week) to improve your muscle strength and running biomechanics. Supportive strength training will help you run with better form and boost your running speed.

Try these beginner-friendly bodyweight exercises to kick-start your strength training program without any equipment.

Resist the Urge to Compare Yourself to Others

Social media can connect runners but also encourages comparison. New runners often get intimidated by other runners' miles and races, and advanced runners can feel bad about missing big races or events. Resist the urge to compare yourself to others and focus on only one person - yourself.

“Never compare yourself to others," Custom Performance says. “Everyone was once a beginner, and running is a completely personal experience.”

Warm Up and Cool Down

The warm-up and cool-down are just as important as the run itself! Do dynamic stretches before your run and 5 to 10 minutes of light jogging before speed workouts or races. After your runs and races, stretch with static holds.

Do Speed Work

The best way to get faster is to practice running faster. Add intervals or tempo runs to your training program to become a stronger, faster runner. Just one speed workout a week can have a big impact on your race pace and performance.

Take Care of Your Shoes

Get the right running shoes. Worn or poorly fitted running shoes are among the most common causes of injuries. So go to your local running store to get fitted for shoes. And change your shoes every 300 to 400 miles to prevent impact injuries.

Join a Running Group

While it's great to do some runs alone, it's also a lot of fun to run with others and make friends. Whether you're concerned about running safety or want to make friends, you can find local running groups all over social media or sites like Meetup.com. If you're a beginning runner, find a group that welcomes new runners.

Fuel for Your Runs

It's important to have enough energy for your runs. Once you start doing runs of over an hour in length, you'll need to take some running fuel to keep your energy up. Find a mix of carbs, protein, and fats you enjoy eating to ensure you have enough power to support your runs. PBJ or PB banana sandwiches are also great options!

Have Fun!

Enjoy your runs and your health. Sometimes we all get caught up in the numbers of hitting certain mileage or time goals and forget to enjoy the experience.

Try to keep the bigger picture in mind and remember why you're running. Don't let running stress you out. Use it as a break from your regular stressors and appreciate the mental health benefits of running.

Running with friends, family members, or your dog can add more fun to your workouts and help you stay motivated. Creating a running playlist and exploring new scenic routes are also ways to make running more enjoyable.

Running Tips for Racing

Racing is an exciting way to push your body and mind to new performance levels. It's also a social experience demonstrating how people can come together and achieve their goals. Here are some running tips for racing:

Train Your Mind

Mental training is just as necessary for runners as physical training. Running can be a challenging and solitary sport, and your mind can spiral into negative thinking if left unchecked. Practice some running mantras to give yourself short, powerful phrases that you can repeat to yourself during challenging workouts and races. For example, you may say, “I am strong. I run far,” or choose from many running mantras that help focus your mind and empower you. The more you practice mantras in training, the more they can help you in your race.

Try Visualization

Another way to step up your mental game for race day is to practice visualization. To try this, you will need to get into a meditative state with deep breathing and then use all of your senses to immerse yourself in the experience of an incredible race day where you feel powerful and fast. Check out our Tips to Visualize Running Success for more help with visualizing.

Plan for Race Day

One of the most practical running tips for race day is to plan ahead. Decide what you will wear, what running fuel strategy you need, and when to leave to get to the race early. Set your clothes out the night before and pick up your race packet before race day to keep your pre-race duties short and manageable. Allow extra time to get to the start line in case you need a restroom break or encounter traffic or subway delays on the way to the race.

Dress for the Weather

Check the weather before race day and before leaving for the race. Wear moisture-wicking layers and dress for the weather. Usually a hat, sunglasses, and sunscreen are helpful. For cold weather, dress in layers and be ready to peel off your top layer right before or during the race if you get too warm (you can tie a jacket around your waist or check a bag before the race).

Have a Plan for Race Day

Make a plan with your family and friends if they are cheering, and let them know what you're wearing and where to meet after the race. Also, set a race strategy for yourself. I encourage runners I coach to have goal numbers - such as a goal race time - and a process goal, which you can control. This may be something like you will push hard to sprint the last 100 meters, or you will run harder at every downhill, etc.

Enjoy the Experience

Racing and running are a privilege that not everyone can do, so enjoy the experience. Support other runners, and thank fans and volunteers for coming out to cheer. And, of course, thank your body for putting in the hard work to get to the start and finish lines.

Happy running to you!

Do you need a training plan for your next big race goal? Check out the Runstreet Training Center for customized training programs designed by me, a NASM-certified trainer and USATF- and RRCA-certified running coach. Here’s to crushing your next run!😊👟

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 Best Running Tips from a Run Coach