A Practical Guide on How to Improve on Running

If you want to know how to improve on running, the answer isn't always to push harder. It’s about training smarter. The real secret to building sustainable speed and endurance—without burning out—lies in a balanced, intelligent training plan.

It’s all about consistency, not constant, high-intensity effort.

Build a Smarter Running Plan, Not a Harder One

Forget the "no pain, no gain" mindset. The most effective way to improve is a strategy called the 80/20 rule, also known as polarized training. It’s a simple concept that delivers incredible results for everyone, from 5k first-timers to seasoned marathoners.

The idea is straightforward: spend about 80% of your weekly running time at an easy, conversational pace. This is where you build your aerobic base. The other 20% is reserved for high-intensity work like interval training or tempo runs, which is where you build your top-end speed.

This balanced approach is so effective because those easy runs build capillary density and teach your body to use oxygen more efficiently. Without that solid aerobic base, your body can't handle the harder workouts, leading to fatigue and a much higher risk of injury.

Why Slower Running Actually Makes You Faster

It sounds completely backward, but focusing most of your energy on lower-intensity training is the proven path to faster race times.

Running at an easy pace strengthens your heart, muscles, and connective tissues, gradually preparing them for the demands of faster running. This helps prevent the physical and mental exhaustion that comes from hammering every single run.

A huge study analyzing 25,000 racing seasons found something fascinating: faster runners often train at lower relative intensities than their slower peers. The data overwhelmingly showed that the biggest improvements came from training plans dominated by low-intensity miles.

Think of your running fitness as a pyramid. The wide, sturdy base is built with countless easy miles. The sharp peak represents your speed, which is honed with short, targeted workouts. Without that massive base, the peak has nothing to stand on.

An Actionable Weekly Schedule

Here’s a simple way to see how the 80/20 principle looks in a typical week. This is just a template—feel free to adjust the days and distances to fit your life and current fitness level.

Below is a sample schedule that puts this all together.

Sample Weekly Running Schedule for Improvement

This table outlines a balanced and adaptable weekly running schedule. It’s designed to incorporate easy runs, a long run, and one quality workout to help you structure your training for consistent, long-term progress.

By structuring your week like this, you ensure you're getting the right mix of stress and recovery. This consistent, intelligent approach is the most reliable way to improve your running. If you're just starting out, you can find more tips in our running for beginners guide.

Master Your Running Form for Better Efficiency

Think of improving your running form as a free speed upgrade. It’s about running smarter, not harder. By making small adjustments to your technique, you can run more efficiently, use less energy, and reduce your risk of injury.

The goal is simple: move smoothly and economically. Instead of muscling your way forward, you want to learn how to work with your body’s natural momentum. It all comes down to focusing on a few key areas that deliver the biggest returns.

Let’s break down three of the most important elements of good running form.

Run Tall and Stay Relaxed

Your posture is the foundation for everything else. Imagine a string gently pulling you up from the top of your head, keeping your spine naturally tall and aligned. Your gaze should be fixed on the horizon, not staring down at your feet.

This upright posture helps your breathing by opening up your chest, allowing you to take in more oxygen. It also helps you avoid the "runner's slouch" that can put strain on your back and hips when you get tired.

A huge part of running tall is keeping your upper body loose. Your shoulders should be down and back, and your arms should swing forward and back—not across your chest. Keep your hands loosely cupped, like you're holding a delicate potato chip in each one.

Quicken Your Footsteps with Cadence

Cadence is your step rate, or how many steps you take per minute. A slightly quicker, lighter cadence can transform your running. Why? Because it reduces the impact on your joints and boosts your overall efficiency.

Don't get hung up on hitting a magic number like 180 steps per minute. Instead, just focus on taking slightly shorter, quicker steps. A great mental cue is to "run quietly" or imagine you're running across hot coals.

The impact of cadence is highly personal. Research shows that while the average effect of increasing cadence is minimal, individual responses vary greatly. For about 40% of male runners, a higher cadence led to better running economy and a speed enhancement of up to 3%. Discover more insights on how cadence affects running performance.

Practical Drills to Try

• Wall Drills: Stand facing a wall, lean forward from your ankles, and practice lifting your knees as if you’re running in place. This helps reinforce a good forward lean.
• Strides: After an easy run, do four to six 100-meter accelerations. During each one, focus entirely on a single aspect of your form, like your arm swing or landing quietly.

As you start focusing on form, you might notice new aches. If that happens, our guide on how to massage shin splints has some excellent recovery tips.

Incorporate Smart Speed Work to Get Faster

If you want to run faster, you eventually have to practice running faster. But for many, the term "speed work" brings up images of brutal track workouts.

The good news? It doesn't have to be that intimidating.

Adding short, controlled bursts of faster running into your routine is one of the quickest ways to see real improvement. These workouts push your cardiovascular system in new ways, making your regular "easy" runs feel much more comfortable.

