20 Running Tips to Make Running Easier

New to running? Need some good running tips? Or have you been running for a while and want some more advanced running tips for intermediate runners?

Then read on, my runner friend, to see 20 awesome running tips for all runners.

Runners sometimes make running harder…don’t be that person.

Listen to these important running tips to make running easier and more enjoyable.

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Running Tips for Beginners:

Beginners can benefit from some basic running tips that help with gear choices, pre- and post-run prep, and training styles.

 

1.) Do Dynamic Stretches Before Running, And Static Stretches After

In recent years, research has shown that dynamic stretches are best for pre-run warm ups, while static stretches are more helpful post-run.

Why? Muscles are already warmed up after a run, and static stretches allow you to hold a stretch for a period of time to lengthen it and increase flexibility and range-of-motion (which is best done when the muscle is already warmed up).

However, trying to stretch out muscles that haven’t been warmed up yet can cause pulls. So instead try dynamic stretching, which involves doing certain moves or exercises in-motion, as opposed to statically, to warm up multiple muscle groups.

Try Dynamic Moves like: jumping jacks, leg swings (side to side motion of your leg to warm up the hip flexors), lunges and twists are some examples.

 

2.) Use Vaseline to Prevent Blisters

Chaffing is a real and uncomfortable thing for runners. But you can (try to) prevent it.

Use vaseline (or Aquaphor or Body Glide, both are pretty inexpensive) on any area that will rub against something throughout the run – think bra straps, feet, waist line, etc. If there’s friction, a blister or chaffing can happen.

Many runners experience blisters on their toes or heels as a result of increased mileage. To prevent this from happening, simply apply a liberal amount of vaseline to the area before a run.

 

3.) Get Good Running Shoes

Think you can cheap out on a pair of non-brand-name sneakers for $30 and no one will ever know the difference?

Wrong.

If there is ONE THING you should invest in during your running journey, invest in running shoes.

Seriously. Take this to heart. It can be the difference between loving running or hating running. Between being sore and tired and unhappy after a run, or feeling accomplished and happy instead.

I’ve been there. You think saving $30 or $50 on shoes is an amazing idea. But it’s not. Go get fitted at your local running store and then buy the pair of running shoes that best fits your gait and foot strike (etc).

Wearing sneakers that aren’t made for running, or cheap running shoes that aren’t meant for you, starts you off on the wrong foot (literally) and can ruin your running ambitions.

 

4.) Replace Running Shoes Every 300-400 miles

I’ve seen recommendations on when to replace running shoes ranging from 250-350 all the way up to 500-600 miles.

Ultimately, you will know when running shoes need to be replaced by how your legs, feet and joints feel after a run.

But it’s better to err on the side of caution and replace earlier rather than later.

Worn out running shoes are bad for training, so make sure to rotate in a new pair BEFORE the old pair is totally worn. That way you have a backup.

Bonus tip: use your fitness tracker (like Runkeeper) to track the amount of miles each pair of shoes has run.

These screenshots show where to find the shoe tracking feature in Runkeeper. It’s under Settings > Shoe Tracking. You can input more than one pair and select a pair to track for each activity.

 

5.) Get Performance (Wicking) Running Clothes

Cotton is the devil for runners. Step away from the cotton.

Performance wear – also known as clothing made from “wicking” material – means moisture from sweat is wicked (or pulled) away from your skin. This helps your body regulate temperature and drastically reduces the risks of blisters or chafing.

Performance gear can get expensive, however, there are multiple ways to get cheaper performance gear:

• Clearance – buy performance gear at the end of the season on clearance in preparation for next year. I do this a lot with winter gear and can get 30-50% off name brand prices (plus it’s like giving future-you a gift next season!)
• Last Years Styles – I don’t know about you, but if I can save 50% by buying a color that was “in” last year, then this is a deal for me.
• Discount Retailers – I like TJMaxx the best for performance gear because they offer name brands for WAY less than retail price. I recently got a running shirt for $11.99, running/yoga pants for $14.99, and a sports bra for $14.99. Not bad at all!
• Non-Name-Brand Options – Kohl’s, JCPenney, etc, all have their own brands (and other non-big-name brands) of athletic and performance gear at lower prices. If the material is right and it fits, consider these options over name-brands.

Learn more about the essential running gear beginners need and prepare yourself for running success.

 

6.) Run With a Buddy to Make the Time Go By Faster

Running is supposed to be fun. While it can be a solo activity, it can also be much more enjoyable with a friend.

Long runs are supposed to be run at a conversational pace. Many beginners should run all runs at this slower, easier pace too.

Guess what that means?

You and a friend get the whole run to catch up!

No need to focus on your running app, the miles, or your playlist. Just conversation. And trust me, it makes the run go by SO FAST!

 

7.) Get Good Sleep

Most people don’t get enough sleep. And that’s a huge detriment to your mental and physical health. Sleep is so crucial to success.

But especially for runners, getting enough sleep each night is especially important to recovery and energy.

Make sleep a good habit along with a good running schedule. Sleep, running, stretching, hydration…all of these things are important in equal measure. Don’t ignore them.

 

8.) Only Increase Weekly Mileage by 10% Each Week

Almost all training schedules show a 10% or less increase in total mileage per week, and it’s for a good reason.

Running a 5K? A Half marathon? Something in between? Make sure your training plan only increases mileage by 10% from week to week to give your body time to adapt to the new distance without experiencing injury.

