Woman doing her shoe lace sat on the stairs

Stronger, faster, further – running tips for every level

Ready to run faster, further and with better form? There are some simple steps you can take to prepare for your next run – before you hit the starting line. If you’re new to working out, or haven’t been active for a while, always check with a healthcare professional before starting a new routine. With these running tips, you’ll beat your own PB and surpass your own expectations. Let’s go.

A woman with headphones stretching against the wall

1. Get back to basics

Slow. It. Down. When you’ve been running for a while, it’s easy to go into ‘autopilot’ – try a jogging-for-beginners workout to check your form when you’re running slowly, so you’ll feel confident you’re getting it right at speed.

2. Get strong up top

Your arms drive your legs and when they’re strong, you’ll go faster. Keep your upper body and core toned with plenty of push-ups, pull-ups, sit-ups and back-raises. If you’re not used to weightlifting or strength conditioning, why not try a deadlift for beginners’ workout? Too often, people forget that the back is part of the core – you need to keep that strong too.

3. Get some running back-up

Strong hamstrings and glutes can really level up a training session or running workout. These muscles are so important for powering your legs and becoming unstoppable. You can’t beat squatting for strong legs and glutes.

4. Go higher to get stronger

You can’t beat hill running to improve strength and mobility. Running up hills is great for improving hip strength too – as you need to lift your knees to reach new heights.

5. Try some interval training

Instead of ‘steady state cardio’ (running at the same speed) throw in some intervals at the beginning or end of your next run. It can be as simple as sprinting for 30 seconds and then jogging or walking for 30 seconds. This is a great way to improve your cardiovascular fitness, ready for your next run. It’s good to mix it up.

6. Make it social, join a running club

Feeling your motivation slipping? Consider joining a local running club – you never know who you might meet, and new challenges are usually better when faced together.

7. Remember to stretch

For overall body balance and resilience, you can’t beat yoga and Pilates. Keeping your muscles and fascia (connective tissue) strong and cared for is just as important as overall toning and strengthening exercises. Stretching after a workout is always a good idea.

8. Take a rest day (or two)

When you hit your stride with running, it’s easy to forget to rest but at least one complete day of rest each week is essential – it gives your body time to recover and adapt to your new training plan.

9. Climb, skate, dance

Sure Nonstop ProtectionOpens in a new window is powered by patented breakthrough micro technology that works in sync with your body, and body heat activated fragrance technology that works harder the more you move.

We hope these running tips will help you go the distance and smash your next workout without breaking a sweat.