Improve your performance and enjoy the sport more with these 10 Next Step(s) to Becoming a Better Runner from my friends, Andi and Zach, at AtoZRunning!
Whether you just started running or have been running your whole life, there's almost always at least a few ways to improve as a runner.
I don't know about you, but that's one of the things I love about the sport-- the ability to consistently work towards becoming a stronger, faster, and more fit runner, and to see the results of that work!
In search of the best and most effective ways to improve as a runner, I reached out to my friends, Andi and Zach at AtoZrunning to see what their top recommendations are. They responded by sharing this super informative and easy-to-apply guest post all about becoming a better runner!
I know I got so much out of their tips and I hope you do, too. While you're at it, check out Andi & Zach's website for even more helpful content to improve and enjoy the sport you love! You'll be so glad you did.
Who wants to run better? I think it’s clear we all do. Choosing one small thing every day, developing habits that stick, will propel you to become a better runner. Your best chance for success in running is sustained, incremental improvement. Step by step, you’ll find yourself ahead.
In this article, I share many practical steps that anyone can make. But don’t try to do them all at once. Focus on one or two and make them a daily practice.
You’ve upped your eating game with Mae’s Menu, now add some non-food “ingredients” to your lifestyle to satisfy your appetite for excellence.
Save this article for later on Pinterest:
Morning Routine
Beginning the day with light mobilization will help your body for a morning run and help your body feel energized and loose throughout the day, regardless of whether you run in the morning. Not only is a morning routine great for the body but also your mind as you gear up to take on a new day. Whether you are standing, sitting, or chasing kiddos most of the day, morning routines can elevate your training.
To begin, keep it simple. If you make your morning routine too long, it may make it harder to continue doing each day. Zach (the Z of AtoZrunning) does quite a bit longer routine than me. But the key is to do the same light mobilizations daily so that you don’t even need to think about it when you roll out of bed.
Here is a list of fairly common morning exercises:
- Foam rolling, or using a ball for pin-pointed trigger release
- AIF (Isolated flexibility)
- Yoga
- Trunk Rotation Stretch
- Iron Cross
- Pushups
- Mountain Climbers
- Planks
- Myrtle
- Jump rope
Form Correction
Even without being an expert, or having a form analysis, you can benefit from adding running form focus into your daily runs. We talk with form guru Dave Hodkinson in our episode, Run Faster without Trying Harder. Take Hodge’s advice. Start with something simple but effective, like keeping your eyes up. Your torso and hips follow and you are on your way to becoming a better runner just by changing where you are looking.
Here are a couple more of the main form corrections to elevate your run:
- Eyes up (look at the horizon)
- Foot fall beneath you (avoid overstriding)
- Eliminate cross-body arm movement (relax shoulders and keep elbows tucked in)
- Push off with your forefoot (admittedly, this one takes a bit more practice)
Training Log
Zach has always been very good at keeping a dedicated log for his runs and cross training. Me? Not so much. It is not a habit I established early on, and I’ve been resistant until the past couple years. Strava and other apps have helped tremendously because it is automatically logged.
Why is this a positive next step? Your training log is informative to know how you are feeling at different points in your mileage. For example, I once discovered by reviewing my logs that an overuse injury came from going over the mileage in my plan because I wanted to run with a friend a little longer a couple times.
If we also keep track of mileage, we can establish when in our training cycle we may feel nagging injury. I figured out that I can run about 450-500 minutes a week before my hip labrum tears flare up.
A daily commitment to tracking my training and how I feel has helped me to have a happier and healthier training cycle.
Strength and Mobility
This can be intimidating and unattractive to many runners. Some of us love to run because of the simplicity of lacing up and galloping out the door. However, if we want to be healthy and progress to our next level of potential, we should consider strength and mobility routines. This quite literally is a way to “unlock” potential.
This leg strength routine can be done a couple times a week. It is highly effective for runners and doesn’t require any equipment.
Mobility can be done before and after a run in the form of any kind of stretching, be it static, dynamic, or otherwise. Usually, you should not hold movements for more than 3-5 seconds. It is important to not overstretch by holding your lengthened muscle for too long otherwise you cause fatigue and may not make the adaptations you were striving for on your run. We use this book for our active mobility.
Pre-run Routines
Instead of static stretching, consider active mobility and drills to get you going. Some of these things are a repeat of your morning routine. Here are some that Zach recommends.
