10 Things That Will Make You a Better Runner

The lessons that can make running easier, more enjoyable and a whole lot less painful.

Nobody starts running knowing what they’re doing.

You lace up a pair of shoes, head out the door and start running. You probably run too fast, breathe too hard, wonder why everyone else makes it look so easy and then spend the next day walking around like you’ve been hit by a truck or riding a horse.

That’s normal.

Running is deceptively simple. Put one foot in front of the other and keep going.

Getting better at it is a little more complicated.

Over time, most runners figure out a few things that aren’t obvious when you start. You learn that running hard every day isn’t the fastest way to improve. You learn that recovery is training. You learn that your ego is a terrible coach.

And eventually, you learn that the little things — food, sleep, strength, shoes, socks (yes socks) and knowing when to back off — can make a surprisingly big difference.

We’ve been around runners for a long time. We’ve seen people training for their first 5K, chasing marathon PBs, disappearing down trails and discovering that their feet have a very low tolerance for bad decisions.

Here are ten things experienced runners wish they knew when they started.

1. You don’t have to run hard every time

This might be the hardest lesson for a new runner to learn. You go running because you want to get fitter. So naturally, you run as fast as you can.

Makes sense. We’ve all been there. It also makes it remarkably difficult to recover. A lot of your running should feel controlled. You should be able to have a conversation. You should finish feeling like you could have kept going. Those easier runs might not feel particularly impressive, but they allow you to build fitness without constantly digging yourself into a recovery hole.

Hard sessions have their place. You have to know though when to go hard and be uncomfortable and when not to. The mistake many make is training in the middle.

So if you get nothing else from this article other than remembering don’t train in the middle, then you’re on the right path to being a better runner.

If every run becomes a race against your previous run, eventually you’re going to lose.

2. Consistency beats the occasional heroic effort

There’s a familiar pattern among new runners. You decide you’re going to take running seriously. You run more kilometres. You run faster. You add hills. You start doing intervals. You buy a new pair of shoes. You sign up for a half marathon. And then your calf starts making noises. Your body needs time to adapt to increased training. If you’re increasing your distance, there’s no need to simultaneously make every run faster and harder.

Give your body a chance to catch up with your ambition.

This is particularly important when you’re moving from shorter runs into longer distances, where the cumulative stress on your feet, muscles and joints increases significantly.

Running 30 kilometres once isn’t nearly as useful as running regularly for months. Like most good things in life, it takes take time. That one gym workout won’t have the six pack abs showing next time you don the budgies at the local pool. But 12 months later…….well that’s a different story.

Fitness is built through repeated exposure: Run > Recover > Adapt > Repeat.

The boring weeks count. The easy kilometres count. The run where you weren’t particularly motivated but went anyway counts.

That’s how you get better.

3. Your easy runs should actually be easy

This deserves its own point because runners are spectacularly bad at it. An easy run isn’t supposed to be a moderately hard run. If you’re constantly breathing heavily, checking your watch and trying to maintain a pace that feels impressive, you’re probably not running easy.

Slow down. Seriously.

We’ve all been there and still to this day I have to fight myself. If I see someone breeze past me on my easy run that competitive urge kicks in ‘not today’, but then I have to remind myself it’s an easy run - who cares - there’s a bigger picture.

Remember the exact pace isn’t important. Your fitness, terrain, weather and fatigue will all affect it.

Think about effort rather than the number on your watch, but if you have a sports watch you should be in zone 2 - easy. An easy run should allow you to accumulate kilometres without turning every outing into a workout.

And there’s something else you’ll discover:

Once you get fitter, your easy pace gets faster without you trying to make it faster.

We all know Kenyans are very good at running and believe it or not there easy pace can be around 5.30-6.00 min kms. Easy……..

4. Don’t increase everything at once

There’s another familiar pattern. You decide you want to run further, so you increase your distance. At the same time, you decide you want to get faster, so you add intervals. Then you decide you should run hills. Then you decide you need to run more days.

Suddenly you’ve changed almost everything about your training in the space of a fortnight. But your body hasn’t received the memo.

It takes time for muscles, tendons, bones and connective tissue to adapt to increased training loads. If you’re increasing your distance, there’s no need to simultaneously make every run faster and harder.

Build one thing at a time.

And don’t be afraid to repeat a week in a training program if you don’t feel ready to progress.

There is no prize for finishing a training plan as quickly as possible.

Progress not perfection.

