20d • 📝Weekly Blog Discussion
⚡ Smart Ways to Train and Run Faster
When it comes to improving your running, there are no shortcuts.
But there are smarter ways to train.
Over 9 years I improved from:
🏃♂️ 3:17 marathon → 2:20 marathon
🏃♂️ 25:14 5K → 14:34 5K
And one thing became very clear during that journey:
If you keep doing the same training every day, you’ll improve…
But very slowly.
Small tweaks to your training structure, recovery, and habits can make a huge difference over time.
Here are 10 simple running “hacks” that can help you improve faster.
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1️⃣ Build a Short Daily Routine
One of the most underrated habits for runners is a 10–15 minute daily routine.
This can include:
• Core work
• Strength exercises
• Stretching
• Foam rolling
Even 2–5 sessions per week can dramatically improve durability and reduce injury risk.
Small daily maintenance goes a long way.
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2️⃣ Add Structure to Your Training
Many runners simply run the same pace every day.
That’s one of the slowest ways to improve.
Instead aim for:
• 2 harder sessions per week
• Track intervals
• Tempo / threshold runs
• Hill repeats
And remember the golden rule:
Easy days easy. Hard days hard.
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3️⃣ Let Your Watch Coach You
Pre-building workouts on your watch makes sessions far easier to execute.
Instead of constantly checking pace and time, your watch guides the workout:
✔ When to push
✔ When to recover
✔ When the interval ends
This allows you to focus on running — not managing the session.
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4️⃣ Strength Work Matters More Than You Think
Strength training is crucial for runners.
Stronger muscles help you:
✔ Handle higher mileage
✔ Maintain better form
✔ Reduce injury risk
✔ Produce more power
Aim for:
• 1 weighted strength session per week
• 3–4 bodyweight sessions
And remember…
Hill running is strength training in disguise.
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5️⃣ Choose the Hillier Route
Most runners automatically choose the flat route.
Start choosing hills more often.
Hills improve:
✔ Running form
✔ Strength
✔ Power
✔ Cardio fitness
Train on hills…
Fly on the flats.
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6️⃣ Run Short Sections Faster Than Race Pace
If you want race pace to feel comfortable…
You need to train slightly faster than race pace.
For example:
8 × 90 seconds hard
75 seconds recovery
These sessions improve VO₂ max and leg turnover, making your goal pace feel easier over time.
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7️⃣ Super Shoes (Use Them Wisely)
Carbon-plated racing shoes have changed distance running.
They help runners maintain faster paces more efficiently.
But use them wisely.
Best saved for:
✔ Key workouts
✔ Race day
Not everyday training.
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8️⃣ Prioritise Sleep
Recovery is just as important as training.
The most powerful recovery tool?
Sleep.
During sleep your body:
• Repairs muscle damage
• Rebuilds energy stores
• Adapts to training
Aim for 8+ hours per night when possible.
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9️⃣ Get Your Nutrition Right
As training increases, fuelling becomes more important.
Before harder sessions:
Increase carbohydrate intake.
After harder sessions:
Aim for 20–40g of protein to support recovery.
Training and nutrition always go hand in hand.
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🔟 Choose the Right Race
If you're chasing a fast time, pick the right race.
Look for events with:
✔ Flat courses
✔ Cool weather
✔ Large fields
✔ Strong crowd support
These factors can make a huge difference on race day.\
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🍕 Bonus Tip
When you finally run that magical PB…
Don’t forget the post-race pizza.
You’ve earned it.
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💬 Your Turn
Every runner develops their own tricks over time.
So I’m curious:
Which one are you going to start adding to your training?
And do you have any tips for improved running to share?
👇 Drop your answer below and share your favourite running “hack” with the community.
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⚡ Smart Ways to Train and Run Faster
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