How to Get Better at Running: More Than Just Miles

Running is one of the most accessible sports—just lace up your shoes and go, right?

While consistency is key, improving as a runner isn’t just about pounding the pavement mile after mile. To truly get better at running—whether it’s shaving seconds off your 5K time, completing a marathon, or simply running without discomfort—you need a more comprehensive approach.

Here’s what separates casual runners from those who see real progress:

1. Strength Training is Essential

Strong runners aren’t just fast—they’re resilient. Incorporating strength training into your routine helps build muscles that stabilise your body, absorb impact, and prevent injury. Exercises like squats, lunges, deadlifts, and core work strengthen key areas like your glutes, hamstrings, and abdominals, making you more efficient and powerful with every stride.

Strength training also improves running economy, meaning you can run faster and further while using less energy. Whether you’re aiming for endurance or speed, this is a game-changer.

2. Vary Your Tempo

Running the same pace for every run won’t help you improve—it’ll just make you good at running that same pace. To get faster and stronger, you need to mix it up:

  • Interval Training: Short bursts of high effort followed by recovery (e.g., 400m sprints) boost speed and cardiovascular fitness.
  • Tempo Runs: Sustained efforts at a challenging but manageable pace improve your lactate threshold, making it easier to hold faster speeds for longer.
  • Long Runs: These build endurance and mental toughness, critical for longer races.

Incorporating a mix of these sessions into your weekly routine can help you see noticeable progress.

3. Recovery Is Non-Negotiable

Improvement happens when you recover, not while you train. Proper recovery strategies—like rest days, mobility work, and fuelling your body with nutritious food—help your muscles repair and grow stronger. Overtraining can lead to fatigue, injury, and plateauing, so listen to your body and prioritise recovery as much as your runs.

4. Technique Matters

Your running form impacts your efficiency and reduces your risk of injury. Factors like stride length, cadence, and posture can all influence your performance. Professional coaching or a gait analysis can identify small changes in your form that could make a big difference over time.

5. Consistency Over Perfection

Finally, the best runners aren’t perfect—they’re consistent. Progress comes from showing up regularly, building smart habits, and staying committed to the process.

Ready to Take Your Running to the Next Level?

At Physical Formula, we specialise in helping runners like you achieve their goals. Whether you’re aiming for a personal best, training for your first race, or overcoming an injury, our expert coaching can help you unlock your full potential.

We go beyond the miles, offering:

  • Tailored training plans that combine strength, speed, and endurance work.
  • Professional guidance to refine your form and build resilience.
  • A supportive environment to keep you motivated and on track.

Running is more than just putting one foot in front of the other—it’s a science, and we’re here to help you master it.

Let us help you become the best runner you can be.

Get in touch today to start your journey!

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