Running is one of the simplest and most effective ways to get in shape, but let’s face it—most advice on how to use running to achieve fitness goals is pretty generic. You’ve heard the basics: get good shoes, follow a schedule, and stay hydrated. But what about the less obvious tips that can take your running (and your progress) to the next level?
I’ve been though it myself! I’ve written about some of my personal experiences getting through the initial running hump here:
The Unexpected Ways Running Made Me a Better Person
Here are some lesser-known strategies to help you use running to not just hit but smash your fitness goals.
1️⃣ Run by Effort, Not Pace
While tracking your pace can be helpful, obsessing over it can lead to burnout or disappointment, especially if you’re new to running. Instead, focus on running by effort.
- Use a simple scale:
- Easy effort: You can comfortably hold a conversation.
- Moderate effort: Talking is possible but slightly labored.
- Hard effort: Talking is out of the question.
💡 Why It Works: This approach trains your body to adapt to effort levels rather than numbers, making your workouts more intuitive and sustainable.
2️⃣ Add Hill Sprints or Stairs for Power and Speed
If you’re running the same flat routes every day, you’re missing out on the magic of hill sprints. They’re short, intense bursts of effort that improve both strength and cardiovascular fitness.
- Find a short hill (about 100-200 meters).
- Sprint up the hill at 80-90% effort, then walk back down to recover.
- Repeat 5-8 times, 1-2 times per week.
💡 Why It Works: Hill sprints are like weightlifting for runners, building power in your legs and making you faster without the pounding of flat sprints.
3️⃣ Use “Recovery Runs” to Burn Fat
Many runners skip recovery runs because they think they’re unnecessary. But slow, easy runs (think jogging at a very relaxed pace) can actually help your body tap into fat stores for energy.
- Keep your heart rate low—aim for 60-65% of your max heart rate.
- Run for 20-40 minutes at this relaxed pace.
💡 Why It Works: Running slowly trains your body to use fat as fuel, improving your endurance and helping you shed unwanted weight.
4️⃣ Embrace the Power of Strides
Strides are short bursts of fast running (20-30 seconds) at about 90% of your max effort, usually done at the end of an easy run.
- After an easy run, find a flat stretch of road or track.
- Sprint for 20-30 seconds, then walk or jog for 60 seconds.
- Do 4-6 strides.
💡 Why It Works: Strides improve running form, efficiency, and leg turnover, making your regular runs feel easier over time.
5️⃣ Switch to Trail Running for an Extra Challenge
Running on trails engages muscles you rarely use on flat roads. Plus, the uneven terrain forces your core and stabilizers to work harder, giving you a full-body workout.
- Start with shorter trail runs to adapt to the new surface.
- Use trail shoes with better grip for safety.
💡 Why It Works: Trails build strength, balance, and mental focus, which translate to improved performance on any surface.
6️⃣ Focus on Your Cadence
Cadence, or the number of steps you take per minute, plays a massive role in your efficiency and injury prevention. The sweet spot for most runners is around 170-180 steps per minute.
- Use a running app or a metronome to track your cadence.
- If your cadence is low, aim to increase it by 5-10% over time.
💡 Why It Works: A higher cadence reduces the impact on your joints and prevents overstriding, which can lead to injuries.
7️⃣ Incorporate Strength Training
Running alone can lead to imbalances and overuse injuries. Add strength training to your routine to build muscle and improve running economy.
- Focus on single-leg exercises like lunges and step-ups to mimic running mechanics.
- Add core work (planks, Russian twists) for better stability.
💡 Why It Works: A strong body is a more efficient runner. Plus, strength training can improve your speed and endurance.
If you’re interested in amping up your strength-routine without the expensive gym membership, check out my guide:
7 Ways to Get Gym-Quality Results Without a Membership
Okay, onwards:
8️⃣ Practice “Negative Splits”
A negative split means running the second half of your run faster than the first half.
- Start your run at an easy pace to conserve energy.
- Gradually increase your speed in the second half of your run.
💡 Why It Works: This teaches you how to pace yourself and finish strong—crucial for races and long runs.
9️⃣ Use Visualization for Motivation
Before heading out for a run, spend a few minutes visualizing yourself achieving your goals. Picture crossing the finish line of a race, hitting your target weight, or just feeling amazing after a great run.
💡 Why It Works: Visualization can improve performance by building confidence and mental focus, keeping you motivated even on tough days.
🔟 Mix Up Your Routes
Running the same path every day can get boring fast. Keep things fresh by exploring new routes, parks, or even running at different times of the day.
- Use apps like Strava or AllTrails to discover new routes near you.
- Try a new environment, like running along the beach or in a forest.
💡 Why It Works: Variety keeps your mind engaged, reduces burnout, and challenges your body in new ways.
1️⃣1️⃣ Challenge Yourself with Marathons (or Smaller Races) 🏅
Nothing motivates a runner quite like having a clear goal, and signing up for a marathon—or even a smaller race—can give your training a whole new purpose. Whether it’s a 5K, 10K, half marathon, or full marathon, having an event on the calendar pushes you to stay consistent and committed.
- Start Small: If you’re new to racing, begin with a 5K or 10K to build confidence. These shorter races are less intimidating but still give you a taste of the race-day excitement.
- Set a Target Time: Even if you’re not aiming to win, having a personal time goal keeps you focused and challenges you to improve.
- Make It Fun: Choose a themed race, like a color run or a turkey trot, to make the experience less about performance and more about enjoyment.
💡 Why It Works: Training for a race gives you a structured plan, keeps you disciplined, and helps you celebrate progress along the way. Crossing that finish line is an incredible boost for your confidence—and fitness goals!
1️⃣2️⃣ Run with Friends to Keep Accountability 👯♀️
Running with friends is a game-changer when it comes to staying on track with your fitness goals. The accountability, shared motivation, and camaraderie can make all the difference, especially on days when lacing up your shoes feels like a chore.
- Schedule Regular Meetups: Plan weekly or bi-weekly runs with friends. Knowing someone is waiting for you makes it much harder to skip a session.
- Mix It Up: Alternate between easy runs for chatting and harder workouts where you push each other to perform.
- Join a Running Club: If you don’t have running buddies, local running groups or apps like Meetup can connect you with like-minded runners.
💡 Why It Works: Running with others keeps you motivated, helps you stick to your schedule, and adds a social element that makes running feel less like work and more like play. Plus, nothing beats sharing the satisfaction of completing a run together!
Final Thoughts
Running is an incredible tool for smashing your fitness goals, but it’s about more than just lacing up your shoes and hitting the pavement. By incorporating these lesser-known tips—like hill sprints, cadence work, and visualization—you can take your running (and your results) to the next level.
I have personally tried every tool in the box as far as it goes with running. If you’re interested in hearing about some of my discoveries and struggles along the way, I’ve written a bit about my experiences here:
The Unexpected Ways Running Made Me a Better Person
So, what’s your next running goal? Whether it’s a faster 5K, losing weight, or just feeling stronger, these tips will help you crush it. Lace up, get out there, and make it happen! 🏃♂️🔥
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