How To Become A Better Runner
By Joe Sprange
"How can I get better at running?"
It's a question I get asked a lot. Generally, these questions come from clients who are just getting started on their running journey. For many of them, running is boring or repetitive. Sometimes, it's even painful. But it doesn't have to be that way.
I absolutely love running. I love running with clients during Run Club. I love running in community events like Mini-Mos with my son. I love running on my own, when I'm competing. And I especially love when a client, who never thought they would ever "be a runner", smashes a goal they've been training for.
I've been running for many years now. In that time, I've learned a lot through mistakes, practice and listening to the best.
Whether you think you're a runner or not, there are a few simple things you can do to improve your training so you stay committed and reach your goals.
- Start slowly
Most runners don't even make it to the start line of the event they're training for because of injury. Normally, this is because they've progressed their training too fast. You shouldn't increase the duration or intensity of your training by more than 10% week to week. Work your way up slowly and steadily. In the long term, it'll be worth it.
- Watch your intensity
You should spend 80% of your training time running at a low to moderate intensity. Running at a pace the allows you to talk in full sentences, at about 75% of your maximum heart rate, is critical to build endurance. Most people spend too much time training at high intensity.
- Don't overcomplicate things
If you're just getting started, keep it simple and start slowly. Start with two or three 30-minute runs a week and build up from there.
- Hit those weights
Weight training will help you become a better runner. Weights help reduce the risk of overuse injuries. Weight training improves your running economy, but most importantly, it's critical to maintaining a healthy musculoskeletal system.
- Don't skimp on recovery
Recovery is just as important as the running itself. You should spend a minimum of 10% of your training duration warming up, warming down, stretching and foam rolling.
- Train in a group
Training in a group has a range of benefits. Firstly, it's more fun. But training with your friends also keeps you accountable and encourages you to push yourself harder.
If you want to become a better runner, join us for Run Club. Our sessions cater to all fitness levels. We run between 35-50 minutes and we have four group sessions a week:
- Monday 6am
- Wednesday 6am
- Thursday 9:30am
- Saturday 6am
Call us on 9968 3344 to find out more.*Disclaimer: Individual results vary based on agreed goals. Click here for details.