10 Tips to Improve Your Running

Let's be honest, running always sounds good but can be tough! Over the past years, I've been running regularly and would like to share some tips with you. Some things personally helped me improving my runs and may help you as well.

1. Start easy into the run

The first tip I want to share with you is to start easy into your run. I know it's super exciting starting a run and you are feeling good and full of energy but give your body some time to warm up! If you are like me running in the morning, your body was sleeping just a few minutes ago. You have to run slower than you want, it has to feel super slow to you, and you have to feel like you could run a lot faster. When I talk about 'slow', I'm talking about effort. An easy effort! Someones slow running might be another person fastest running. Starting easy into a run, with an easy effort will not only allow your body to warm up but also get your mind used to get better over the run. So that you end your run faster and stronger. Besides that, keep in mind that you finish every run as a better version of yourself! No matter if it was good or bad, long or short, effortless or hard run, every run will make you a better runner.

2. Do a mix of speed and long-distance runs

If you are focusing on long-distance running, I encourage you to try a speed run once in a while. Your speed run should be a lot shorter as you usual runs and of course a lot faster. For example, I'm usually running around an hour (sometimes more, sometimes less), my speed runs are around 20 minutes. They always exist of 5 minutes warm-up, as I mentioned in the previous point, easy running! Then I usually stop the timer and take some time to stretch. When I feel ready, I start with a little bit faster pace than the warm-up pace and pick it up over then run, this can be in forms of intervals with walking in between or running straight through. It doesn't matter too much, what matters is you focus on getting faster. End your run fast and strong.

3. Invest in good running Gear

Buy yourself some good running shoes, and I promise you, you won't regret it! I know it might be hard to find the perfect shoes for your feet, but it is so vital to get shoes which support your feet. Get some tips from an expert, try on different styles and check out which running shoes are right for you! That's said to your shoes, but what about your clothes? And yes, the right clothes are necessary too. It should be tight but not uncomfortable. I personally prefer nylon and elastin, so nothing that could slip out of place. The shirt doesn't really matter to me, but something too loose could be uncomfortable if it's windy. One thing I really appreciate is my armband for my phone. I remember how I started running and always hold my phone in my hand. It was so uncomfortable, and my arm began to hurt from all the tensing. I can still use my phone while it's in the case. It has a place for my keys and a hole at the bottom for my headphones. Speaking about headphones, music makes you run so much easier, and if you can maybe consider investing in wireless headphones. I got mine super cheap, and they are amazing! It is so good not to have the cable wobbling around!

4. Stretch before and after every run

I can't say it enough, stretching is essential for every athlete. Simple decompression and stretching and breathing will make you a better runner, or swimmer, or whatever you do. It will make you a better athlete. It will amplify, and it will strengthen your range of motion. Prevalent injuries can be prevented when stretching enough. What bends doesn't break right!? Try to stretch 5-10 minutes before and after every run, and you will feel a huge difference in your runs.

5. Put your running clothes out the night before

Okay, let's talk about motivation. I've found the longer I wait to go for a run, the harder it is getting to actually leave the house and go. So here's my top tip: run in the morning if you can, the less time you have to think about how much you do not want to run the better. Put your clothes out the night before, so that when you wake up, the only thing you have to do is get it on and go. Try not to think about the run too much, try not to think that you actually don't want to run. See it as something you just do, like going to work or going for a walk with your dog, something that just has to be done no matter if you want or not. If you are struggling with your motivation, see if other things keep you going. For example, if you have a dog, maybe you try to run with him/her. Perhaps you have friends who run or want to start, and you can run together. Maybe there's a beautiful park, forest, or beach close to you and you can run there to make it more enjoyable?

6. Be patient with yourself

Don't expect too much, be patient with yourself and take your time. That means when you are new to running, start slow. Maybe you want to start with short intervals of running for a minute and walking for a minute. After a few times, run for two minutes and walk for one minute, then for three, then for four.. until you eventually run straight for 20 minutes. From there, try to add on every run a little bit. If you keep running consistently, you will see how quickly you see a positive change.

7. Change your mindset

You and only you are your best trainer. The way you talk to yourself is what matters most. So talk to yourself like you would speak to your best friend. Try to motivate and celebrate yourself as much as you can. If a thought comes up into my mind that I can't run any longer, (and trust me that happens often!) I tell myself: "Yes, you can! I know I can do that, and I'm going to prove it to you!" I remind myself how good I will feel after I run straight through without a break, I will remind myself how proud I will be. I remind myself that I did it last time, and so I could now. I tell myself that I'm strong and fit. And I celebrate myself all the way along the run, not only at the finish line. I celebrate having started the run. I celebrate running this hill without slowing down. I celebrate not giving up when I feel like it. I praise my body for being healthy and fit, for being able to run because some people just can't. I celebrate being alive and free.

8. Start using running Apps

Running Apps are great to record your runs and to see your improvement and hard work paying off! I know it can be overwhelming by the amount of running apps out there, so I didn't want to leave this point unattended. Personally, I think 'Runtastic' and 'NRC' (Nike Run Club) are one of the best out there, check them out and see if you like them too.

9. Focus on your form

Head up, chest slightly leading and arms swinging forwards and backward (not over the middle line of your chest), remember that next time you run. If you are passing people out there, they should think you are a professional runner. Or they should not think anything at all, because when your form is right then, there's nothing to seem off about, it just looks right. Also, remember to straighten upwards (as someone would pull you up with a string on your head) and to land in the middle of your feet (not entirely on your heel) to prevent injuries.

10. Enjoy

Last but not least, enjoy your run! I know running is not always something you enjoy, but it can be such a good practice to be mindful. Appreciate your environment. Feel the sun on your skin, or even raindrops. Listen to nature, the wind in the trees, the birds singing. Notice the rhythm of your feet, the movement landing on the ground and pushing up into another strike. Feel the wind in your hair and your clothes and try to be fully present. If you can learn to enjoy a run, you will run again. For sure!

One thing I want to mention at this point. Don't forget to get some fuel. Your body is a machine, and you need water and at least a snack within 45 minutes after your run. I found a banana or apple and lots of water is the best after a run. I hope this blog post was helpful and that some of these tips will help you improve your running.