15 Essential Running Tips for Beginners and Pros in 2024

Updated: October 9, 2024

October 9, 2024 in Training guides

Whether you're a newbie taking your first strides or a seasoned marathoner, there's always room to improve your running game.

As an elite runner with 20 years of experience, a 10k PB of 31 minutes, numerous half marathon wins, and a certified UESCA running coach, I have picked up and learned many tips over the years.

Learn from me what can work and what doesn't work so well.

Here are 15 running tips that can help you wherever you are on your running journey.

1. Start with the Right Gear

Before you even think about pounding the pavement, let's talk gear. The right equipment can make or break your running experience, so let's make sure you're set up for success.

Properly fitted running shoes are the foundation of any successful running journey. Don't just grab any old pair off the shelf; if you are just getting started, then head to a specialty running store where experts can analyze your gait and foot type.

Here, you will be able to try on a range of shoes and models. They'll help you find the perfect pair that supports your unique biomechanics. Remember, what works for your running buddy might not work for you.

Once you've got your shoes, let's talk clothes. Moisture-wicking fabrics are ideal. They'll keep you dry and comfortable, whether you're tackling a quick 5K or going the distance in a marathon. Look for breathable materials that move with you.

Consider investing in some essential accessories to level up your running game:

  • A reliable running watch to track your distance, pace, and heart rate
  • Reflective gear for those early morning or late evening runs – safety first!

Remember, good gear doesn't make the runner, but it sure can help you run better and more comfortably!

2. Work on Your Running Form

Proper running form isn't just about looking good (although that's a nice bonus) – it's about efficiency, speed, and injury prevention.

I continue to aim to work on my running form and technique. Completing running drills before a workout can be a really good way to practice good running form.

Some pointers to think about,

  • Head: Keep it level and look ahead, not at your feet. This helps maintain proper posture and prevents neck strain.
  • Shoulders: Relax those shoulders, tension here can cause issues further down your body and restrict your stride.
  • Hips: Keep your hips stable and facing forward. No side-to-side motion – you're running, not salsa dancing!
  • Feet: Heel strike, midfoot, or forefoot? While there's no one-size-fits-all answer, generally speaking, a midfoot strike is preferable; however, if you do try and adjust your foot strike, do so gradually.

Remember, good form takes practice. Don't get discouraged if it feels awkward at first – your body will adapt over time. Consider asking a running buddy to film you or working with a coach to fine-tune your technique.

3 Build a Specific Training Plan 

A structured training plan is like a roadmap to your running goals. It helps prevent burnout, reduces injury risk, and keeps you motivated. Here's how to build one:

Having a plan that contains variety is key to becoming a better runner. Include different types of runs in your weekly routine:

  • Easy runs: These should make up the bulk of your mileage. They build endurance and allow for recovery.
  • Long runs: Once a week, go the distance. This builds mental and physical stamina.
  • Tempo runs: Run at a "comfortably hard" pace to improve your lactate threshold.
  • Interval training: Short, high-intensity bursts followed by recovery periods. 

Rest and recover: Rest is when the magic happens, allowing your body to repair and strengthen. Aim for at least one full rest day per week.

Gradual progression: This applies to mileage and intensity; the 10% rule is a common guideline for safely increasing your weekly mileage.

Be flexible: While structure is important, listen to your body. If you're feeling unusually fatigued or sore, it's okay to swap a challenging workout for an easy run or even an extra rest day.

Remember, the best training plan is one you can stick to consistently. Be realistic about your time commitments and current fitness level when creating your plan.

4. Warm-up and Cool-down Routines

Pre-run warm-up: Dynamic movements work well as part of a warm up. It prepares your muscles for action and can help prevent injuries. Try these:

  • Leg swings (front to back and side to side)
  • Walking lunges
  • High knees
  • Butt kicks
  • Arm circles

Start with 5-15 minutes of easy jogging before diving into your main workout. This gradually increases your heart rate and body temperature.

Post-run cool-down: A proper cool-down helps your body transition back to its resting state and can reduce muscle soreness.

