24 TOP TIPS FOR RUNNING
These top tips started life as a running advent calendar, but the feedback was so positive that I am keeping them here as a permanent feature. Start from Day 1 at the bottom of the page and work your way back up!
DAY 24 - DON'T BE AFRAID TO ASK FOR HELP
We might be ‘born to run’ but that doesn’t mean that it always comes naturally, or that it’s easy to make progress. You don’t need to be an elite athlete to benefit from a well-structured plan and having someone in your corner to provide support, guidance and, crucially, accountability. If you’re stuck in a rut or just feeling like you’re not progressing as much as you would like to then ask for help – either from your local club or a private running coach. And if it's the latter then of course, feel free to get in touch to see how I can help!
DAY 23 - MAKE IT FUN
Running shouldn’t be miserable and it doesn’t just have to be a means to an end. This is hard when you’re first starting out, but it can also be hard when you’re right in the middle of a difficult training plan. So try and make it fun. Run with others, set yourself mini-challenges, try new routes (City Painter is great for this), head up to a view-point on a sunny day, use your run to deliver Christmas cards…whatever it takes to keep it varied and interesting. Most of all, don’t take it too seriously! You can still have big goals without sacrificing the enjoyment.
DAY 22 - TRUST THE PROCESS
Some runs are wonderful, some are a real struggle. This could be because you’re tired, the weather is terrible or because it’s just a very hard session that requires a lot of effort and resilience to complete (1km intervals I’m looking at you!) But if you want the rewards you have to play the long game and remember that putting the hard work in WILL pay off. There are no short cuts and there’s no fast-track to becoming fitter and stronger, but if you’ve got a sensible, manageable plan with realistic goals then you will get there. It won’t happen over-night and it won’t always be a linear process, but it will happen. Focus on the small steps and trust the process.
DAY 21 - BELIEVE IN YOURSELF
Wherever you’re at with your running, imposter syndrome is always lurking around the next corner. When you first start out it feels like ‘something other people do’. “Oh I’m not a real runner” is a phrase I hear ALL the time (from real runners!). And as you improve, the self-doubt stays with you. Goals that are well within your reach feel as though they should belong to someone else and you might feel tempted to aim for something smaller instead. But wherever you are in your running journey, you have just as much right to be there as anyone else. And you’re always capable of more than you realise.
DAY 20 - ENTER A RACE
To a new runner, races can seem daunting and you might (wrongly) assume that everyone knows what they are doing and takes it very seriously. In reality, they are a fun opportunity to push yourself a little bit (if you want to…there really is no obligation!) and enjoy a morning out with other like-minded people. The running community is a very friendly, welcoming place, and nowhere is this more evident than on the start line of a local race, not to mention along the route where complete strangers will always give you an encouraging clap and a cheer. So don’t let fear put you off – sign up and you’ll discover a whole new world you never knew existed!
DAY 19 - KNOW WHEN TO SKIP A RUN
Yes, consistency is key, but so is knowing when NOT to run. There’s a big difference between pushing through when you’re feeling a bit lethargic and forcing yourself out when you’re actually not well enough. The general rule is that if symptoms are above the neck (eg a head cold) then it’s ok to run, but if it’s gone to your chest then you shouldn’t. However, it's not always as black and white as that and so learning to listen to your body is really important. While a bit of fresh air might help a mild illness, sometimes rest really is best (and will set you back a lot less than ignoring it and pushing on regardless). The same goes for injuries – if a niggle is niggling then rest it for a couple of days or cross-train instead. There is a lot of bravado around running, but sometimes the bravest thing you can do is say “not today thanks”.
DAY 18 - DON'T COMPARE YOURSELF TO OTHERS
Comparison is the thief of joy. A cliché, maybe, but it’s true. It is also completely pointless – it means nothing. So someone overtakes you running through the park. Unless you know everything about them, what exactly is to be gained from drawing any sort of comparison? Maybe they’ve been running for 20 years, maybe they had twice as much sleep as you, maybe they’re doing a tempo run while you’re on an easy run. Who knows, and who cares? The only person you need to compare yourself to is you. Compare where you are with where you were and where you’d like to be. Celebrate your own successes and set your own goals. No-one else matters!
DAY 17- DO YOUR STRENGTH TRAINING
Written by Tom Skelton @thept_tom
Strength training is an aspect of training often overlooked by runners. Fear of becoming bigger, slower or too sore to run can mean people shy away. In reality, adding strength sessions will help with heightened performance, injury prevention and improved mechanics. When it comes to the sessions themselves, avoiding HIIT style workouts and focusing on progressing key exercises (such as a Squat or Deadlift) is a good place to start. Being consistent and patient is essential when it comes to managing expectations. Strength training isn’t a magic bean but it will elevate your performance when given a chance.
