11 Ways to Become a Better Runner

Whether you’re training for an event, want to improve your park run time, or simply would like to improve your general form, working out how to get better at running is really worthwhile. Not only will it improve your performance, it can increase your enjoyment of running too, while also reducing your risk of injury. 

But before exploring how to be a better runner, it’s first worth thinking about what exactly you’re aiming for. 

What makes a good runner?

Being a ‘good’ runner means different things to different people, so there’s no universal definition of what good looks like. For example, a long distance runner trains for endurance, conserving energy over many miles. A sprinter, by contrast, focuses on intense bursts of speed and strength. 

That said, there are certain behaviours that will make a person ‘good’ at running. And the positive news is that anyone can practise these behaviours, regardless of their level or the sort of running they do:

• Correct form: Having correct form for the kind of running you do is essential - it reduces your injury risk while making your running much more efficient. 

• Consistent: Good runners don’t get where they are by chance. They’re consistent, training regularly and sticking to a plan. 

• Ready to try new things: It’s very difficult to become a better runner by simply doing the same kind of runs over and again. Good runners try new training methods, drills and exercises. 

• Get the non-running basics right: Nutrition, hydration, sleep and running equipment all contribute towards being a good runner. 

How to get better at running

By following some simple steps, anyone can become a better runner, and achieve their goals. The following 11 tips will provide you with insight and inspiration for how to be a better runner.  

1. Set SMART goals

Most runners want to get better. However, running improvements don’t just happen by themselves. To improve your chances of getting better at running, it’s worth setting goals that you can work towards. 

A really handy method here is to use SMART goals (Specific, Measurable, Achievable, Relevant and Time-bound). The SMART acronym is useful for helping you improve running because it gives a good framework that you can focus on. 

Here’s an example of a SMART running goal: In my last 5K race, I got a time of 22 minutes. I want to increase my running speed, so that I can get a sub-20 minute time in my 5K race next month. 

This is a good SMART goal because it is:

• Specific: It sets clear target - doing a 5k race in under 20 minutes

• Measurable: You know your last 5K race time, so you can measure the improvement. 

• Achievable: You’re currently able to run 5K in 22 minutes. Shaving 2 minutes off that time seems doable, 

• Relevant: The goal to become quicker is relevant in the context of your 5K races. 

• Time-bound: Your next race is in a month’s time. 

The great thing about SMART goals is that they’re super motivating. What’s more, studies show that they really improve people’s general fitness and performance when applied to sports. 

2. Perfect your technique

Working on your technique is one of the most effective ways of running faster and further. Standing tall, holding your hips high, leaning forward slightly from your toes and keeping your elbows in at your waist are all simple ways to become a better runner for beginners. Minimising lateral movement and taking shorter, faster strides with only a brief contact with the ground is the route to improvement.

For more advice, read our article on improving your running form. 

3. Run more often

It’s no secret that becoming a better runner requires you to do this exercise more often. However, this is about more than just increasing distance or frequency of your runs. Instead, it’s about mixing it up with different kinds of running (speed, tempo running, intervals, hill runs, etc.). 

If, for instance, you currently train by doing a couple of 10K jogs per week, you could aim to include an additional day where you focus on speed work and sprints. 

4. Follow the 10% rule

On a related note, don’t overexert yourself when increasing the amount you run. Your body needs time to rebuild and grow between training sessions. That's why increasing the distance you cover by a maximum of 10% a week is a great way to improve your endurance without increasing the risk of injuries. Be prudent and have patience and you will become a better runner.

5. Choose the right running shoes

One size does not fit all when it comes to your running shoes. Running shoes are designed specifically for different running types, such as trail, track and long distance, as well as different running pronation. Making sure you have running shoes that support your natural style and the type of running you do can lead to significant improvements in your performance.

The ASICS Shoe Finder is a great place to start to find the right footwear for the sort of running you do. 

6. Hydration and nutrition

When you run, you burn energy and sweat. So, when thinking about how to become a better runner, hydration and nutrition should be top of mind. For full running nutrition and hydration tips, read our runner’s nutrition blog, but here are the essentials:

• Aim for a well-balanced diet, including plenty of carbs, protein, fruit and veg. Unless you’re a professional athlete, you don’t usually need to follow special diets as a runner - so long as your meals contain all the food groups in appropriate proportions, this is normally sufficient. The NHS has a good guide on eating a well-balanced diet. 

• For longer runs, you might want to consider carrying energy gels that you can carry on the pockets of your running clothes to get a boost. 

• The amount of hydration you need depends on how long you’re running, how hot it is, and the way your body works. But as a rule of thumb, more hydration is always better than less. Try to regularly top up on water before, during and after training. Carrying liquid in a hydration pack or bottle belt is always helpful. 

7. Get more sleep

If you're looking for simple ways to become a better runner, then going to bed earlier and getting your eight hours a night is a difficult method to beat. Studies have found that increased quantity and quality of sleep helps athletes to improve their performance.

8. Build your strength

Want to become a better cross country runner or road runner? If you feel that your progress has plateaued, then incorporating a couple of strength training sessions into your weekly training could put you at the start of another improvement curve. Strength training helps improve your posture, endurance and resilience. Read our guide to strength training exercises for runners to learn more.  

9. Breath work

Breathing is the most natural thing in the world but it's amazing how difficult it can become when you start to run. Breathing in a rhythmic pattern allows you to take in more oxygen and puts less stress on your body. A 3:2 pattern where you inhale for three footstrikes and exhale for two footstrikes can be a good starting point. If you find following a running pattern too difficult, then pay attention to your breathing and get a sense of a rhythm that feels comfortable to you.

Here are some more tips to improve your breathing while running.

10. Warming up and stretching

We get it - warming up and stretching before and after a run can feel like a chore. As a result, many runners just get up and go. Nevertheless, if you’re thinking seriously about how to be a better runner, taking the time to warm up and stretch out is really worth it. Multiple studies prove that warming up before exercise boosts performance significantly, while stretching is widely believed to help with recovery. 

For tips on running warm-ups, read our ultimate warm-up guide.

11. Patience

It’s great that you’re thinking about how to get better at running. By following the techniques described above, you will soon start to notice improvements in your times and overall performance. But it won’t happen overnight. Learning how to be a better runner takes time, dedication and consistency, so don’t get discouraged if you don’t see results right away - it will come in time. 

How to be a better runner

As we’ve seen, there’s no single ‘secret’ technique to becoming a better runner. Instead, it involves using different methods, lifestyle changes, training techniques and, of course, time. For more tips and inspiration as you go on your running journey, head over to our advice hub.