Every runner I know aspires to be better at it, even the really good ones. And between you and me… well… even though I’m an “ultramarathoner”, running is hard for me. I’m constantly on the hunt for running tips to make it feel easier.
When I first started running as an adult, I was so embarrassed by how badly I sucked at it that I refused to leave the cheap treadmill in my garage until months later. Despite the lack of natural-born talent, I decided I wanted to be a runner and ran on that hamster wheel until I was ready to venture out onto the sidewalk in front of my house. And this is after I basically kicked and screamed and said there was no way I was ever putting on a pair of running shoes (if you missed my original post about how I ultimately became a runner, you can read it here).
Deep down, though, I always wanted to know what the wind would feel like on my face if my feet could pass effortlessly over the trails. I imagined a point where my body moved so fluidly that my mind found a blissful void of conscious thought as my silhouette practically flew at a seven-minute mile pace amidst the backdrop of a dramatic sunset.
Okay… so maybe I romanticized the idea of running just a bit. I quickly learned two things: 1) a 7-minute mile leaves me dead in the middle of a trail; and 2) reality has a funny way of grounding one’s thoughts.
The point is, running doesn’t come naturally to me. It never has. And as for effortless or being capable of shutting off my brain, well, let’s just say that’s a work in progress and will likely always be part of the challenge that I love about running.
After much trial and error over the last several years, though, I have definitely learned some running tips that I think are worth sharing.
Get professionally fitted for the right pair of shoes.
This is hands down the best running advice I received as a new runner. Having the right pair of shoes is critical.
Nearly every day I see people asking for shoe recommendations in running groups like, “Hey all! What kind of running shoes should I get?!” and I always cringe. Why? Because the right shoe for you is completely dependent on YOU.
A friend of mine is a running shoe guru (for real though), and has explained this so many times that I’m surprised he doesn’t do it with a permanent eye twitch. The correct shoes for your foot shape, arch length, pronation style, foot strike, etc… can make all the difference between a good run vs. a bad one, and they can significantly reduce strain and injury.
The random cute shoes you find on the sale rack or the pair your friend runs in likely will not work for you.
When you go in for a fitting, accept that you probably need to wear a running shoe in a larger size than your street shoe. People get weird about sizing up for some bizarre reason. But here’s the thing: your feet need to spread out when you run, and you do not want your toes touching the end of the shoes because BLACK TOENAILS AND GOLFBALL-SIZED BLISTERS ARE NOT OKAY. Get the pair that feels amazing on your feet when you actually run – not just walk – in them.
Frequently, running shoes are ugly. Accept that fact and just go with it. Be proud to look a little dorky like the rest of us runners. We are all wearing dumb-looking shoes out there. It’s not a fashion show. AND you might just be the person who gets fitted two sizes larger than your street shoe. It’s okay. It doesn’t mean you have big feet. Trust the person fitting that big ugly shoe to your foot and buy the the pair that’s right for you.
Start slower than you want and don’t be in a hurry to speed up.
My daughter ran a couple miles without stopping the first time I took her running with me. She was only nine years old.
On the other hand, it took me weeks of consistently switching off between walking and jogging before I was able to slowly jog one mile, and I’d be lying if I didn’t admit I thought I was going to die every step of that jog.
Four weeks later, I barely survived a three-mile run at nearly a 13-minute/mile pace… but darn it I did it. Now I can run a 32-mile ultramarathon and smile for the camera at mile 28. I should probably just be real and admit that I’m probably hallucinating from the calorie deficit, but DARN IT I’M SMILING.
Moral of the story? My kid’s natural gift is probably not the norm. Don’t be afraid to be like me and snail your way to becoming a decent runner. Speed comes with time. Or maybe not at all, and that’s okay, too.
Focus on being a strong runner, not a fast one.
I cannot stress how helpful this mindset is for me, or how important this running tip was for me.
Familiarize yourself with proper running technique. Learn about posture, cadence, breathing methods, and arm swing. Learn how to avoid over-striding, hunching forward, and looking down. If something hurts, slow down and reassess your form. Keep it slow and build endurance using proper running technique. Eventually, you will likely speed up naturally.
Hydrate properly before, during, and after a run.
Water isn’t always enough to keep you hydrated if you run long distances – your body needs salt, too.
Drink something with electrolytes, and remember to hydrate well before a long run. My personal electrolyte drink preference is NUUN, though there are tons of drinks out there if that one isn’t your favorite. And per my doctor’s recommendation (because I have issues with dehydration… long story…), I keep salt pills in my hydration vest to take when I’m planning heavy mileage or running in warm weather.
If you plan to run six or more miles, bring water with you or make sure you have a reliable water source along the way (if it’s hot out, just play it safe and bring water even for a short run).
Don’t forget to rehydrate after the run, lest you be paid a visit by the horribly painful Charlie Horse Wizard in the middle of the night. If you forget this tip, don’t worry; after waking up with your calf cramping and screaming omgimgonnadie! one time after a long run, you’ll remember this for next time.
Don’t let the weather stop you, dress appropriately instead.
If I let every cold and rainy Seattle day stop me from getting outside, I never would have stuck with running.
It is so easy to convince yourself to stay inside when the temperatures drop or the forecast calls for rain. It’s a little more difficult to justify that temptation if you have all the appropriate gear.
