Would you like to improve your running skills? Simply by regularly running or jogging, you can reduce the risk of various illnesses, including heart disease, while burning calories and maintaining a good mood.
Whether you are a seasoned pro or a nervous beginner, running tips and advice can always help improve your mind-set and technique.
Check out the 25 useful running tips to help you stay motivated while improving your technique.
1. Be progressive
Don’t train too hard too fast, or too much, as both can injure your body. This running tip is true for both beginners and pros – know your body and push yourself without hurting yourself.
2. Squat for a better technique
Squatting can help runners to improve mobility, putting your joints in a more stable, strong position while you run. Try squatting with your feet shoulder-width apart, while your behind is just above the floor, a couple of times a day, for a minute at a time.
3. Stay hydrated
Always stay hydrated while you run. Bring a water bottle with you for shorter runs, and consider a sports drink if you’re going for a long run. Try to make sure you take a drink every 15 minutes or so.
4. Try a running partner
While some people prefer to run alone, for others a running buddy can help make running a much more enjoyable experience. A running buddy also helps make sure you run – even if you don’t enjoy it at the time.
5. Take vitamins
Running regularly can put stress on your body, and taking vitamins will help aid your body’s recovery. Try taking one in the morning with your breakfast to help maintain a routine.
6. Take a cold bath
If you dare, try taking a cold bath instead of a warm one after your next work out. Having a hot bath straight after a workout can cause the micro-tears in your muscles to bleed out, increasing any soreness you feel. A cold bath is great for your immune system and helps to flush lactic acid out of your muscles, so if you’re feeling brave, try jumping in one for five minutes after your workout.
7. Run on soft ground
If you can, try to run on soft ground. Running can cause problems for your joints, and a great way to reduce that risk is running on softer ground so your knees get a break.
8. Snack after your run
Running uses up your energy and can leave you feeling slightly light-headed after a workout. Combat this feeling by having a snack, such as a banana, to give you an energy boost while helping you recover as quickly as possible.
9. Breathe slowly
Breathing is one of the number one issues for intermediate and beginner runners, so this is one of the most useful running tips. By breathing so much oxygen in so quickly, not all of the CO2 is able to leave your lungs, so your lungs receive less oxygen. Try to relax and breathe slower.
10. Push yourself
When you run regularly and often, you can become demotivated and stop pushing yourself forward. Competing in marathons or joining a running club can help you to train hard and enjoy your running.
11. Try a different environment – Hills
A good way to improve your stamina and strength is to run on hills and mountains. The uphill terrain will use more energy than a run through the streets, improving your lungs while strengthening your muscles.
12. Keep a record of your running
Keeping a diary or calendar tracking your runs and distances has lots of benefits; you can see your progression, which motivates you to keep running while helping you to push yourself.
13. Invest in trainers
Bad trainers can cause serious damage to your back, feet and joints later in life, so it is wise to invest in a good pair. Don’t just buy the most expensive pair you can find – do some research and find the pair that are perfectly suited to you.
14. Speed up the second half of your run
To switch your exercise routine up, try timing the first half of your run, then trying to beat that time during the second half. This gives you a huge psychological boost while pushing your body physically.
15. Push your chest forward
When running, try to imagine you are being led by your chest. This reduces the chances of you running with your shoulders hunched over, which makes it harder for you to breathe properly, while putting strain on the neck.
16. Switch up your run
One of the most helpful running tips is to embrace variation. If you always run the same route, try a different path every so often. If you run a route that is hard on one leg, always running the same route increases the chance of damaging that leg. Trying different routes can keep running interesting and fun, while also being good for your body.
17. Stay in the moment
While you run, try to only focus on the mile you are currently running. Thinking further ahead can demotivate you as it can seem like a lot of work. Try to live in the moment and you could find yourself really enjoying your run.
18. Create a mantra playlist
Come up with a few short phrases that motivate you to exercise and push yourself. Repeat them every few minutes in your mind to keep you running without slacking.
19. Make sure sleep is a priority
Many people run first thing in the morning, which is a great time to motivate yourself to go for a run. However, make sure your running time isn’t cutting into your sleeping time. Being well rested improves performance and helps recovery time, so make sure to get a good night’s sleep beforehand.
20. Take five minutes after a run to do nothing
Most people have other things to do after a run. However, going for a run will deplete your energy. Try taking five minutes afterwards to actively rest, so you feel more prepared for the other things you have planned.
21. Listen to music while you run
Although some runners prefer silence when they run, others often find music is beneficial to their run. Whether it is rock or classical, music can help motivate you to keep going, while distracting you from any tiredness that you may feel.
22. Make sure iron is in your diet
Runners often struggle with iron deficiency which can leave you feeling tired and drained. Make sure you have enough iron in your diet by stocking up on iron filled foods such as dark meats, eggs, fish and kidney beans.
23. Clear your mind
Trying to change your running style can often make it worse. Studies have consistently shown that enforced changes while running can make the runner less efficient. Clear your mind and let your body find its own way to run.
24. Try lunges
Practice lunges to help you raise your knees as you run, reducing your chance of injury while improving some of the main muscles you use to run.
25. Run on your forefoot
Running can be very hard on your joints, especially the joints in your heels. Teach your body to land on your forefoot with this running tip – draw a line of chalk on the floor, then practice jump-roping on the line with one foot, while landing on your forefoot.
Were these running tips useful to you? Comment with your own below!