5. Strength training can make you a better runner

You don’t need to become a bodybuilder. You don’t need to spend five days a week in the gym getting jacked. But some basic strength work can be incredibly useful for runners.

Your legs don’t just move you forwards. Your muscles help absorb and produce force every time your foot hits the ground. Squats, lunges, calf raises, step-ups and exercises that strengthen your hips and core can all have a place in a sensible running program.

Think of strength training as supporting your running rather than competing with it. And if you’ve ever had your calves destroyed by a hill session, you’ll understand why having stronger legs isn’t a bad idea.

6. Learn the difference between discomfort and a problem

Running isn’t always comfortable. Your lungs might work hard. Your legs might feel heavy. The final kilometre of a long run might involve some creative negotiation with yourself.

That’s normal.

Sharp pain isn’t something you should simply push through because you’ve read that “real runners don’t stop”.

They do.

Experienced runners get better at recognising the difference between normal training discomfort and something that needs attention. Don’t ignore a small problem for three weeks because you’re hoping it’ll disappear. Sometimes backing off for a few days is the smartest training decision you can make. Alternatively, switching things around during the week or month - periodisation - something we’ll return to in a later post.

But remember this: missing three days is better than missing three months.

7. Fuel and hydration become more important as you run further

You can get away with very little preparation for a short run.

Go out. Run. Come home.

As the distance (or speed) increases, things change. Your body has finite energy stores. The longer you run, the more important it becomes to think about hydration and carbohydrate intake.

This is particularly relevant for long runs and races. And here’s another lesson experienced runners learn:

Don’t experiment on race day.

If you’re planning to use gels, sports drinks or other fuel during a race, practise with them during training. Your stomach needs training too.

Something that looks like a fantastic idea at the start can look considerably less fantastic after some decent kilometres.

The same goes for your clothing, shoes and socks.

Your long run is your testing ground. Use it.

8. Your feet are part of your training equipment

Runners spend an enormous amount of time thinking about shoes. They compare brands. They compare cushioning.

They compare stack heights, heel-to-toe drops and every other specification manufacturers can dream up. But your shoe is only one part of the system.

Your feet are sitting inside that shoe for the entire run. And as your distances increase, small problems can become big ones. A hot spot at 5km might become a blister at 15km. Not sure what the difference between a hot spot and a blister is then our decoding hot spots may help.

A sock that bunches slightly might become a painful lump after two hours. Sweaty feet can increase friction. Cotton socks can hold onto moisture. A poorly fitting sock can move around inside your shoe.

None of these things will necessarily matter on a quick jog around the block.

They can matter enormously on a long run. That’s where a good pair of running socks earns its place. Look for a secure fit, sensible construction and materials that manage moisture.

The goal isn’t to find a sock with the longest list of technical-sounding features.

The goal is to put it on, forget about it and get on with your run. They’re the best socks - the ones you forget about.

9. Blisters aren’t something you have to accept

Some runners seem to regard blisters as an unavoidable part of running.

They’re not. You might occasionally get one. Things go wrong. Feet get wet. Shoes get dirty. Conditions change.

But recurring blisters are worth investigating. Start with the obvious questions.

Is the shoe fitting correctly?

Are your feet moving around inside it?

Are your socks slipping or bunching?

Are your feet getting excessively wet?

Is there a particular area that’s repeatedly rubbing?

This is where anti-blister socks can be useful. Different constructions and materials can help reduce friction and manage moisture, depending on what is causing the problem. Toe socks can also be worth considering if your problems occur between the toes, as separating the toes can reduce skin-on-skin friction.

But remember: socks aren’t magic.

If your shoe doesn’t fit, the sock can’t completely fix it.

Think of the foot, sock and shoe as a team. They need to work together.

10. Different running requires different gear

As you become more experienced, you start to realise that there isn’t one perfect setup for every run.

Your 5K road race isn’t the same as a 30-kilometre trail run. Your summer morning run isn’t the same as a winter long run. And the socks that feel brilliant for one aren’t necessarily the socks you want for another.

Trail running is a great example. On a trail, your feet deal with uneven ground, dirt, rocks, water, mud, climbs and descents. You’re also potentially running for much longer.

A good pair of trail running socks can provide the fit, cushioning, protection and moisture management that’s appropriate for that environment. You might want something more substantial than the lightweight sock you use for a fast road session.

Or you might not. That’s the point. Good gear isn’t about having the most expensive equipment. It’s about having the right equipment for what you’re actually doing.

