Have you ever wondered how some people make running look easy? Do you wonder if these athletes were born with running genes? Very few people run fast based on their DNA. Most runners have put in the hard work it takes to run fast and/or far. In addition to hard work, they usually have a plan. Here are a few tips to help you become a stronger runner.

Quality Runs
Limit junk miles! Run with an objective. Every run workout should have a purpose. Improving your run requires a mix of endurance, speed, strength, and tempo type runs. Exercising your legs in different ways builds run fitness in your legs as well as your cardiovascular system. Social running is great but has its place with respect to your overall training program. Social runs at a slow pace are great for recovery or when you need extra miles. If you are looking to improve, you must run outside your comfort zone. At the end of the week when you tally up your run miles, junk miles should be less than 10%of your total weekly mileage.

Run Quantity
Good runners run often. Make running a life style. Good runners run at least 5 times per week. Great runners run 6+ times per week and sometimes 2 x day. You don’t have to run a lot of miles with each workout but run often and consistently. Increase your mileage by no more than 10% per week.

Have a Training Plan
Improving your run is progressive. Results will come through repetition of specific workouts. Have a plan that includes various types of runs with varying levels of difficulty, terrain, and distances. Repeating prescribed workouts over time will develop run fitness, strength, and speed. Include measurement points like shorter races or timed workouts that allow you to compare performance over time. A run plan is a road map to your desired fitness.

Set Goals
Setting goals adds commitment and makes you accountable. You will be surprised how time flies when you need to get ready for an event. Each day becomes critical and you quickly begin to appreciate how each run workout contributes to your goal. Your runs become more important and therefore you are less likely to skip workouts.

Run with Others
Climbing a mountain by yourself is no fun. Add a few friends and it becomes much more enjoyable. Adding company makes time go by faster and takes your mind off the discomfort. The journey becomes easier when you have company. Committing to others makes separating yourself from the bed sheets at the crack of dawn easier. Running with others also helps raise the bar. Running with a group that is faster helps you get faster. Keeping up with faster runners helps you adapt to quicker tempos. Joining a running group or club is a great ways to meet others runners.

We're all built differently. Get into the most appropriate and comfortable shoe that fits your running gait. The running gait is a unique set of actions and reactions that your foot performs while in motion to support, cushion, and balance your body. Visit a respectable running shoe store to have your running gait assessed and appropriate shoes recommended.

Eat to Run
Running is, arguably, one of the most effective and quickest methods to get in shape. The effort it takes to run burns more calories per hour than most other sports. Your choice of foods can further improve or compliment your running. Diets are temporary and results are short-lived. Your nutrition should support your running needs. Food should be looked up as fuel. If you put junk in your tank, expect to perform poorly.  Put jet fuel in your system, and running becomes easier.

There are other tips that can improve your running like flexibility, strength training, and getting a coach. To here more, contact me at This email address is being protected from spambots. You need JavaScript enabled to view it..