Tips to improve running performance

November 27, 2023

Whether you are a seasoned marathon runner or a beginner just starting to get your feet wet in the world of running, improving your performance is most likely on your list of goals. But how do you go about it? What can you do to run faster, increase your stamina, and boost your fitness? In this article, we will provide some valuable tips that can help you take your running to the next level.

Enhance Your Training Regime

The first, and perhaps the most crucial factor, when it comes to improving running performance is training. Proper training forms the base of your running ability. It dictates not only how fast you can run, but also how long you can keep running.

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When training, you should focus on speed, stamina, and form. Include high-intensity interval training (HIIT) and tempo runs in your regime. HIIT will increase your speed, while tempo runs will help you develop the stamina to maintain that speed over longer distances.

Also, don’t neglect strength training. While running primarily uses your lower body, a strong upper body will improve your overall stamina and form.

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Prioritize Your Running Form

Another pivotal factor in improving running performance is running form. A good form not only helps you run more efficiently, but it also reduces the risk of injury.

Incorporate drills that improve your cadence, or the number of steps you take per minute. Aim for a cadence of about 180 steps per minute, as this is generally considered the most efficient rate.

Also, focus on your posture. Keep your back straight and your head up. Your arms should swing naturally at your sides, and your feet should land directly under your body.

Increase Your Weekly Mileage Gradually

Increasing your mileage too quickly can lead to overuse injuries. Instead, follow the 10 percent rule – each week, increase your total distance by no more than 10 percent of the previous week’s total.

For example, if you ran 20 miles in the previous week, you should aim to run no more than 22 miles in the next week. This strategy ensures that your body has time to adapt to the increased workload.

Speed Training for Faster Runs

If you want to run faster, you will need to incorporate speed training into your running regime. Speed training involves short, intense runs designed to increase your top speed.

Include sprinting intervals in your runs, where you run as fast as you can for a short burst of time, then slow down to recover before repeating the process. This will not only increase your top speed but also improve your body’s efficiency at clearing lactic acid, allowing you to maintain higher speeds for longer periods.

Include Recovery Time

Recovery time is just as important as training time when it comes to improving running performance. Without adequate recovery, your body can’t repair the damage incurred during training, which can lead to decreased performance and increased risk of injury.

Take at least one rest day per week, where you do no running at all. On this day, focus on recovery activities, such as stretching, yoga, or light cross-training.

Also, ensure that you’re getting enough sleep each night. Sleep is when your body does most of its repair work, so skimping on sleep can hinder your performance.

Nutrition and Hydration

Finally, your diet plays a significant role in your running performance. Proper nutrition provides the fuel your body needs to perform, while hydration ensures your body functions optimally.

Ensure you’re eating a balanced diet rich in whole foods. Include plenty of lean protein, complex carbohydrates, and healthy fats in your meals.

Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after your runs. Dehydration can significantly hinder performance, so it’s vital to stay on top of your fluid intake.

Remember, improving your running performance is a marathon, not a sprint. It takes time, patience, and consistency. But with the right approach and a little bit of perseverance, you can become a faster, stronger, and more efficient runner.

Choose the Right Running Shoes

Selecting the right running shoes can significantly impact your running performance. The shoes you wear should provide the necessary support and cushioning that matches your running style and foot structure. Your shoes should also be comfortable and fit well.

Studies have indicated that wearing the right shoes can improve running economy, which refers to the energy required to maintain a given running speed. Therefore, a good pair of running shoes can not only help prevent injuries but also enhance your speed and efficiency.

When choosing shoes, consider factors such as cushioning, stability, weight, and flexibility. A well-cushioned shoe can absorb shock and reduce impact on your joints. Stability is vital for avoiding overpronation or underpronation, which are common causes of running injuries.

Remember that running shoes do not last forever. Depending on your running frequency and intensity, most shoes need to be replaced every 300-500 miles. So ensure you keep track of the mileage on your shoes and replace them when necessary.

Developing a Training Plan

A structured training plan can significantly aid in improving running performance. It provides a roadmap towards achieving your running goals, whether it is to run a 5k, a marathon, or to simply increase your running stamina or speed.

A good training plan should include a mix of different types of workouts, such as long runs for building endurance, interval training for speed, and strength training for power. It should also have built-in rest days for recovery.

For long distance running, gradually increase the distance of your long runs. This will not only improve your stamina but also help your body adapt to running longer distances.

Incorporate interval training in your plan. Interval training involves alternating between high-intensity and low-intensity periods, which can significantly boost your running speed and cardiovascular fitness.

Strength training can increase your power, improve your running form, and reduce the risk of injury. Include exercises that target the key muscles used in running, such as the glutes, hamstrings, quadriceps, and calves.

Moreover, a training plan should be flexible and adaptable. Listen to your body and adjust the plan as necessary. If you feel overly fatigued or are experiencing persistent aches and pains, take some time off or reduce the intensity of your workouts.


Improving running performance is often a top priority for those who engage in this popular form of exercise, whether they are seasoned marathoners or beginners. Improvements in running can be achieved through a combination of adequate training, proper running form, increased weekly mileage, speed training, recovery time, proper nutrition and hydration, the right running shoes, and a well-structured training plan.

While the tips provided in this article will help you improve your running, remember that progress takes time. Aim for gradual improvements and set realistic goals. It’s a marathon, not a sprint.

Moreover, before beginning any new training regime, it is recommended to get medically reviewed. This can help identify any potential health issues that may need to be addressed and provide more personalized advice based on your current health status.

Lastly, remember to enjoy the process. The joy of running should not just be about improving performance, but also about the journey and the sense of accomplishment that comes with reaching your goals. Happy running!

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