Start with 5-10 minutes of easy jogging or walking to gradually lower your heart rate. Then, move into static stretching:

  • Hamstring stretch
  • Quad stretch
  • Calf stretch
  • Hip flexor stretch
  • Upper body and arm stretches

Remember, the few extra minutes you spend on warming up and cooling down can save you hours of discomfort later. Your future self will thank you!

5. Your Nutrition and Hydration

You wouldn't try to drive a car without fuel, would you? Well, your body is your vehicle for running, and it needs the right fuel to perform at its best.

Pre-run nutrition: Timing is key here. Aim to eat a light meal 2-3 hours before your run or a small snack 30-60 minutes before. Some runner-approved options:

  • Banana with peanut butter
  • Toast with avocado
  • Greek yogurt with berries
  • Oatmeal with a drizzle of honey

Personally, as my main run is done in the morning, I really like the oatmeal with honey and also add a banana as well.

If it's a particularly long workout, I will also add in some toast.

Post-run nutrition: After your run, focus on replenishing your energy stores and kickstarting muscle recovery. Aim for a combination of carbs and protein within 30-60 minutes after your run. Try:

  • Chocolate milk
  • Turkey and cheese sandwich
  • Hummus with whole grain crackers and veggies
Photos of some good running fuel

Hydration is just as crucial as nutrition. Here are some hydration strategies for different run lengths:

  • Short runs (under 60 minutes): Water is usually sufficient.
  • Medium runs (60-90 minutes): Consider a sports drink to replenish electrolytes.
  • Long runs (90+ minutes): Definitely opt for sports drinks or electrolyte tablets. You might also want to experiment with energy gels or chews.

6. Incorporate Strength Training

Strength training isn't just for bodybuilders.

It's a secret weapon for runners that can help improve your performance, prevent injuries, and even make you faster. 

When I am strict with my strength routine, I feel more powerful, and my stride feels much better.

Benefits of strength training for runners:

  • Improved running economy (you'll use less energy to maintain your pace)
  • Increased power and speed
  • Better running form and posture
  • Reduced risk of common running injuries

Key exercises for runners:

  • Squats: They strengthen your quads, hamstrings, and glutes – all crucial for running power.
  • Lunges: Great for balance and stability. Try forward lunges, reverse lunges, and walking lunges.
  • Planks: Core strength is vital for maintaining good running form. Hold those planks!
  • Deadlifts: Another powerhouse move for your posterior chain.
  • Calf raises: The Calves work incredibly hard during running and are a prone area for injuries to occur.
  • Push-ups: Having a strong upper body can help with not only your arm swing but also your overall posture, particularly as you begin to tire in longer or harder efforts.

How often should you strength train? Start with two sessions per week. Start with bodyweight exercises and gradually add weights as you get stronger.

Focus on functional strength that will benefit your running.

7. Listen to Your Body

Your body is pretty smart – it knows when something's not right. Learning to listen to these signals can help you prevent injuries, avoid burnout, and become a better runner overall.

Recognizing signs of overtraining:

  • Persistent fatigue
  • Decreased performance
  • Mood changes (irritability, lack of motivation)
  • Trouble sleeping
  • Increased resting heart rate

If you notice these signs, it's time to take a step back and reassess your training plan.

Differentiating between good and bad pain:

  • Good or normal more expected pain: The "burn" you feel during a hard workout or the general muscle soreness after a challenging run. This typically subsides within 24-48 hours.
  • Bad pain: Sharp, sudden, or persistent pain that doesn't improve with rest. This could indicate an injury.

When to take a break or seek help:

  • If you're experiencing persistent pain, especially if it's affecting your gait
  • If you're feeling constantly fatigued or unmotivated
  • If you're not seeing progress despite consistent training

Seek help from a sports medicine doctor or physical therapist. They can provide valuable insights and help you get back on track.

Remember, taking a rest day or easing up on your training isn't a sign of weakness – it's a sign of smart training. You will find you progress far better in the long run if you know how to adapt and reassess when things crop up.

