My Top 10 Tips To Become A Better Runner

Goodmorning runner and welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. My Top 10 Tips To Become A Better Runner

2. Sub 1.17h challenge update

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My Top 10 Tips To Become A Better Runner

Anyone can become a runner, regardless of age, body composition, or current fitness level.

It takes willpower and a good pair of running shoes to master the first few miles.

Patience and gradual progress are important if you wish to avoid the possibility of injury.

Below you will find runner my top 10 tips for who wants become a better runner!

1. Set goals

You are healthy and ready for new challenges.

Before you start training, think about what you want to achieve. Set realistic and achievable goals that will motivate you on your path.

By setting goals, you will be focused and motivated, and once you achieve those goals, your self-confidence will grow and you will push yourself further.

That’s why the last week I launched the Sub 1.17h challenge!

2. Pick the right gears

For beginners, it is most important to pick a pair of good running shoes.

Buy your running shoes from a specialist sports equipment store, taking into account your running style and foot shape.

When choosing running shoes, pay attention to the way they fit your foot, how stable they are, and how they absorb shock.

Try on several models of running shoes until you find the ones that are most comfortable for you.

Pro tip: Buy running shoes at the end of the day or after running because your feet swell during the day! Wear regular sports socks when trying them on.

Avoid cotton clothes as they slow down the cooling process.

Pick running clothes made of light, breathable, and fast-drying synthetic materials.

Such clothes will help cool your body by absorbing sweat droplets from your skin and making them easier to evaporate – I wear SOAR clothes and I love them.

Prepare your running clothes according to the weather conditions. Remember that there are no bad weather conditions, just bad equipment.

In order to track your workout, use something to track the time. This includes a regular stopwatch, GPS watch, or smartphone. Choose what suits you, what you can afford, and what is most practical for you.

If you want buy some running gears at good price you can check this list I made for Black Friday 2023, a lot of deals are still actives!

3. Start gradually

Running is quite demanding and many give up very quickly. That is why it is important to start slowly and gradually increase the distance and running pace.

At first, don’t bother with your running pace. Run at a conversational pace and slow down if you can’t say a full sentence.

In the initial phase of training, you cannot run too slow, just too fast.

Made popular by runner and coach Jeff Galloway in the 1970s, the Run Walk Method is simply a running strategy that involves incorporating planned walking breaks in your runs, so you’re regularly switching between running and walking.

Start by using the walking/running method. Over time, you will build enough endurance and you will not need walking breaks. Run the running segments at a conversational pace.

Sample workout for beginners:

Walk for 15 minutes, then alternate 10 times between a minute of running and a minute of walking, and then walk for 10 minutes.

4. Warm up. Always!

You need to warm up before each run. Initially, until you get in shape, warming up can include walking and mobility and dynamic stretching exercises.

A proper warm-up will prepare your body for training and thus reduce the risk of injury! Here’s you can find a perfect warm-up routine for your runs!

5. Be consistent

Consistency is important if you want to progress in running. Just as the absence of one workout will not set you back, one training session will not be enough for you to progress.

Be patient, nothing comes overnight especially in running.

6. Connect with other runners

One of the best ways to maintain motivation is to run with other runners.

Connect with other runners either virtually or, even better, live. That way, you will have the support of people who understand you and you will be able to share experiences with each other.

For example, if you agree to do a workout with a friend, you are less likely to cancel the workout, regardless of your lack of motivation.

Also, running in a group of runners who have the same level of fitness as you will keep you motivated and help you when it becomes difficult.

Let’s connect on Strava, here’s my profile!

7. Consider A Club

Running solo can be one of life’s great joys but if you’re knocking out several runs a week as part of a training plan, doing some of them with other people is a great way to stay motivated, make friends, and discover new places to run!

8. Mix Up Your Runs

The more you run, the better you tend to get at it — but after a while you will need to vary the type of runs you do to continue improving.

If you go hell for leather every time you’ll burn out or get injured, and if you stick to relaxed plods you’re unlikely to get any faster or fitter.

In general a good training plan will be mostly easy runs, interspersed with one speedy intervals or hills session, one tempo run, and perhaps one long run each week, in this way your VO2Max increase and you will become a better runner!

9. Eat The Right Carbs

“For any run lasting more than 90 minutes some easily digestible carbs — a smoothie, banana on toast or porridge with honey — in the hour or two before you start will improve performance,” says McGregor.

You should also ensure you eat enough carbs over the last 24 hours before the run so your muscles’ glycogen stores are filled. This is essential for longer, more intense runs so that your body has all the easy-to-use fuel it needs to perform consistently well for the whole session.

In this issue you can find the best foods to eat after your run.

10. Strength training

The stronger you are, the easier it’ll be for you to use proper body mechanics to run quickly and with ease.

A 2016 study on endurance-trained runners pointed to the effectiveness of both strength and speed-endurance training in improving overall running performance. The runners also reduced their training volume.

To build muscle, lift weights or do bodyweight exercises such as squats, lunges, and pushups. Stay active with sports such as swimming, kickboxing, or volleyball etc etc…

Enjoy running

Lastly, regardless of how crazy it sounds, enjoy running. With a smart approach to training, that is possible.

Gradually increase the loads, do not bother with running pace, and pay attention to adequate recovery.

In time, the results will come on their own!

Trivia Question: Who is the oldest person to complete a marathon?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~84km:

• Monday: 70min Easy

• Tuesday: 50min Easy

• Wednesday: 4x(1500+400) Rec. 3mins

• Thursday: 50min Easy

• Friday: 40min Z2 + 15min Z3

• Saturday: 70min Easy

• Sunday: Rest

A small increase in weekly mileage with a good quality session on Wednesday – Over the next few weeks I will try to maintain 70-80km mileage and go back to adding strength sessions in the gym like last year! I'm still not 100% sure about doing the Half Marathon on January 27th – I'll decide next week.

Finally today I returned home to the Canary Islands! The warm climate and breathtaking landscapes of this island make me want to run a lot! 🙌

Follow me on Strava for more details about my training!

Talk soon!

Just for Laughs 😂

Trivia Answer: Fauja Singh, here’s his incredible story.

Latest Editions

• ASICS Novablast 4 Review (Link)

• The KEY to Great Long Runs (Link)

• The ONLY 3 Ways to Build Running Endurance (Link)

• My Best Tips For Half Marathon Training (Link)

• How Should Your Running Shoe Fit? (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.