This post is designed for intermediate runners looking for direction on how to improve at running and take their performance to the next level.
The post dives into tips and strategies for improving your running and achieving your goals. It covers important topics like goal setting, proper form, building endurance, incorporating strength training into your routine, and much more.
The transition from beginner versus novice runner can be challenging, but worth the focus and effort at the same time.
Whether you’re looking to hit a new personal best or simply improve your running, the information in this post will help you achieve your goals.
- Important programming note!: If you’re just starting out with running, I highly suggest you check out our Starting from Zero series (Pace | Distance) first and implement it accordingly. Once you have and you want to take it to the next level, come back to this post and take your running to another level.
In this post, we’ll explore various techniques and strategies to help improve your running from starter to intermediate.
Here’s a visual idea of what we are going to dive into.
What’s an Intermediate Runner?
An intermediate runner, in our eyes, is one who has been consistently running roughly 15-20+ miles per week for at least 4-6 months.
Is this a perfect science? No.
Our focus with intermediate runners is improving on the basics. If a runner has not been consistently running, it can be difficult to tweak smaller aspects that can have a high impact on runners.
If the basics aren’t implemented by a beginner runner already, we won’t be effective when telling a beginner runner that wants to be an intermediate runner the reasons behind a shoe rotation or why one-minute recovery during midweek track intervals can be more important than the interval itself.
After going through the Starting from Zero series and putting in some consistent work, you may be asking yourself, “How long will it take to get good at running?” Our opinion, the intermediate stage is where you’ll see the majority of running improvement in a 4-6 month time span.
Here’s why. The beginner runner establishes a consistent habit and general “skeletal” structure of a running body. Now, we add muscle to our running body.
The intermediate stage is where we see the giant leaps in ability. The experienced stages are small tweaks to see small improvements. In the intermediate stage, we can implement fartleks and see a 10% pace improvement over time which is monumental.
Whether you are looking to hit a new personal best or simply looking to take your running to the next level, the information provided in this post will help you achieve your goals. So, let’s dive in and start exploring how to improve your running.
How to Properly Set Running Goals
One of the most important aspects of improving your running is setting clear and achievable goals. Focus on setting specific, measurable, attainable, relevant, and time-bound (SMART) goals for yourself. This will give you a clear direction and purpose for your training.
For example, you could set a goal to run a 5k race in under 25 minutes, or to increase your weekly mileage by 10%. The key to those examples is specificity.
It is also important to set both short-term and long-term goals, so you can track your progress and stay motivated.
(Heads up…here’s where I tell you how I failed big time
so learn from my mistakes…in 3…2…1…)
My own lack of setting short-term goals led to my delayed success in qualifying for the Boston Marathon.
It actually didn’t start that way though. I started out breaking down 5k and 10k paces and efforts. I implemented race strategies according to the much more manageable distances.
Then, it all went wrong. I jumped to wanting to BQ and I kept failing. Why? Lack of focus and improvement at shorter distances.
It wasn’t until I set SMART goals during training for specific shorter distances that I made marked improvements at my pace and endurance to eventually hit the BQ.
Once you have set your goals, create a plan in writing to achieve them, and remember to be flexible and adjust your plan as needed.
How to Improve at Proper Running Form
If you’re looking for how to improve running form, start by acknowledging that this is more mental than physical. Our running form the first mile is not always how we look 5 miles later when we’ve been running for 45 minutes.
To improve running form, we focus on our weak points as the run extends in duration.
Proper running form is crucial for running efficiency and injury prevention. A good running form begins with a strong posture and proper alignment.
4 Tips on How to Improve at Running Form
- Look Up | Keep your head up. Your eyesight should be roughly 10 feet in front of you. This prevents hunching over.
- Relax the Shoulders | With shoulders back and relaxed, you will prevent collapsing in on your lungs allowing them to fully expand.
- Relax the Arms | The arms should be relaxed and move in a natural motion. Shake your arms out every once in a while to release tension. An easy sign of tense arms is clenched fists.
- Foot Strike | Your foot strike should aim for a midfoot or forefoot strike rather than a heel strike.
As it stands, four things to focus on are tough enough. Don’t over-complicate things. Stick to one of these at a time until you recognize you are naturally thinking through this form progression, then add more.
Hey you…yeah, you that’s starting to gloss over here. WAKE UP!!! I know, this is a long one, but this is extremely important.
Incorrect form can and will lead to injuries and will negatively impact your running performance.
You worked so hard to get to a point you could take it up to an intermediate runner level. You don’t want to fall back to beginner mileage due to a lack of form focus.