8. Set Realistic Goals

Setting goals gives you direction and motivation. Aim to create SMART running goals:

  • Specific: Instead of "I want to run faster," try "I want to run a sub-25 minute 5K."
  • Measurable: Make sure you can track your progress. Time, distance, and pace are all easily measurable.
  • Achievable: Challenge yourself, but be realistic. If you're just starting out, aiming for a 2:30 marathon might be a bit much.
  • Relevant: Your goals should align with your overall running aspirations.
  • Time-bound: Set a deadline. "I want to run a sub-25 minute 5K by the end of the year."

Tracking progress is crucial for staying motivated. Consider using a running app or a training log. This can prove to be a great confidence booster if you need it before a race,

As you improve, don't be afraid to adjust your goals. Maybe that marathon you thought was years away is actually within reach sooner than you thought.

9. Join a Running Community

Running might seem like a solitary sport, but there's incredible power in community. Joining a running group or finding a running buddy can take your training to the next level.

There are so many benefits of running with others. For example,

  • Accountability: It's harder to skip a run when someone's waiting for you!
  • Motivation: Nothing like a little friendly competition to push you out of your comfort zone.
  • Safety: This is especially important for early morning or late evening runs.
  • Knowledge sharing: Learn from more experienced runners.
  • Fun: Because let's face it, everything's more enjoyable with friends!

Don't forget about online communities too! There are tons of supportive running groups on social media where you can share experiences, ask for advice, and cheer each other on.

10. Embrace Recovery Techniques

Recovery is absolutely crucial for improving performance and preventing burnout.

Here are some recovery techniques for you to try and prioritize.

Sleep: The best form of recovery and where your body really grows and develops. Aim for 7-9 hours per night.

Active recovery vs. complete rest:

  • Active recovery: Light activity like easy jogging, swimming, or cycling. Great for promoting blood flow without adding stress.
  • Complete rest: Sometimes, you just need to put your feet up and relax. Listen to your body!

Specific running tools to try,

  • Compression gear: This can help reduce muscle soreness and improve circulation.
  • Ice/cold baths: Can help reduce inflammation after hard workouts.
  • Massage: Whether it's from a professional or self-massage with a foam roller or massage gun.
  • Yoga: Great for improving flexibility and mindfulness.

Remember, recovery isn't just physical – it's mental too. Make sure to take time for activities that help you relax and de-stress.

11. Understand the Power of Heart Rate Data

In the age of wearable technology, Understanding and utilizing your heart rate data can take your training to the next level.

Why monitor heart rate?

  • Ensures you're training in the right zones for your goals
  • Helps prevent overtraining
  • Provides insights into your fitness improvements over time

Here's a general guide to heart rate zones however, heart rate training is very specific to the individual:

  1. Zone 1 (50-60% max HR): Warm-up and recovery
  2. Zone 2 (60-70% max HR): Easy, aerobic running - great for building endurance
  3. Zone 3 (70-80% max HR): Tempo runs and "comfortably hard" efforts
  4. Zone 4 (80-90% max HR): High-intensity intervals
  5. Zone 5 (90-100% max HR): All-out efforts, sprints

To get started:

  1. Calculate your maximum heart rate (a common formula is 220 minus your age, though this is just an estimate)
  2. Invest in a reliable heart rate monitor - many running watches now include this feature
  3. Begin tracking your heart rate during different types of runs
  4. Adjust your effort based on your heart rate zones and training goals

Remember, heart rate can be affected by factors like stress, sleep, and caffeine intake.

Use it as a tool in your training toolkit, not as the be-all and end-all of your running efforts. Learning how to run on feel is still a very important part of being a runner.

12. Enter a Race

There's nothing quite like the buzz of race day to ignite your running passion. Whether it's a local 5K or a bucket-list marathon, entering a race can provide motivation, structure, and a sense of accomplishment.

Benefits of racing:

  • Provides a concrete goal to work towards
  • Offers a chance to test your fitness in a supportive environment
  • Introduces you to the wider running community
  • It gives you the ultimate runner's high. The fun and atmosphere, as well as a shiny medal, can all add to that high.

Tips for your first race:

  1. Choose an appropriate distance - don't jump straight into a marathon if you're new to running
  2. Give yourself enough time to train properly
  3. Familiarize yourself with the course beforehand if possible
  4. Don't try anything new on race day; this means your shoes, kit, and nutrition.
  5. Pace yourself - it's easy to get caught up in the excitement and start too fast
  6. Enjoy the experience! Remember, just finishing is an achievement to be proud of

From Parkruns to ultramarathons, there's a race out there for everyone. 