Want to Put It Into Practice?

Reading about running is easy. Actually getting out the door is the harder bit.

If you’re looking for some structure, here are two simple sample programs to help put the ideas above into practice. They’re deliberately uncomplicated.

You don’t need seven different types of intervals, a spreadsheet that requires a university degree or two heart-rate monitors.You need to run consistently, gradually build your fitness and give yourself enough time to adapt.

Sample 5K Training Plan

Who is it for?

This plan is designed for someone who is beginning to build toward running 5km continuously.

If you’re already running 5km comfortably, you can skip this one and use the half-marathon plan below as inspiration.

Aim for three running sessions per week, with at least one rest day between runs.

Run the easy sessions at a pace where you could hold a conversation (think HR zone 2).

Week	Session 1	Session 2	Session 3
1	1 min run / 2 min walk × 8	20–25 min easy run/walk	1 min run / 2 min walk × 8
2	2 min run / 2 min walk × 7	25 min easy run/walk	2 min run / 2 min walk × 7
3	3 min run / 90 sec walk × 6	25–30 min easy	3 min run / 90 sec walk × 6
4	5 min run / 2 min walk × 5	30 min easy	5 min run / 2 min walk × 5
5	8 min run / 2 min walk × 4	30 min easy	15–20 min continuous easy run
6	10 min run / 2 min walk × 3	30–35 min easy	20–25 min continuous easy run
7	25–30 min easy	6 × 1 min comfortably hard / 2 min easy	35–40 min easy
8	25 min easy	20 min very easy	5K race or time trial

Don’t worry if you can’t follow the table perfectly.

Sessions that are not marked easy can be done at a higher intensity. If you have a HR watch - high zone 3 pushing into zone 4 usually does the trick. Or where you can talk, but only say a few words, as opposed to a full blown conversation. It’s a pace where you think I don’t want to do this, but I can do this for a while (30mins). If you’re at a pace where you vision an ambulance at the other end, you’re probably pushing too hard.

Note, this is a simple, basic sample program to get you going. It’s not designed for you to run a sub 20 minute, sub 15 minute 5km. It’s about getting you moving forward and being better than what you were yesterday.

If Week 4 feels like Week 3, repeat Week 3.

If you miss a week, don’t try to cram the missed sessions into the following week.

Just pick up where you left off or repeat the previous week. The goal isn’t to complete the program perfectly. The goal is to become someone who runs regularly.

And what about your socks?

As your running sessions become longer, it’s worth paying attention to your feet. This is a good point in your training to start testing the running socks you’ll actually want to use for longer runs.

Don’t wait until race day to discover that a sock slips, bunches up or leaves you with a hot spot. Your feet are giving you feedback. Listen to them.

Sample Half-Marathon Training Plan

Who is it for?

This plan is for a runner who can already comfortably run around 8–10km and wants to build toward a half marathon.

It isn’t a couch-to-half-marathon program.

If you’re currently starting from scratch, build toward a 5K first, then a 10K, before taking on 21.1km.

Four running days per week gives us enough room for easy running, a quality session and a progressively longer long run.

Week	Easy Run	Quality Session	Easy Run	Long Run
1	5 km	6 × 2 min comfortably hard / 2 min easy	5 km	9 km
2	5 km	5 × 3 min comfortably hard / 2 min easy	5 km	11 km
3	6 km	6 × 3 min comfortably hard / 2 min easy	5 km	12 km
4	5 km	30 min steady	5 km	10 km
5	6 km	4 × 5 min comfortably hard / 2 min easy	6 km	14 km
6	6 km	35 min steady	5 km	16 km
7	6 km	5 × 5 min comfortably hard / 2 min easy	6 km	18 km
8	5 km	30 min steady	5 km	14 km
9	6 km	3 × 8 min comfortably hard / 3 min easy	6 km	19 km
10	5 km	4 × 5 min at controlled race effort / 2 min easy	5 km	16 km
11	5 km	25–30 min steady	5 km	12 km
12	4 km	3 × 3 min comfortably hard / 2 min easy	3 km	Half Marathon — 21.1 km

How hard should these runs be?

Don’t get too hung up on exact pace. Your easy runs should feel easy. So much so that you feel guilty how easy they were. That’s about the right pace.

Your long runs should generally be controlled enough that you finish feeling like you could have continued. The quality sessions are where you introduce some faster running, but they’re not meant to be an all-out sprint competition with yourself.