The exception to this rule is short distances. Your 5K training may have you going from 3 miles to 4 miles the next week. Or 5 to 6 miles. Technically 3 to 4 is a 33% increase but the mileage is so low that it’s ok.

However, don’t try to be a hero and go from 10 miles one week to 14 miles the next week. Step up slowly and surely from week to week for the best results.

 

9.) Focus on Distance, Not Time

Many new runners get hung up on time.

It takes me that long to run a mile? Am I too slow? Why is everyone else so fast? I should speed up! 

This is the wrong thought process.

Don’t compare yourself against other people. You have no idea how long they’ve been running, if they’re actively training for speed or not, or what their general story is.

Compare yourself only to you, and be gentle at first. Running for beginners can be an adjustment. Your body needs time to adjust. Your mind needs time to adjust.

So instead of constantly worrying about your pace or time – focus on your distance.

Especially if you’re following a training plan for something. Is today’s run supposed to be 3 miles, but you’re tired? Go slow. Pace yourself. Just get the miles done and forget about how long it takes.

 

10.) Run to a Good Playlist

Like getting a running buddy, a (good) running playlist can make all the difference between a crappy run and a fantastic run.

I’m my most energetic self while running to a good DJ Khalid song. Or Pitbull. I’m not that picky, but it needs to have a beat.

So do yourself a favor and craft a great playlist or two. Check out The Ultimate 60-Minute Running Playlist for inspiration.

 

 

Running Tips for Intermediate Runners:

Consider yourself a distance runner? Maybe you’re running 10K’s, 10 Milers or Half Marathons and want some extra running tips

 

11.) Strengthen Hips and Glutes to Prevent Injuries

Runners need strong glutes and hips (amongst other muscle groups). It’s a fact.

Get ahead of it and pro-actively do strengthening exercises for runners that will help prevent injury and make you a stronger runner.

 

12.) Add Cross Training into your Weekly Schedule

Runners don’t just run anymore.

They cross train to strengthen supporting muscles too.

What is cross training exactly? Well, cross training activities are anything other than running (in a nutshell). Yoga, cycling, swimming, and so much more, are included as cross training activities.

Learn more with: Cross Training for Runners: The Hidden Secrets You Need to Know

Add in cross training at least 1-2 times per week to supplement your running schedule.

 

13.) Pace Yourself

Too many runners get overly-ambitious at the beginning of a run or race and go full-force at the beginning, only to fizzle out halfway through.

Instead, try pacing yourself. You’ll better learn your comfort pace and be able to maintain it throughout the run without running out of steam.

 

14.) Pick Songs with the Right BPM to for Your Desired Pace

BPM, or Beats Per Minute, can help you set your pace.

Some elite runners use a metronome to learn and keep pace but that seems kinda boring and unnecessary for intermediate runners. Playlist songs can do the same trick (in a muuuuch more fun way).

Note sure what BPM is right for you? Find out with this BPM chart.

 

15.) Run Backwards

Say what?

Yes, run backwards, sideways, and front to back, to strengthen opposing muscle groups that support regular forward running main muscle groups. It also increases overall fitness and balance.

Obviously don’t run backwards in dangerous situations. Do add backwards running when on a treadmill or a safe non-trafficked flat road or trail (where no objects are in your way).

 

16.) Do Foam Rolling

Runners love foam rolling for very good reasons.

First, foam rolling helps relieve muscle soreness and tightness after intense workouts or runs.

Second, foam rolling helps blood circulation and relieves problem spots (like knots) with myofascial release.

Start by foam rolling 1-3 times weekly. Increase as needed.

And check out these 6 Classic Foam Rolling Moves for Runners (The Ultimate Foam Rolling Guide) too.

Need a foam roller? Start with a softer foam roller like the Spri foam roller and then work your way up to a high-density foam roller if the foam starts feeling too squishy.

 

17.) Run Negative Splits Sometimes

Some runners need to pace themselves while others should run negative splits.

Negative splits mean you progressively run faster (starting slower and ending faster) and run the second half of a run or race faster than the first half.

Why run negative splits? Your muscles and joints are warmed up towards the end of the run, but not so much at the beginning. Because of that, increasing speed towards the end can be better for your body.

Plus, mentally, negative splits prepare you to finish strong on race day.

 

18.) Run Faster with Interval/Hill work

Focus on the basics first (proper form, breathing and pacing) first. Once you feel you’re ready to train for speed, try intervals and hill work.

Intervals consist of short bursts of fast running with rest periods in between This can be structure or based on feel (like Fartleks, which allow you to run fast and slow down in bursts based on how you feel) or specific time intervals.

Hill work teaches your legs to work harder and you become more efficient (resulting in naturally faster pace on flat surfaces).

Both are good training techniques to include in your schedule to increase speed. But don’t over-do it. Many runners recommend only 1 speed work session per week.

 

19.) Fuel Correctly (Before, During and After Long Runs)

Runners need proper nutrition all day to perform their best. But proper fueling (aka eating) is required before, during and after long runs too. A long run is any run longer than 60 minutes for most runners.

Learn what runners eat before, during and after long runs to fuel your run deliciously.

 

20.) Test Long Run Snacks Before Race Day

And last but definitely not least. never ever try new foods on race day.

Test long run foods during training runs to see what works for your body.

Some runners can only tolerate whole foods like bananas or nuts, while other runners’ stomach’s prefer engineered fuel like GU packets or energy chew blocks.

 

You might also like: 15 Running Hacks, Revealed

 

That wraps up the best running tips for beginners and intermediate runners – did we miss any good running tips? Tell us in the comments, we always love to hear new tips!