Running: Everything You Need to Know
Running can change your life in more ways than you might think. It sharpens your mind and builds mental resilience. Even better, it is accessible to anyone with a pair of running shoes and 30 minutes.
However, lacing up your shoes and heading out the door is just the surface of what is required to see meaningful results. If you want the best results you need to understand the fundamentals of sustaining this lifestyle long-term.
In 2024, I ran 1,000 miles and completed 150+ weight training sessions while balancing competitive racing and weekly football games. I gained a Level 3 Personal Trainer qualification in 2020 and am pursuing a BSc in Sport, Health, and Exercise Science at the University of Portsmouth. This combination of education and experience has taught me how to structure effective running programmes, balance intensity, and avoid common mistakes.
This guide brings everything I’ve learned about running training all in one.
You’ll get practical, research-backed advice to help you improve your running performance.
Why Run?
Running has exploded in popularity over the past few years. If you told 20-year-old Rhys that I would be in love with running, he would ignore you. Before 2021, running was boring and too difficult. I’d do anything to avoid it.
But after reading Never Finished by David Goggins, something clicked and I signed up for my first marathon in 2023. Since then, I’ve fallen in love with putting one foot ahead of the other.
Running is so much more than just fitness, though. Building the habit of running is about challenging yourself, overcoming adversity, and developing a stronger version of yourself that you can transfer to the rest of your life.
Some key benefits of running:
Improve cardiovascular health
Reduce stress and anxiety
Improve mood
Join a community of other runners
Achieve meaningful goals
Build mental toughness
Types of Running Training
Effective running programmes balance different training methods, each serving a unique purpose from building endurance to developing speed and recovery.
Here’s a breakdown of the key methods and their benefits:
Aerobic Runs
Aerobic runs are low-intensity, steady-state runs designed to build your aerobic base. These runs should be at a pace where you can comfortably hold a conversation, making them the fundamental (and most common) part of any running training plan.
Aerobic training enhances your cardiovascular system, increasing oxygen delivery to working muscles.
Long Runs
Long runs focus on improving endurance and mental resilience by gradually increasing mileage. These are typically over 10 miles and are essential for anyone preparing for distance races.
The physical stress of high-mileage runs teaches you mental resilience that would take years to develop otherwise. You might face every emotion as you battle with your mind to keep going despite the challenge.
Tempo Runs
Tempo runs help you train at your lactate threshold (the intensity your body starts accumulating lactic acid faster than it can clear it). These runs are slightly more challenging than aerobic runs. The speed is determined by your heart rate rather than a pace goal, and they are critical for improving your ability to sustain higher intensities over longer periods.
Tempo runs are ideal for practising race pace and enhancing your aerobic endurance.
Interval Training
Interval training alternates between high-intensity efforts and recovery periods. This method develops speed, running efficiency, and VO2 max, which is the maximum amount of oxygen your body can utilise during exercise.
An example could be 800m repeats with recovery jogs between intervals.
Sprint Training
Sprints involve short bursts of maximum effort lasting 10 to 30 seconds. Sprinting improves anaerobic power, explosiveness, and neuromuscular coordination, which are particularly beneficial for runners focusing on speed.
Hill Runs
Hill running combines strength and aerobic training by working against gravity. Running uphill forces your muscles to generate greater power while maintaining efficient form.
This type of training improves running economy and builds strength without the added impact of flat sprints.
Recovery Runs
Recovery runs are light, slow-paced runs designed to promote blood flow to muscles, aiding recovery after hard workouts. They are deliberately slower than aerobic runs and serve as active recovery to reduce muscle soreness and stiffness.
Each of these methods plays a role in a well-rounded training programme. Combining aerobic runs, long runs, tempo runs, intervals, sprints, hill training, and recovery runs can help you develop a balanced blend of endurance, speed, and recovery capacity to improve your overall running performance.
Structuring Your Running Training
I run 3–4 times per week, covering 25–30 miles. It has taken time to build up to this point, and structuring your training week with flexibility is critical to the process. I schedule my runs around weight training, football, racing, and life commitments, but it doesn’t always go to plan.