To improve your form, you can try incorporating exercises like lunges, squats, and leg swings into your warm-up routine. By strengthening non-runner muscle groups, you’ll prevent yourself from over-compensating when you are tired during a longer run.
Remember, the proper form takes time and practice, so be patient and consistent with your efforts.
Building Endurance
Building endurance is essential for improving your running performance but it takes time.
Endurance is the ability to sustain an intermediate to high level of intensity for an extended period of time.
To improve running endurance, it is important to gradually increase the volume and intensity of your running. Start with shorter runs and gradually increase the distance and duration over time. It is also important to include a variety of different types of runs in your training, such as easy runs, tempo runs, and long runs.
Here’s where most beginners to intermediate runners go wrong.
“I’ve been running 12 miles each week for 6 months. I’m sure I can just add 12 miles per week starting next week.” Sound familiar? No. Well, that was me for all intents and purposes.
Most runners trying to add endurance too fast, get injured and then either have to stop running or over-correct causing more injuries.
Endurance takes time.
One more time. Endurance takes time.
Increase the mileage first, then focus on adding pace and performance to that distance. It’s okay to start out by just adding an extra mile or two to your easy run distance training runs.
Not all endurance has to be built while pounding pavement. Cross-training can also play an important role in building endurance. Activities such as cycling, swimming, or even weight training can help build endurance and improve your overall fitness.
Speed Work
Incorporating speed work into your training can help to improve your running endurance and running stamina. Speed work can help to increase your cardiovascular fitness, improve your running economy, and increase your overall running speed.
How to Improve Running Speed and Stamina
- Interval Training | Incorporate interval training into your routine: Interval training involves running at a high intensity for a set period of time, followed by a recovery period. This can help to increase your running speed and stamina over time. Interval Training Video Recommendation click here (not affiliated)
- Tempo Runs | Include tempo runs into your routine: Tempo runs are done at a steady pace, slightly faster than your normal easy pace for a longer period of time. This can help to improve your running economy and stamina. Tempo Run Video Recommendation click here (not affiliated)
- Fartleks | Incorporate fartlek into your routine: Fartlek is unstructured speed work, where you alternate between running at a faster pace and a slower pace. This can help to improve your running speed and stamina. Fartlek Video Recommendation click here (not affiliated)
Why Do I Need 3 Different Speed Workouts
First, you won’t be doing each speed workout, each week. Some weeks, you’ll want to incorporate two, but to start, implement one and build over a few months from there.
Here’s a great breakdown of all three in one video (not affiliated). Click here to watch.
It’s important to remember that speed work should be incorporated gradually and should not make up the majority of your training. It’s also important to allow enough recovery time between sessions and not to overdo it to avoid injury.
When incorporating speed work into your training, make sure to warm up and cool down properly, and pay attention to your body’s response. With consistency and patience, you will be able to see the benefits of speed work in your running.
Nutrition and Hydration
Proper nutrition and hydration play a vital role in improving your running performance.
“Yeah, yeah, yeah. Eat healthier.” I get it. What’s new?
This is not a section about everything else you’ve ever heard and already know about nutrition.
Let’s start with day-to-day nutrition. I’m not going to sit here and tell you to eat healthier or what you must eat. There are a million articles on why this protein is better than that protein.
Here’s what I’ll say: You know whether or not what you are consuming is fueling your runs.
We all have to ask ourselves, “Is eating this going to help or hinder my running performance?”
When we take our running up a notch, every aspect of our lives from nutrition to sleep to recovery impacts our runs the next day and the following week.
Don’t take this as though we don’t want to help. We know there are amazing nutritionists that will help you dial in the perfect protein and the best carbohydrates.
From our perspective, the key is to acknowledge whether you’re making decisions you know are right for your running goals.
It’s also important to stay hydrated before, during, and after your runs.
The greatest, most impactful nutritional change I’ve made has been introducing more electrolytes into my daily routine.
I don’t chug sugar-rich fuels all day either. Yes, some of the ones I consume have calories and some have sugar. The calories and low sugar volume are supplemental, but not overly influential.
Two Go-To’s for Hydration
These are my personal go-to’s every single day. If I could only change one aspect of every runner’s nutrition, it would be to introduce these drink supplements.
- LMNT | Frequency: Daily | The week I introduced LMNT to my daily routine a couple of years ago, I immediately slept better and felt like my body bounced back faster. When we run out of this in the house, I get it restocked as fast as possible.
- Tailwind | Frequency: pre/during/post run | I understand this has calories and sugar. However, when the mileage creeps up, this is a quick, easy, tasty way to replenish electrolyte stores. For moderate runners, the sugar intake volume is generally not a concern due to the higher mileage.