- Myrtle
- Lunge Matrix
- AIF (Active flexibility. You can use a rope, a robe belt, or jump rope.)
- Glute activation- clams, donkey kicks, single leg deadlifts
- Drills (check out this dynamite warm up drill video from Dave Hodgkinson)
Hydration
Is hydration talked about enough? It may be mentioned in every article with running tips, but it is for a really good reason! You need water to help oxygen get delivered to your muscles. If you are often feeling fatigued, it may mean you are dehydrated.
Zach wrote in this post on the topic, saying, “We know with certainty that hydration is a sustained process, not an isolated activity. The water that you are drinking now is contributing to your level of hydration tomorrow.” Create a habit of hydration.
This has been a particularly difficult area for me. I have recently gained traction by creating a habit of drinking 6oz of water before I have my coffee in the morning. I am very motivated by getting my coffee, so this has been a successful habit to start my water drinking for the day.
Many people have ounce goals. I find the most effective way to drink more is to always have the water available.
Strides
If you are not integrating strides into your regular routine, this is a great step to becoming a better runner. Once or twice a week, sprinkle in strides once every 3-5 minutes. They are really short. They will likely be for less than 10 seconds. You will be at top speed for only 3-5 seconds.
There are many benefits to doing strides during a run, but the main benefit of these short strides is for your form and activation. These strides are not meant to tax you. They are not a “workout;” however, they will help you with your turnover. It is possible you will run faster even without actual workouts while integrating strides. Improving your running economy and activating your fast twitch fiber muscles is a sure way to run better.
Roll
Add foam rolling to your daily routine for myofascial release will help your mobility and get the blood flow to your muscles groups before running.
You can get a basic foam roller, or a more fancy one. I won't compare them right now, but the idea is getting pressure on your thin layer of fascia over the muscles to smooth it out. Think of a rolling pin smoothing out the lumps of flour. The more you knead and roll, the smoother it gets allowing your muscles better extension and recovery.
Pin pointed tools like balls or even a basic golf ball can help you get to more difficult spots, like the top of the hamstring and glutes.
Follow a plan
It might be time to follow a more specific training plan. Maybe you are ready to have a coach to help you achieve your goals. We would love to help if you don’t have someone already supporting you. You can check out our training services here.
There are a lot of great coaches out there, so shop around. Find a good fit. Whoever you choose, make the most of it by following the plan or discussing what kind of flexibility the plan has (most do, and all should).
If you create your own plan, keep in mind a couple things:
- Keep your easy days easy
- Consider the benefit of a long run
- Know the types of workouts and when to do them in your training cycle
- Most of the time, volume is more important than intensity except for the final several weeks of training
- More mileage isn’t the right formula for everyone
- Increase your mileage slowly
The Next Step
If you are coming away from this article feeling ambitious, remember that habits are built by consistency over time and give us our best shot at long term success. Choose one or two of these objectives. Tell your coach, running buddy, or even email us atozrunning@gmail.com.
Even if you are not ready for a coach, find someone to hold you accountable. We are more likely to achieve our goals and disciplines when we speak them.
Andi Ripley is the co-founder of atozrunning.com & the A to Z Running Podcast. She and her runner-hubby Zach Ripley share information about the world of running, inspiration to fuel passion and excellence, and ideas for connecting with and finding community. They also support runners through training services. Follow AtoZrunning on Instagram, Twitter, and Facebook at @atozrunning.
Like this post? Follow me on social platforms and tag me in your comments with @maesmenu and #mymaesmenu.
Interested in other running-related content? Check out these articles:
- 9 Smart Habits Mother Runners Have
- Intuitive Eating for Runners Part 1
- Intuitive Eating for Runners Part 2
- Foods for Runners to Eat Postpartum
- 3 Proven Ways to Fuel and Refuel After Long Runs
- 9 Meal Prep Tips for Busy Runners {+ 2 Yummy Recipes!}
whitney says
This is such a great article! And I am relieved to see when training I do most of these things! Although I do need to get back to my MYRTL. Thanks Andi & Chelsea & Zach!!
Mae's Menu says
Andi and Zach shared such great reminders and tips! I do some of these things but easily let somethings (like dynamic warm-ups and strides) go when I'm busy! A good reminder to make time for them. 🙂