The trick is to be smart about it. Speed work should only be a small part of your weekly mileage, designed to complement your easy runs—not replace them.

Different Ways to Build Speed

Speed work comes in all shapes and sizes, and you don’t need a fancy track to get it done. You can choose whatever works for your goals and where you enjoy running most.

Here are a few effective options:

• Fartleks: This is a fun one. It's a Swedish term meaning "speed play," and it’s completely unstructured. During an easy run, simply pick a landmark—like the next lamppost—and run hard until you reach it. Then, jog to recover.
• Hill Repeats: Find a moderately steep hill and run up it at a hard, steady effort. Jog or walk back down to recover, then repeat. This is a fantastic way to build leg strength and power with less impact than sprinting on flat ground.
• Track Intervals: This is the classic speed workout. It involves running a specific distance (like 400 meters) at a fast pace, followed by a recovery jog, then repeating the cycle.

The Power of 10-20-30 Training

One of the most efficient and science-backed methods is 10-20-30 training. It's incredibly simple: you jog for 30 seconds, pick up the pace to a moderate effort for 20 seconds, and then run hard for 10 seconds.

You repeat that cycle five times, take a two-minute rest, and then go again for another set. This approach helps boost your fitness without the high injury risk that comes from all-out sprinting.

A study from the University of Copenhagen discovered that runners who did the 10-second bursts at just 80% of their max effort still saw huge gains. After six weeks, they cut their 5k times by an average of 42 seconds. It’s proof you can get much faster without constantly red-lining. You can learn more about these fascinating running study findings.

This method makes speed work safer and more sustainable. It’s a perfect example of how to improve on running by training smarter, not harder.

Build Strength to Power Your Runs

Many runners think the only way to get faster is to run more miles. But some of your biggest breakthroughs will happen when you’re not even wearing running shoes.

Strength training is the secret weapon for anyone serious about how to improve on running. A stronger runner is a more efficient, powerful, and injury-resilient runner.

While your legs do the obvious work, your true engine is your core, hips, and glutes. A solid core helps you stay upright when you get tired, and powerful glutes provide the force to push you forward with every stride.

The best part? You don’t need a fancy gym membership to build functional strength that actually helps you on the road.

Your Core Strength Routine for Runners

Just two or three quick sessions a week can make a world of difference. All you need is 15–20 minutes to focus on movements that build stability and power right where it counts.

Here’s a simple routine you can do anywhere:

• Planks: Hold for 30–60 seconds, keeping your back flat and hips level.
• Glute Bridges: Lie on your back with knees bent. Squeeze your glutes and lift your hips toward the ceiling.
• Squats: Simple bodyweight squats are perfect. Keep your chest up and imagine you’re sitting back into a chair.
• Lunges: These build single-leg strength and balance—two non-negotiables for a stable running gait.

"I used to get so sore after my long runs, especially in my lower back. A trainer told me to add planks and glute bridges twice a week. It felt too simple, but after a month, my posture on runs felt stronger and that nagging back pain disappeared."
— Jessica T., Chicago, IL

Think of these exercises as tuning up your body’s suspension. They strengthen your musculo-tendon unit, making you more "spring-like." You literally get more energy back with every footstrike.

This small investment of time pays off big. For more ideas on building a resilient body, check out our insights on how to improve blood circulation naturally—a key part of muscle health.

After those strength sessions, our Cryotex Massage Guns are a great tool to help ease any tightness and support your recovery.

Prioritize Recovery for Consistent Progress

Here’s a secret that experienced runners know: the real magic doesn't happen on the run. It happens when you rest.

Effective recovery is the engine that drives your progress. It's when your body adapts, repairs, and rebuilds itself stronger. If you skip it, you’re just breaking your muscles down without ever giving them a chance to catch up.

For anyone serious about getting faster and stronger, recovery isn’t an optional add-on—it’s a non-negotiable part of your training plan.

The Pillars of Smart Recovery

Getting recovery right doesn't have to be complicated. It boils down to mastering a few fundamental habits that give your body exactly what it needs to bounce back.

Think of these as your daily recovery checklist:

• Sleep: Aim for 7–9 hours of quality sleep every night. This is your body’s prime time for releasing growth hormone, which is essential for repairing muscle tissue.
• Nutrition: Refuel within 30–60 minutes after a run with a mix of carbs and protein. This restocks your energy stores and gives your muscles the building blocks they need to repair.
• Hydration: Water is critical for almost every metabolic function in your body, especially muscle recovery. Don’t just chug water after your run; sip it throughout the day.

Active Recovery and Modern Tools

Beyond the basics, you can accelerate your comeback with active recovery techniques. This means doing gentle activities like walking or easy stretching to promote blood flow and ease stiffness without adding more stress.

This is also where modern tools like massage guns can make a huge difference. Percussive therapy is a targeted, powerful way to address muscle soreness and deep tension.