The problem with just drinking water to rehydrate from running is that water doesn’t have the electrolytes that our body craves when exerting energy and in recovery.
Most sports drinks at gas station and grocery stores are filled to the brim with sugar. Getting electrolytes in a much more natural way is easy nowadays with LMNT and Tailwind as convenient options to replace those sports drinks.
Eating on the Run
In addition to proper nutrition, it is important to pay attention to your body’s fuel needs during your runs. Experiment with different types of fuel and timing to see what works best for you.
The following recommended energy sources for during runs are not the only possible items to consume during your run. However, these are convenient, found in many locations, and often affordable.
Yes, there are other fueling sources we use as well. There are hundreds on the market. But paralysis via analysis will not get us anywhere.
Take the following as an introduction to fuels for running. Please don’t send us hate mail for not including your favorite.
Three Non-Hydration Fuels for During a Run
- Gu Gels
- Gu gels are energy supplements designed for athletes, particularly runners.
- One of the primary reasons we suggest Gu is that they can be found conveniently everywhere. Not just at the running stores but often at the grocery store. Now, we often stock up online, but them being at most stores next to the energy bars is great when you forget to stock up and need some in a hurry.
- They contain a blend of carbohydrates and electrolytes to help maintain energy levels and hydration during intense physical activity.
- The quick-absorbing formula of Gu gels can help prevent fatigue, allowing runners to maintain their pace and perform at their best.
- Honey Stinger Waffles
- Honey Stinger waffles are a unique form of energy fuel made with honey and organic ingredients.
- They are gluten-free, low in fat and a good source of carbohydrates for energy.
- Honey Stinger waffles are a convenient and tasty option for runners looking to fuel their runs, providing sustained energy and flavor.
- Skratch Lab Energy Chews
- Skratch Lab Energy Chews are a type of chewable energy supplement, made with real fruit and without artificial ingredients.
- They are a good source of carbohydrates to fuel performance, and also contain electrolytes to help maintain hydration.
- Skratch Lab Energy Chews are easy to digest, making them a great option for runners looking for a convenient and natural way to fuel their runs.
Ultimately, maintaining a healthy and balanced diet, staying hydrated, and paying attention to your body’s needs will improve your running performance, help you recover faster, and reduce your risk of injury.
Rest and Recovery
Rest and recovery are just as important as training when it comes to improving your running performance. Your body needs time to recover and adapt to the demands of running, and neglecting rest and recovery can lead to injury and burnout.
It’s important to include rest days in your training schedule and to take a break if you feel fatigued or experience any pain or discomfort.
Through the smartphone screen, I can feel the run streak runners seething at me right now. Personally, I don’t think the average and intermediate runner should go after the run streak if they want to improve as a runner. Go ahead and tell me I’m an idiot on Instagram run streakers.
A good balance of rest and recovery can help to improve your running performance and reduce your risk of injury.
As with our running form and nutrition information, let’s simplify this to make you actually want to address recovery.
3 Tips for Proper Recovery to Improve Running
- Dynamic Stretching | (See video below) Before talking about the video below, I will say I add forward and side leg swings to a general hip height on the swing. I do most of the stretches in the video below along with the swings before and after each run, but at a more dynamic pace than shown. I usually stretch for 5 minutes pre and post run. Could I be better and do it longer? Sure, but let’s just be honest with ourselves. We won’t spend more than 5 minutes stretching so let’s get the most out of it.
- Early Bedtime | Getting enough sleep and managing stress levels can also be important in facilitating recovery and improving performance.
- Constant Hydration | We dove further into this earlier in the Nutrition and Hydration section earlier so jump back there to learn more.
Incorporating rest and recovery into your training schedule can help to improve your running performance, prevent injury, and promote overall well-being. Remember, rest is not the enemy, it’s an essential part of the process.
Improving at Running is Possible
With everything said in this post, we want you to know that taking your running up to another level to hit tougher running goals is possible and manageable.
You don’t have to give up your entire life and pay thousands of dollars to achieve significant running goals.
Personally, I manage my house yard, I coach my kid’s basketball teams, I work a 9 to 5, and I also achieved goals of finishing an Ironman, running a sub 3 marathon, and BQ’ing three times. I consider myself an intermediate to experienced runner.
You can accomplish great things at the intermediate runner level. It will take some time and focus, but by following the running advice here, you will be able to take your running to the next level in due time.
Good luck out there and as always, let us at Runner Checklists know how we can help.