DAY 16 - DON'T BE SCARED OF HILLS
There’s no denying that hills are hard – they will test you physically and mentally. However, they are also an amazing training tool. Regular hill sessions will make you stronger and faster, build your endurance and give you a great opportunity to really work on your form. They are also very useful for developing your mental resilience – the grit and determination required to run up a steep hill is not insignificant. And, of course, the more you do the less scary they become (which is particularly useful if you find yourself in a hilly race!). So next time you see a hill, instead of turning around and running in the opposite direction, think of it as a mound of opportunity…
DAY 15 - THE HARD RUNS COUNT FOR DOUBLE
Hard runs can feel horrible. You might feel like you’ve taken 5 steps back, or that all the progress you thought you were seeing isn’t actually there. They can knock your confidence and leave you feeling despondent and unmotivated. But they are so valuable! These difficult runs are where you really gain mental strength and resilience. Knowing you battled through will give you the confidence to know you can do that again. And when you get to the last mile of a race you’ll need to draw from that experience. So yes, they might feel disastrous, but hard runs are an essential part of the process.
DAY 14 - DROP THE STRAVA EGO
We’ve all been there – eyeing your watch in that last mile to make sure you’re going to come in with a ‘good’ average pace. Labelling your easy runs as ‘EASY RUN’ to make sure everyone knows this wasn’t your fastest effort. It’s so hard not to fall into the Strava ego trap, but once you are there it is dangerous. Firstly, because it makes you do things you shouldn’t be doing (namely, running faster or further than you should be) and secondly because it makes you take a perfectly good run and turn it into a source of comparison and self-criticism. I’ve written more about this here, but in short – drop the ego and use Strava as a tool, not a weapon of self-destruction.
DAY 13 - FUEL YOUR BODY
You wouldn’t expect your car to run well on an empty tank, so why would you expect to run well without taking on enough fuel? I am not a nutritionist but I have spent the last few years training for various marathons and ultra-marathons, and I can tell you that the thing that has made the biggest difference to my training, strength, recovery, energy levels and race success is fuel. Eating enough of the right things before, during and after exercise. Yes, you can get away with it for a short run, but anything more than that and you need to be fuelling your body. And this doesn’t just apply to marathon runners, this applies to anyone running or exercising regularly. Eat well and you will feel the difference.
DAY 12 - IT'S OK TO WALK
It really, really is. It’s not failing or cheating and it doesn’t mean that your run ‘doesn’t count’. There will be days where you feel like you’re flying and days when you don’t. Days when you’re tired and days when you’re not. There will be big hills with lovely views – stop and appreciate them for a moment. Take a photo! Running isn’t supposed to be a punishment, it’s supposed to be fun and enjoyable. So if that means stopping for a little walk then stop for a little walk – it really doesn’t matter. What matters is that you enjoy it, because then you’ll be much more likely to go out and do it again (and again).
DAY 11 - DRESS FOR THE WEATHER
It sounds obvious, but it’s amazing how much a run can be ruined by not wearing the right kit. From over-dressing in hot weather to under-dressing in cold/wet conditions – people often get it wrong. As it’s December, we’ll stick to cold-weather advice today. Shorts vs leggings is very much down to personal preference and how much you feel the cold. I’m a leggings-in-winter girl myself! On the top, a good base layer will keep you warm and wick the sweat away, layered under a vest or tshirt for a bit of extra body warmth. In wet weather a decent waterproof jacket is essential to keep you warm and dry – it doesn’t have to be expensive but it does need to be waterproof, not just windproof. If you suffer from poor circulation then gloves are a good idea, and warmer socks can stop your toes from getting too cold. Finally, a hat or buff is useful to keep cold wind out of your ears. And do check your weather app before you leave the house – it’s not always as cold/warm as it looks from the window!
DAY 10 - WARM UP PROPERLY
You may feel like you never have time for a proper warm up but it is essential to prepare your body properly for the work you are asking it to do. It doesn’t need to be particularly time-consuming - a short, slow jog and some simple dynamic warm up exercises will get you ready to run safely and to get the most out of the training you are doing. This is particularly important if you are going to be doing any kind of speed work – those muscles and joints need to be warm before you put them under any stress. Lunges, hamstring sweeps, skips, high-knees…these are all great warm-up exercises which are easy to do before you start running.
DAY 9 - BE CONSISTENT
It’s impossible to overstate the value of consistency. Getting out regularly and ticking all the runs off is where progress is made. It’s not all about the glory of the long run, or the endorphin-rush of the interval session. It’s the unglamorous bread-and-butter runs that really add up. It’s no use just turning up for a long run every weekend and missing all the runs in between, or running 5 times one week and none the next. Our bodies are like machines and we operate best when things are consistent - whether that’s mealtimes, sleep patterns or training schedules. Get into a routine and keep turning up, even on the days you really don’t fancy it. Follow your plan (if you have one) and tick those runs off. Consistency trumps everything else.