A massage gun can be a game-changer after a tough run. The rapid pulses help support blood flow right where you need it, which can aid your body's natural recovery process and reduce delayed onset muscle soreness (DOMS).

The Cryotex Massage Gun was designed for this purpose. Its different attachments let you target specific muscle groups with precision. That means you can work on tight calves, sore hamstrings, and aching quads like a pro. For a deeper dive, check out our guide on how to speed up muscle recovery.

Using Your Cryotex for Targeted Relief

To get the most out of your massage gun, match the right attachment head to the right muscle group. This step ensures you’re getting the perfect amount of pressure and coverage to help melt away post-run soreness.

Here’s a quick guide to help you pick the right tool for the job.

Cryotex Massage Gun Heads and Their Uses for Runners

Choosing the right head makes all the difference between a generic massage and targeted, effective relief that gets you back on the road faster.

Fuel Your Body for Peak Running Performance

What you eat is what you get out on the road. Proper nutrition isn’t an elite secret; it's the foundation for every runner who wants to get better. Think of your body as a high-performance engine. Food is the fuel.

You wouldn't put cheap gas in a race car, right? Making smart, simple food choices is one of the most powerful strategies for figuring out how to improve on running.

Pre-Run Fueling for Sustained Energy

Timing is everything. Before a run, you need to give your body just enough energy to perform without feeling heavy or bloated. The goal is to top off your glycogen stores—your body's ready-to-use energy—with easy-to-digest carbs.

Try to have a small, carb-focused snack about 30–60 minutes before you head out the door. This isn't the time for a big meal loaded with fats or fiber, since those can lead to an upset stomach mid-run.

A few no-fuss ideas that work every time:

• A small banana
• A handful of pretzels
• A piece of toast with a little jam

These snacks give you a quick shot of energy your body can tap into right away, helping you start strong.

Hydration and Post-Run Recovery

Don’t forget about water. Staying hydrated is non-negotiable, especially on longer runs where dehydration can tank your performance fast. A good habit is to sip water consistently all day, not just right before you lace up.

After you finish, the clock starts on recovery. Your muscles are like sponges, ready to soak up nutrients to start repairing themselves. This is where the magic combination of carbs and protein comes in.

The sweet spot for refueling is within 30–60 minutes after you stop. A simple snack like chocolate milk, Greek yogurt with berries, or a protein smoothie can kickstart recovery and make a huge difference in how sore you feel tomorrow.

To make sure you're getting enough protein, you might want to check out this guide to high-protein snacks for athletes. Good nutrition also supports blood flow, which is critical for getting oxygen to your muscles. You can learn more in our article on ways to improve blood circulation naturally.

Your Top Running Questions, Answered

Every runner, from beginner to veteran, has questions. The path to getting better isn't always a straight line, and it’s smart to ask for directions. Here are some of the most common questions we hear, with real-world answers to keep you moving forward.

How Long Until I Actually See Improvement?

You’ll likely feel a difference within 2–4 weeks of consistent running. That first run where you feel a little less out of breath? That's a huge win, and it comes pretty quickly.

But for those big, noticeable leaps in performance, give it 3–6 months of smart, structured training. This gives your body time to properly adapt to everything you’re throwing at it. Patience and consistency are your best friends here.

Should I Run Longer or Faster to Get Better?

This is the classic running debate, but the answer is clear: both are important, but you need to build your foundation first. For most runners, that means prioritizing longer, slower runs to build a solid aerobic base.

Once that base is solid, you can sprinkle in faster, shorter workouts once or twice a week to sharpen your speed. The 80/20 rule is a fantastic guideline—spend about 80% of your time running easy and 20% pushing the pace.

How Do I Avoid Getting Injured as I Ramp Up?

Staying healthy while increasing your mileage is all about being smart and gradual. The golden rule is the 10% rule: don't increase your total weekly mileage by more than 10% from the previous week. This helps prevent you from doing too much, too soon.

Beyond that, make sure you're doing 2–3 days of strength training each week. Focusing on your core and hips will give you a stable, powerful frame to run with. And never underestimate the power of listening to your body—if you feel a sharp or lingering pain, back off.

A great way to stay ahead of nagging aches is to use a recovery tool like the Cryotex massage gun on tired muscles. Just a few minutes of percussive therapy can help ease tightness and support circulation, helping your muscles recover faster.

If I Could Only Do One Thing, What Would It Be?

Consistency. Hands down, this is the secret ingredient.

Showing up regularly, even for short, slow runs, is infinitely more powerful than crushing one massive workout every few weeks. It’s what builds your aerobic engine, strengthens your joints, and forges the habit of being a runner.

Everything else is built on the simple foundation of showing up. It’s the single most effective tool you have for figuring out how to improve on running.

At BestMassageGun.com, we know that smart recovery is what separates good runners from great ones. Our tools are designed to help you bounce back stronger, stay consistent, and finally smash those goals you've been chasing.

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