30 Running Tips That Will Instantly Make You a Better Runner
June 4, 2025
By Matteo
Ready to become a stronger, faster, and more efficient runner? These 30 expert-backed tips will help you improve every aspect of your running from mindset to mileage.
Whether you're just lacing up for your first run or looking to level up your performance, becoming a better runner is all about the small changes that build up over time.
While you might see improvements within a week or two, true transformation comes from consistent, smart training.
Improving your running isn’t just about mileage. It's about identifying your weak spots, setting goals, and showing up for yourself week after week.
What Does It Mean to Be a Better Runner?
For some, it’s crushing a marathon. For others, it’s simply finishing a 5K without stopping.
If you're new to running, focus on building consistency over your first 6 to 12 months. Your endurance and speed will naturally follow.
Jumping into speed training too early can set you up for injuries, so take it slow and steady.
Foundational Tips for Beginners
1. Run at Least 3 Times a Week
To improve, you need consistency.
Three sessions a week strike the perfect balance for beginners. Over time, you can build to 4 or 5 runs, but recovery is key your body is still adapting.
2. Don’t Push Too Hard Too Soon
Every run doesn’t need to be a test of willpower. Aim to finish your runs feeling good. Easy and steady miles build your base.
3. Set Clear Goals
Simple milestones like running a mile non-stop can provide motivation and structure. Achieve one, then aim higher.
4. Follow a Structured Plan
A training plan keeps you on track. Whether it’s a Couch to 5K or a custom plan from a coach, find one that fits your lifestyle and current fitness.
5. Join a Running Group
Running with others builds accountability and community. Many local clubs welcome beginners use platforms like Meetup to find one near you.
6. Add Fartlek Sessions
Fartlek (Swedish for “speed play”) is a casual way to add intervals. After warming up, mix in short bursts of faster running with recovery jogs. No pressure just play with pace.
Gear That Makes a Difference
7. Get a Gait Analysis
Comfort is king, but knowing your gait neutral, pronated, or supinated can help you choose the right shoe. Most specialty stores offer this for free.
8. Choose Shoes Wisely
Your shoes should match your running surface, gait, and body type. Try several pairs and, if possible, test them on a treadmill before you buy.
9. Rotate and Replace Your Shoes
Swap shoes every 500 miles and consider rotating between two pairs. You’ll notice when the older ones lose their cushioning.
10. Upgrade Your Socks
Ditch the old cotton socks. Technical running socks reduce friction and help prevent blisters an easy upgrade with big benefits.
Sharpen Your Running Technique
Running progress
11. Run Tall
Engage your core, lean slightly forward from your ankles, and keep your gaze 10-20 feet ahead. Good posture makes a big difference.
12. Use Your Arms
Keep elbows bent around 90 degrees and swing your arms naturally. Relax your shoulders and let your arms help drive your stride.
13. Mind Your Footstrike
Aim to land under your body with a flat or mid-foot strike. Over-striding (reaching too far with your foot) can lead to injuries.
14. Focus on Cadence
Try to hit around 170–180 steps per minute. Higher cadence often means better efficiency and fewer injuries.
15. Practice Running Drills
Warm-ups like high knees, butt kicks, and A/B skips improve coordination and prepare your body for speed work.
Build a Strong Mindset
16. Think Like a Winner
Surround yourself with motivated runners. Train like the people you admire. Success often comes down to effort and mindset.
17. Don’t Limit Yourself
Talent is helpful, but consistency is what creates great runners. Get out of your comfort zone and prioritize training even on hard days.
Strengthen Your Runner’s Body
18. Push Your Limits
Don’t let every run feel the same. Progress happens when you vary your pace and distance. A coach can help you break out of a rut.
19. Incorporate Strength Training
Strong muscles protect against injury. Focus on your core and lower body quads, glutes, hamstrings, calves.
Start with bodyweight moves and progress as you build strength.
20. Fuel Your Performance
Think of food as fuel. Prioritize lean proteins, whole grains, colorful veggies, healthy fats, and the occasional supplement if needed.
This supports recovery and helps with weight management.
Boost Performance Without Running
21. Improve Your Mobility
Yoga, hip stretches, and dynamic warmups enhance range of motion and reduce injury risk.
22. Try Cross-Training
Mix things up with swimming, cycling, or rowing. These low-impact activities improve fitness and give your joints a break.
23. Add HIIT Workouts
Short bursts of high-intensity exercise think pushups or jumping jacks can strengthen your heart and build muscle in just 10-15 minutes.
24. Include Plyometrics
Box jumps, squat jumps, and other explosive movements boost power and speed. Ease into it and focus on proper form.
25. Prioritize Sleep
Don’t overlook recovery. Aim for 8 to 9 hours per night. Proper rest helps your body rebuild and perform better.
Master Long-Distance Running
26. Add Strides
Include 4–6 short accelerations (about 100m) at the end of easy runs. Focus on quick leg turnover and smooth form.
27. Run Intervals
Intervals build speed and stamina. Try 400m or 800m repeats with recovery in between. Track your times to monitor progress.