Unlocking Your Best Run Yet: Proven Strategies for Faster, Longer, and Smarter Running

Over the past four years, I’ve taken on half marathons, 5Ks, and 10Ks, each time surpassing my own expectations. 

But the journey hasn’t always been smooth. Along the way, I encountered challenges that forced me to rethink my training, adapt, and grow stronger with each race. Now, I’m excited to share the tools that helped me break through those barriers.

Whether you’re chasing a new personal best or just starting your running journey, these strategies can help you:  

– Get faster  

– Run longer  

– Enhance your running technique

If that sounds like you, let’s dive in!  


What is Running Economy, and Why Does it Matter?

At the heart of running performance lies a simple yet powerful concept: ‘running economy’. Think of it like the fuel efficiency of a car. A fuel-efficient car covers more ground with less gas, and a runner with a high running economy can go farther and faster while expending less energy.  

The secret? Efficient runners require less oxygen to sustain their speed, which means they save energy for the moments that count—whether that’s finishing strong in a race or tackling a tough hill during training.  


Here’s how you can start improving your running economy today.  

1. Add Interval and Tempo Training

One of the most effective ways to enhance your running economy is by mixing up your training intensity. Incorporating intervals and tempo runs helps your body adapt to working efficiently at different speeds.  

– Intervals: Try 400-meter repeats or 30-second sprints with recovery jogs in between.  

– Tempo runs: Maintain a comfortably hard pace for an extended period to build your endurance and speed simultaneously.  

These workouts train your body to use oxygen more efficiently and build the stamina needed to push through challenging stretches.


2. Focus on Running Form

Small tweaks to your form can yield significant gains in efficiency. Efficient runners minimise wasted motion and direct their energy forward.  

Avoid excessive bouncing or over-striding.  

– Keep your posture upright, with a slight forward lean.  

– Use warm-up drills, like high knees and arm swings, to refine your stride mechanics.  

By making these adjustments, you’ll conserve energy and run with greater ease.


3. Incorporate Plyometric Exercises

Explosive movements train your muscles to store and release energy more efficiently. This is known as improving **neuromuscular efficiency**—a fancy term for helping your muscles and nervous system work together more effectively.  

Adding plyometrics to your routine just twice a week can lead to noticeable improvements in power and speed.


4. Build Strength for Stability

Strength training isn’t just for bodybuilders, it’s a game-changer for runners. Building stronger legs and a stable core helps reduce unnecessary energy expenditure and improves your resilience to fatigue.  

Aim for two strength sessions per week to see consistent progress.


5. Train Your Mind

Running is as much mental as it is physical. Confidence, focus, and relaxation can significantly improve your running economy.  

Practice mindfulness techniques to stay calm under pressure.  

– Use positive affirmations to build mental toughness.  

Visualise yourself running efficiently and achieving your goals.  

Studies show that runners who stay relaxed and confident use less energy, making every step feel lighter.


The Road Ahead:

By applying these five strategies, you’ll start to notice profound changes in your running:  

– Longer, more comfortable runs  

– Faster speeds  

– A stride that feels natural and effortless  

Remember, progress takes time and consistency. With these tools in your training arsenal, you’re equipped to go the extra mile, literally. 

Lace up, hit the road, and enjoy the journey of becoming a faster, stronger, and more efficient runner.


 Coach Ben


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