1. Improve your strength

A study into strength training for runners found that pumping iron improved running economy (how efficiently your body uses fuel) and lowered race times. Include runner specific exercises such as single leg squats and lunges. Check out our top strength training techniquesfor more detailed information on how to get stronger.

2. Lose weight

All other things being equal, losing 1 lb will shave 2 seconds off each mile you run. If you are overweight, cutting body fat will slice seconds from your race times. A word of caution though, if you are already at a low weight, dieting won’t necessarily make you faster.

3. Hill training

Including hills in your training can supercharge your fitness. It improves your running economy by building strength and power, whilst being lower impact (and therefore less risk of injury) than traditional speedwork. Check out our tips for offroad training.

4. Power up with plyometrics

You may look a little silly but skipping, hopping, and bounding can help make you a faster runner. A study found that runners who replaced one third of their normal running volume with plyometrics improved their race times, while runners who continued with their normal training schedule did not.

5. Find your tempo

Tempo runs are runs of 20-40 minutes done at a three or four word pace (you can say three or four words while still running). They should be hard but not all out. They improve your lactic threshold, which is key to maintaining a faster pace in all distances from 5k to marathon.

6. Strides

Strides are basically relaxed sprints. You run fast for 50-80m while focusing on technique. They encourage a more economical running style and help to increase stride frequency, improving performance over all distances. Do them after an easy run or before a session, after warming up. Make sure you do them with good form; check out how to improve running technique (coming soon).

7. Pick your course

You won’t run your best times on a cross country course. Races that are flat and on tarmac your road will increase your pb potential.

Talk to Gregor to find an upcoming race that optimises you chances, and even get scientific advice on the most suitable races and running conditions for you.

8. Try some performance shoes

If you have tried what the elites refer to as ‘racing flats’ before, you’ll know what we are talking about. These shoes are made with one thing in mind…to help you go faster.

9. Dress the part

You will really notice the benefits with running-specific lightweight apparel, which keeps you cool and wicks sweat away. Heavy cotton tops and jogging bottoms will weigh you down and are just plain uncomfortable. Go for running shorts or aerodynamic tights. Go to a proper running store to find your pb kit. It might cost a bit more but you’ll get your monies worth come race day. You ARE a runner, look like one!

10. Follow a training plan

If you want to run your best, just heading out the door for whatever run takes your fancy won’t get your far. A training plan is essential if you want to get the best out of yourself. Runners.org.au creates personalized training plans for you that are progressive and challenging while still allowing for ‘recovery weeks’ and rest days, which are easy to forget if you make it up as you go along.

11. Set a goal

Setting yourself a key aim is a perfect way to keep your motivation and focus from wavering. It might be a target time, a mileage total, or completing a race.

You can visualise yourself exceeding it when things get tough in training… or when your friends are heading to the pub and you have a run to do.

12. Get a coach/ PT

Okay, you might still have nightmares from that PE teacher that screamed at you to run around a field until your legs fell off, but we all need someone to motivate us occasionally and to give us advice when we are struggling. A good coach can see things from an emotionally detached perspective, which is sometimes just what you need. Talk to Gregor today for advice and PT opportunities.