DAY 8 - REMEMBER THE BALLOON
The imaginary helium balloon - one of the best tricks to instantly improve your running posture. Imagine the balloon is tied to your head and gently pulling you up. You’ll feel your head lift, your back straighten and your shoulders relax. This in turn opens your chest and makes you feel slightly lighter on your feet. It’s not a big movement but it makes a big difference, especially when you are feeling tired and losing form. So next time you feel this happening, or start to feel your shoulders slump and your head drop, just think ‘balloon’. It really does work!
DAY 7 - MIX IT UP
Variety is everything – physically and mentally. We all have our favourite routes and our comfortable-for-us pace, but doing the same run every time you leave the house won’t enable to you to make much (if any) progress. I’ve already mentioned the importance of running slowly (Day 3), but if you want to make gains with speed and fitness then you also need to do some faster running too. Add in interval/tempo/hill training, vary the distances and, depending on where you live, vary the terrain as well. Trails are great for improving balance and stability, as well as being much more gentle on your joints. Plus, varying your sessions across the week is a great way of staying focused and keeping boredom at bay.
DAY 6 - RESPECT THE REST DAYS
Rest days are there for a reason! Whatever level you are at, your body needs time to adapt to the training you are doing. Rest allows your muscles to recover and repair – without it you put yourself at a much greater risk of picking up overuse injuries, as well as not seeing the results you deserve from the hard work you are putting in. And of course, the mental benefits of a rest day are important too, especially if you are training 5-6 days per week. It can be all-consuming and lead to burn-out and loss of motivation if you don’t give yourself a break. Rest days are just as important as your training days – don’t skip them!
DAY 5 - INVEST IN DECENT TRAINERS
One of the great things about running is that it’s a (relatively) cheap sport. No gym membership, no monthly subs, just a pair of trainers and off you go! But getting the right trainers is really important. Everyone’s feet are different, and if you’re going to spend hours pounding the pavements you need shoes that offer the correct support and protection for your feet. Most good running shops will offer a gait analysis and I strongly recommend doing this before you start out. Wearing the wrong trainers can lead to all sorts of problems further down the line so it really is something worth investing in.
DAY 4 - JOIN A GROUP
If you’re struggling with motivation in the winter months then joining a group is a great way to get your mojo back. Having people to meet on a dark evening makes it much easier to get out of the door when you don’t really feel like going. It might feel like a big step if you’ve never run with a group before and people often have the misconception that all running groups are super-fast and super-serious. It isn’t true! There are lots of informal groups catering for all abilities, and even the bigger running clubs will usually have plenty of fully-inclusive sessions. Running with others is also about so much more than the running. It’s about social connection, community, friendship and support – all achieved while at the same time ticking some miles off. Win–win.
DAY 3 - SLOW DOWN
Yep, that’s right. Slow down! A lot of people make the mistake of running too fast, too often and it’s totally counter-productive. The majority of your runs should happen at an easy pace (ie. a pace at which you’re quite comfortable holding a conversation) and this is often slower than you might think. There are many benefits to easy running – it improves aerobic capacity and endurance, allows your body to adapt and strengthen without putting it under too much stress, reduces the risk of injury, improves recovery times and, crucially, allows you to reserve your energy for the higher intensity sessions where it is really needed. So, say goodbye to those ‘moderate effort’ runs and take it easy.
DAY 2 - WORK FROM WHERE YOU ARE, NOT FROM WHERE YOU THINK YOU SHOULD BE
It’s very easy to over-estimate our own abilities, especially if we think we ‘should’ be at a certain fitness level, or running at a certain pace. This is particularly common when coming back from injury or a period of time off – comparison slips in and it can be hard to accept that our current ability isn’t what it used to be. But it’s no good training at a level that isn’t right for you. Going faster or further than you’re ready to not only puts you at a greater risk of injury, but it also means you won’t see the progress you’re working so hard to achieve. However difficult it might be, being honest with yourself about the level you’re at is essential. Work from that point and know that progress will come.
DAY 1 - MAKE IT A HABIT
If I could give one piece of advice to anyone struggling to get going with running, this would be it. The single best way to make running a permanent and positive fixture in your life is to make it a habit. And the best way to make it a habit is to make sure you’re doing it in a way that suits you and at a time that suits you. Not an early-riser? Don’t attempt to become a 5am runner! Instead, pick a time that works for you and fits with your other commitments and then ringfence it. Plan your week in advance, book in your running slots and give them the same respect you’d give an appointment or any other commitment. Once the habit is formed it becomes much, much harder not to go. And, like any habit, the more you do it, the easier it becomes. And the easier it becomes, the less you have to think about it. Before you know it, you’re not only running consistently but you’re actually enjoying it too. Bingo!
Edit: I have a lot more advice to give on this subject – you can read my blog article here.