Running is a simple sport. But for a simple sport it sure can be complicated. Watches and apps feeding you dozens of in depth metrics. Every new podcast or magazine offering a brand new “5 workouts you must do to get faster”. And all the eye-wateringly expensive performance and recovery gadgets you could imagine. So let’s keep running simple!
Personally I like to keep running simple. Too many people are looking the golden ticket or the get-fast-quick scheme. The reality is that you have to get the fundamentals right first. Get them really right.
👉 Run consistently – The simplest and most effective thing you can do to get results is to run consistently. For weeks, months and years. It’s boring, it’s not very sexy, but this is where runners are built.
👉 Run more – Running is, to a large degree, a numbers game. Most runners could improve their running simply by running more. An extra 10 miles a week is worth far more than that £500 Garmin. Of course you have to be sensible and cautious with increasing volume – don’t just double your weekly mileage and expect to get away with it!
👉 Run slowly – The majority of your training should be slow. Running is an aerobic sport so we want to maximise the efficiency of our training to target the aerobic system, and this works best by training slowly. Also the reduced recovery stress that comes from running slowly allows us to safely build more volume.
👉 Run fast (some of the time) – If all you ever do is jog, all you’ll ever be is a jogger. Put some faster running in, at a sensible ratio, and train your body to run faster.
👉 Sleep well – Our biggest and most powerful recovery tool is sleep. Get at least 7-8 hours of quality sleep per night. You can have all the pulsing compression boots, vibrating foam rollers and electrical stimulation devices in the world, but not a single one is a patch on a good nights sleep.
👉 Eat well & hydrate – You break your body down with training and exercise. It makes sense that if you want to build it up better than it was before, you need to give it what it needs.
Do you agree with this? Would you add anything to the list?