5 Ways to Improve Your Running Today

Running can require a lot of patience because it often takes a significant amount of time to see big progress. However, there are some simple, actionable steps you can take today that can make a difference almost immediately. Here are some small and easy-to-implement strategies to improve your running today.

Check Your Running Shoes

When was the last time you checked your running shoes for signs of wear? If you haven’t done it recently, and you can’t even remember when you started running in your current pair, give them a thorough inspection.

Check the bottom of your shoes. Are the treads or soles worn-out? They should last longer than the shoe’s cushioning and shock absorbency, so if the soles and treads are showing signs of wear, it’s time for new shoes.

Put your hand inside your shoe and push on the cushioning. If you can feel your hand on the other side, the cushioning is probably shot.

Hold your running shoes at both ends and twist the shoe. Does it feel firm? A running shoe that has lost its support and sturdiness will twist easily.

If you notice any of the above signs of wear, get yourself a new pair of running shoes as soon as possible. Running in fresh shoes is a fantastic way to boost your motivation, help you feel more energetic during your runs, and help reduce your injury risk.

Pick a Goal

If you don’t have a specific goal that you’re working toward, it can be tough to stay motivated to stick to a regular running routine.

Choosing a goal can be just the spark you need to get you moving. It doesn’t have to be a huge, significant goal, like running a marathon or beating your 5K PR.

A running goal can be something as simple as, “I’m going to run at least 15 miles every week this month.” Once you write down that goal, you’ll be inspired to work on a plan for achieving it. You can start plotting out the days each week when you’ll run and how many miles you’ll run.

When you hit your goal, the satisfaction and confidence boost you feel will encourage you to set another one and keep making progress.

For more advice on goal-setting and ideas for running challenges, check out:

Do a Proper Warm-Up

One of the most common mistakes that runners, from beginners to experienced ones, make is to skip their warm-up. Doing so means that you’re missing out on all the benefits of a warm-up, including raising your heart rate gradually to minimize stress on your heart when you start running, improving oxygen delivery to your muscles, and raising the temperature of your muscles for better efficiency and flexibility.

A pre-run warm-up can be as simple as a brisk walk or easy jog for five minutes. What’s even better than that is to do some warm-up exercises such as walking lunges, jumping jacks, and squats for 5 to 10 minutes.

You’ll know you’re warmed up if your muscles feel warm and loose, you’re sweating lightly, and your heart rate has increased.

Drink Water

Even being slightly dehydrated can lead to a decrease in performance and an overall feeling of sluggishness during your runs.

Make sure to drink some water right before heading out for a run, to make sure you start out the run hydrated. It’s also important to drink water at the end of your workouts to rehydrate. If you’re running longer than 30 minutes, you should also drink some water when you’re feeling thirsty during your runs.

Use Positive Affirmations

Affirmations are positive and empowering phrases statements that can help you overcome negative thinking and challenge unhelpful thoughts. They can help you motivate yourself, promote positive changes, boost your self-esteem, and develop a more optimistic mindset

Positive affirmations are brief phrases, repeated frequently, which are designed to encourage positive, happy feelings, thoughts, and attitudes. They should be specific and not contain negative words such as “not” or “never”.

Here are some examples of positive affirmations that can help undo negative thinking about your health and fitness habits and improve your running: