Every year, a lot of people decide they’re going to get into running - it can be very effective and simple! And every year, a lot of those people end up frustrated, injured, or burned out within a few months. So if you want running to actually make you fitter (and not beat you up), here are four things I’d focus on first.
1. Improve Your Stride (Before You Add Miles)
Proper running technique is one of the most overlooked parts of running. Most people just…run. And then wonder why their knees, hips, or shins start yelling at them.
The fastest way to get in better shape through running isn’t always more distance, it’s better technique. Things like posture, foot strike, cadence, and arm swing matter more than people think.
A little homework here goes a long way. Film yourself. Watch a few reputable coaching videos. Practice short, intentional runs where your only goal is to practice your technique. Running better is the first step!
2. Run in Intervals, Not Just One Steady Pace
If every run you do is the same pace for the same distance, progress slows and boredom sets in fast.
Interval running is one of the simplest ways to improve conditioning while keeping stress on your body manageable. Run fast for a short stretch, then slow down and recover. Repeat.
You don’t need fancy programming for this:
- Sprint to the next light pole or road sign
- Jog or walk to the following one
- Repeat for 10–20 minutes
This trains your heart, lungs, and legs more effectively, and it teaches your body how to change gears, which is real-world fitness.
3. Push Yourself…Progressively
Running rewards consistency, but it also requires some challenge.
Every few weeks, give yourself a small win:
- Try a new route
- Pick up the pace slightly
- Add a little distance
- Or aim to finish your run with more speed than last time
Avoid staying comfortable in your routine for too long; you risk boredom, burnout, and want to give up!
4. Strength Train to Run Better
Strong muscles make better runners. Period.
Strength training improves efficiency, protects joints, and dramatically lowers the risk of injury. And no you’re not going to “bulk up” from lifting a couple days a week.
What will happen:
- Your legs get more resilient
- Your posture improves
- Running feels smoother and more controlled
If you want running to feel good (and stay fun), strength training isn’t optional, it’s crucial!
Final Thought
Move well, vary your effort, challenge yourself wisely, and build strength alongside your miles.
Do that, and running becomes something you can actually stick with, this year and beyond.