A useful rule:

Easy: You can talk.

Steady: You’re working, but controlled.

Hard: You’re working properly, but you still have something left.

You don’t need to destroy yourself in training to improve.

In fact, like I said at the start of this post, arguably the biggest mistake runners make is doing too much of their training at moderate-to-hard intensity - the  middle.

The Long Run Is the Important One

For a half marathon, the long run is where you learn what happens when your body has been running for a long time.

It’s where you practise:

• Pacing
• Hydration
• Fuel
• Clothing
• Shoes
• Socks
• Running when you’re tired
• And, occasionally, questioning why you signed up for this thing

Don’t treat your long runs as races. They’re training. You should finish most of them feeling like you’ve done some work, not like you’ve just competed in the Olympics.

And as those long runs get longer, you’ll discover something important:

Everything gets magnified.

A shoe that’s slightly uncomfortable becomes really uncomfortable. A shirt that rubs becomes a problem. A sock that doesn’t quite fit becomes a problem. A tiny hot spot becomes a blister. This is why your long runs are the perfect place to test your gear.

Don’t Discover Your Race-Day Socks on Race Day

This deserves its own section. You’ve spent three months training. You’ve run hundreds of kilometres. You’ve carefully worked out your shoes. You’ve tested your nutrition. You’ve figured out your race pace.

Then, on race morning, you pull a brand-new pair of socks out of the packet.

Don’t.

Your race-day socks should be something you’ve already worn during training. Ideally, you’ve worn them on some of your longer runs. You know how they fit. You know how they behave when your feet get sweaty. You know whether they stay where they’re supposed to. And you know whether your feet like them.

If you regularly experience hot spots or blisters, use your training runs to experiment. Try different running socks. Try anti-blister socks. Try some tape.

If your problem is between your toes, try toe socks. If you’re training for a trail race, try trail running socks that match the conditions you’ll actually encounter.

Then, when race day arrives, don’t change anything unnecessarily.

Race day is not the time to get adventurous.

One Last Thing: These Are Templates, Not Rules

There is no perfect training plan. We are all different. 

Your starting fitness, training history, available time, terrain and goal will all change what makes sense for you.

Think of these programs as a starting point. An idea. Perhaps some inspiration. For the athletes I coach these programs look different. Not because I’ve put the dud ones here. Rather because the two above are a rough guide. When you’re doing the work you don’t need a ‘one size fits all’ system. You need a program specifically tailored to you, your goals, your HR etc. Reach out if you need help and want more specific advice. 

If you’re tired, recover. If something hurts, don’t blindly push through it. If a week gets too busy, adapt. And if you find that three runs a week works better for you than four, that’s perfectly fine.

Consistency beats the occasional heroic effort. Even if you absolutely smoked that young bloke on his easy run and suddenly decided you’re ready for the marathon, selecting the Elite category and telling everyone you’ve “still got it.”

He might just have been doing his easy run, so before you embark on your new career as a professional athlete and start checking flight times for the Boston Marathon.

Settle tiger. 😄 

The Best Running Advice Isn’t Always About Running

As you get better at running, you’ll probably discover that improvement isn’t just about adding more kilometres.

It’s about everything around those kilometres: Sleep > Recovery > Strength > Nutrition > Pacing> Good training > Good shoes > Good socks.

And knowing when to take a day off.

The temptation is always to look for the next thing that will make you faster. A new watch, a new shoe, a new training program or a new supplement.

Sometimes the answer is much less exciting.

Run consistently. Recover properly. Eat well. Eat enough.Get stronger. Sleep.

And don’t turn every easy run into a race.

Stay Moving,

Jake

Useful Links

Want to dig a little deeper? Here are a few useful resources:

• Prevent Blisters — Practical advice on reducing friction, managing moisture and keeping your feet happier on longer runs.
• The Ferrari Effect: Train Thick, Race Thin — Why your everyday training setup doesn’t necessarily need to be the same as your race-day setup.
• Get Used to Being Uncomfortable — Because getting better at running isn’t always supposed to feel easy.
• Running Sock Collection — Our range of performance running socks for everyday training, racing and everything in between.
• Trail Running Sock Collection — Socks designed for runners who spend their kilometres on dirt, rocks, trails and whatever else the track throws at them.
• Blister Prevention Collection — A selection of socks and products designed to help reduce friction, moisture and the common causes of blisters.