13.  Run in Different Areas

Running in different areas not only keeps your training interesting and fun but also challenges your body in new ways.

Benefits of varying your running routes:

  • Prevents boredom and mental fatigue
  • Challenges different muscle groups (especially if you mix up terrain)
  • Improves your overall running skills
  • Provides new scenery and potentially beautiful views
Runner in nice location

Here are some ideas for mixing up your routes: 

  • Hit the trails: Trail running improves balance, strengthens ankles, and offers a peaceful nature experience; you may need to buy some trail shoes, but it can add a whole new dimension to your training. 
  • Beach running: Great for building leg strength (but start with short distances as it's more challenging)
  • Urban exploration: Use your runs to discover new parts of your city, and you could even run to or from work.
  • Track workouts: Great for speed work and precise distance measurement
  • Destination runs: Plan a run or even a race as part of your next vacation.

Remember to prioritize safety when exploring new areas. Let someone know where you're going, carry a phone, and be aware of your surroundings.

14. Learn from Experienced Runners and Coaches

In the running world, experience is golden. Tapping into the knowledge of seasoned runners and professional coaches can fast-track your progress and help you avoid common pitfalls.

When I first started, I learned a huge amount from my teammates and coach; there are many ways you can gain knowledge, such as, 

  • Join a running club: Many clubs have experienced runners who are happy to share their knowledge.
  • Attend running clinics or workshops: These often feature expert speakers and hands-on learning.
  • Hire a running coachEven a few sessions can provide personalized advice and technique corrections.
  • Follow running blogs and podcastsAs an example, I share multiple tips and guides as well as kit recommendations, which I have found effective.
  • Participate in group runs at local running stores: These often attract a mix of experience levels.

Key areas where experienced advice can help:

  • Fine-tuning your running form
  • Developing a training plan tailored to your goals
  • Nutrition and fueling strategies
  • Mental techniques for pushing through tough runs
  • Race day strategies and tips

However, what works for one runner might not work for another. Use the advice you receive as a starting point, and don't be afraid to adapt it to your own needs and preferences.

15. Build a Shoe Rotation

Runner with shoes

Building a running shoe rotation can extend the life of your shoes, reduce injury risk, and optimize your performance for different types of runs.

Benefits of a shoe rotation:

  • Allows each pair to decompress between runs
  • Provides different levels of cushioning and support for various workouts
  • Reduces the repetitive stress on your feet and legs
  • Helps you identify which shoes work best for different types of runs

How to build your rotation, just as an example, however two pairs would probably suit most runners:

  1. Daily trainers: Your go-to shoes for most runs. You might want two pairs of these to alternate.
  2. Speed work shoes: Lighter, more responsive shoes for tempo runs and intervals.
  3. Trail shoes: If you venture off-road, a pair with good traction is essential.
  4. Race day shoes: Many runners like lighter, more performance-oriented shoes for races.

Tips for managing your rotation:

  • Keep track of the mileage on each pair. Most shoes last 400-500 miles.
  • Rotate your shoes based on the type of run you're doing, not just alternating days.
  • Pay attention to how your body feels in different shoes. This can guide future purchases.

Remember, while having a variety of shoes can be beneficial, it's not necessary to have all these types when you're just starting out. Begin with a good pair of daily trainers and gradually build your collection as you develop as a runner.

Conclusion

And there you have it: multiple running tips to elevate your running game!

My favorite thing about running is the incredible experiences you'll have along the way.

From the solitude of early morning runs to the camaraderie of race day, from the challenge of pushing to a new personal best and the joy of achieving your goals, running has so much to offer.

You also don't know how far the journey may take you.

There are plenty of stories of age group champion runners who only took up the sport in later life, after having kids, or as a way to de-stress from work.

The key thing is enjoying your running and staying disciplined throughout the journey.

About the author 

James

James is an elite distance runner and has also raced triathlon for a number of years. James is a fully certified UESCA Running Coach and has a passion to help all athletes succeed in finding a balance within sport and life.