Run in the morning during hot days.
I’m originally from Southern Arizona, and I remember the world going dark and staggering on desert trails during high school cross country races because the heat was ridiculous. My dad and brother run in triple-digit temperatures because they’re both probably completely insane, but I start showing signs of heat exhaustion while running when temps hit about 90°F.
To avoid embarrassing myself by losing consciousness on the trails in the middle of summer these days, I run before the sun comes up when I’m visiting the desert. Not having the sun beating down on me makes a huge difference, even if it’s warm outside.
Use the heart-rate training method.
Or give it an honest try at the very least.
One of the most frustrating things about running when I first started was feeling like I was terrible at it. I felt slow and sluggish compared to other runners, and my heart threatened to explode when I tried to keep up with everyone.
One running tip that I learned after a couple of years of feeling like I wasn’t good enough was that in order to speed up, I needed to slow down.
Heart-rate training forced me to pay attention to my body’s natural way of telling me whether I was overdoing it or in the right zone. Pushing myself to the limit for every run wasn’t making me a better runner; it was slowing down my progress because I wasn’t giving my body the time it needed to recover. Focusing on running at a conversational pace the majority of the time helped me slowly build running endurance and speed.
Cross training can be fun.
If you’re like me, you automatically think, “Ugh, weights and spending time at the gym … kill me now,” when you hear the term “cross training.”
Cross training doesn’t need to be cursing through squats and lunges next to some dude who’s farting and grunting while bench pressing twice his weight. Although weight training really is helpful and I do highly recommend it if you’re planning to run high-mileage races, there are other ways to get some great cross training in.
Make it fun! Consider trying out something new: hip-hop dance, Zumba, barre classes, swimming, rock climbing, cycling, hiking, aerial arts, or yoga. Try a combination of things; whatever you need to keep active when you’re not running. There are tons of activities that help strengthen your body, so find something that you find enjoyable.
Sign up for a race or running event.
Paying for a race or other running event gives you a goal that helps get your lazy bum out the door in a pair of running shoes when you would rather be on the couch eating Oreos. Once your goal is set, find a good training program and follow it religiously. When that race is over, sign up for another one. Always have something to work toward.
Trade excuses to skip a run with the 10-minute rule.
On the difficult days, I combat my inner whining (I don’t wanna run because I have a sniffly nose and a bit of a headache, or I’m just so exhausted and I already ran yesterday…) with a simple rule: I can quit if I want to, but not until I have been running for ten minutes. Ten minutes is a minimal commitment; it’s probably not going to kill me, and those sore muscles or stomachache can handle ten minutes of movement.
Interestingly enough, I have never stopped at ten minutes; instead, I have always managed to run at least twice that amount of time even on the worst days.
Join a running group or find a reliable running buddy.
This is honestly some of the best running advice I have ever received.
Misery loves company, and company can make an activity that could be miserable into a fun and enjoyable time. Not sure where to start? Do a quick internet search for running groups near you. Give them a call and ask about it. When you show up, walk your nervous self over to the group and introduce yourself. Tell them you’re new and that it’s totally intimidating trying this for the first time. People like honesty, and I’m willing to bet that most were scared the first time they showed up to that running group as well.
I deal with massive anxiety issues and was borderline terrified the first time I showed up to my running group, and I’m pretty sure I was shaking when I walked in and introduced myself. I wasn’t a strong runner, and I was certain I was going to poop out at mile one when I started at a pace quicker than usual.
Six miles later, I finished with the store owner on one side and one of the employees on the other side of me. I’d run faster than I ever had, managed to throw a few words into the conversation between gasping breaths, and was told that I was a much better runner than I gave myself credit for. I was hooked after that, and now my running buddies are like a second family… we even go on vacation together!
Know when to give yourself a break.
So much running advice revolves around getting yourself moving, but look… sometimes you legitimately need a break. Most of the time, that voice inside is just encouraging you to be lazy, but sometimes you really do need to kick back and take a rest day.
If you’re running a fever or expelling liquid out of either end, stay in bed. When your knee is bothering you, your lower back hurts when you walk, or you have a blister the size of the moon on your foot, it’s okay to take a rest day. If you feel bad about skipping a run, go for a walk or do some yoga instead.
Hire a running coach.
This isn’t in everyone’s budget, but if you can afford to work with a coach for even a couple of sessions, their expertise can be incredibly helpful.
When I first started training on trails, I spent one session with a coach and learned an invaluable amount of information. Her running advice is something I still practice several years later.
Read running books.
You can learn so many great running tips from reading books. I devoured every word of Krissy Moehl’s Running Your First Ultra when I started training for my first 50K. I’ve read everything from memoir to motivational running books and learned something important from every one of them.
And finally…
Occasionally treat yourself.
A treat doesn’t need to be a doughnut; rather, think of it as a reward for hard work. Treat yourself to a massage when everything hurts, buy yourself that shiny new running shirt, or allow yourself a day of lounging in your pajamas while soaking your feet in a pot of hot water and epsom salt as you watch a movie after a big race. Don’t overdo the treats, though. Save them for the days you really need them, such as after you reach a goal.
I’d love to know if you have any favorite running tips. Please don’t be shy and feel free to share in the comments.