Run Faster, Longer, Stronger, Without Pain: 12 Simple Hacks You Can Use Right Now

I hate running. I suck at it, it hurts my hips and knees. 

But, I love Crossfit, so I need to run.

Over the past few years, I’ve worked hard to improve my running skills.

Here are my best tips, along with the experts from whom I originally learned each one.

1. Proper Warm-up and Cool-down

Jo Pavey, a European Championships gold medalist, emphasizes the importance of a proper warm-up to prepare your body for the stresses of running, and a cool-down to aid recovery .

2. Focus on Form

Pose Method by Dr. Nicholas Romanov, a sports science expert, advocates for improving running efficiency and reducing injury risk through focusing on posture, landing on the forefoot, and maintaining a forward lean.

3. Flat Sole Shoes

Christopher McDougall, author of “Born to Run,” advocates for the benefits of minimalist running shoes, highlighting the Tarahumara tribe’s ability to run long distances with minimal footwear. His book has significantly contributed to the popularity and interest in barefoot and minimalist running.

Here’s the one he recommends:

4. Technique Drills

Sebastian Coe, Olympic gold medalist and World Champion, advocates for incorporating technique drills, such as high knees and butt kicks, to improve running form and efficiency .

Here are 8 great running drills

5. Breathing Techniques

Budd Coates, a running coach and author, promotes rhythmic breathing to improve oxygen flow and stabilize the core. Practicing a breathing pattern that coordinates your breaths with your steps can also help reduce the impact on your body.

Here’s how:

6. Electrolytes

Scott Jurek, one of the most dominant ultramarathon runners in the world, emphasizes the importance of electrolyte intake during long runs and races. His book, “Eat & Run,” discusses his approach to hydration and nutrition, highlighting electrolyte management for endurance athletes.

7. Compression Socks

Paula Radcliffe, the Women’s World Record holder in the marathon, has been seen wearing compression socks in races and has discussed their benefits in terms of improved circulation and reduced muscle fatigue during long-distance runs.

Here are affordable ones:

8. Recovery Tools and Techniques

Amy Yoder Begley, a former Olympic distance runner, utilizes recovery tools and techniques such as foam rolling, massage, and compression garments to aid in recovery and prepare muscles for the next training session.

9. 90 BPM Music

Dr. Costas Karageorghis, a sports psychologist renowned for his research on the effects of music on exercise performance, has studied how synchronous music (music that matches the tempo of the runner’s stride) can enhance the running experience. His work supports the idea that running to a beat, such as 90 BPM for an optimal cadence, can improve performance.

Here’s a great playlist to try:

10. Mental Toughness Training

Dean Karnazes, renowned ultramarathon runner, emphasizes the importance of mental toughness. Incorporating mental training exercises, such as visualization and positive self-talk, can help you push through difficult portions of runs or races.

11. Advanced Training Techniques

Bernard Lagat, a multiple-time Olympic medalist, incorporates advanced training techniques such as interval workouts, tempo runs, and hill repeats to improve speed, endurance, and running economy.

12. Regular Biomechanical Assessments

Mary Cain, a professional middle-distance runner, recommends regular biomechanical assessments to identify and correct imbalances or inefficiencies in running form, which can improve performance and reduce the risk of injury.