Being empathetic to the fact that we are human with other stressors and commitments will be your secret weapon to successfully sustaining the running lifestyle.
Weekly Example Plan
Monday Recovery Run: 30 min & Press Strength Training
Tuesday Aerobic Run: 45 min
Wednesday Lower Body Strength Training
Thursday Interval Training: 6x800m sprints
Friday Pull Weight Training
Saturday Long Run: 10+ miles steady pace
Sunday Rest
Strength Training for Runners
Strength training is a key part of running. You might think that it takes energy away from running, and maybe that it even hinders your run performance. However, science says that strength training improves running economy, reduces injury risk, and boosts overall power.
This is partly because weight training builds capillary density. A higher capillary density makes running easier because there are more sites for oxygen to reach your working muscles.
You don’t need to train like a bodybuilder, though. Just 3 weight training sessions per week that work on all the main muscle groups (back, chest, shoulders, legs) is all you need.
Don’t waste your time with bicep curls if you’re pursuing running goals. Instead, focus on compound movements to get the most out of your strength sessions. This could include squats, bench presses, and bent-over rows.
In terms of the strategy for lifting weights, you have two realistic choices to enhance your running with the work in the gym:
Low weight, high reps
or
High weight, low reps
You will waste your time if you go to the gym for the sake of going to the gym with no real purpose. Choosing the right method for you that applies the concept of periodisation and progressive overload is critical to your progress.
Like a broken record, I must reiterate that this is dependent on your individual goals, needs, abilities, and what you like.
The Enemy: Injuries
Injuries are inevitable, The repetitive impact of running on your joints, combined with overtraining or poor form, can lead to injuries that put you out of action for a while.
But you can help prevent and manage them with the right approach.
Luckily for you, millions of runners (including myself) have experienced the pain of some common injuries. Here’s a breakdown of common injuries runners get, how to prevent them, and what to do if they occur:
Common Running Injuries
Runner's Knee (Patellofemoral Pain Syndrome): Pain around the kneecap, often caused by overuse, muscle imbalances, or improper running mechanics.
Shin Splints (Medial Tibial Stress Syndrome): Pain along the inner shin caused by repetitive stress, often due to rapid increases in mileage or improper footwear.
Plantar Fasciitis: Inflammation of the plantar fascia on the bottom of the foot, leading to heel pain, often worsened by tight calves or poor arch support.
Stress Fractures: Micro-fractures in bones due to repetitive impact, often resulting from overtraining and inadequate recovery.
How to Prevent Running Injuries
Gradual Mileage Progression: Follow the 10% rule—increase weekly mileage by no more than 10% to avoid overstressing your body.
Strength Training: Incorporate strength work, particularly targeting the lower body and core, to address muscle imbalances and improve running economy. Focus on exercises like squats, lunges, deadlifts, and calf raises.
Proper Footwear: Invest in running shoes suited to your gait and terrain. Replace shoes after 300-500 miles to maintain support and cushioning.
Dynamic Warm-Ups and Cool-Downs: Begin runs with dynamic stretches (leg swings, high knees) to improve mobility and end with static stretching to maintain flexibility.
Listen to Your Body: Pay attention to niggles and minor discomfort before they become serious. Incorporate rest days and recovery runs to allow your body to adapt and repair.
As previously mentioned, weight training is a key element of any running training programme to supplement your performance and prevent injury.
Also, many injuries stem from overtraining, so prioritise rest and recovery to avoid setbacks.
Nutrition for Running Performance
Proper nutrition plays a crucial role in supporting running performance, recovery, and overall health. A well-balanced diet ensures your body has the fuel it needs to train effectively, recover quickly, and minimise the risk of injury or fatigue.
Here is a brief run-through (pun intended) of macronutrients and hydration for runners:
DISCLAIMER: I am not a nutrition coach. I have listed all sources of information, but each suggestion should be taken as such. Apply knowledge of yourself before directly applying the following.
Macronutrients
Carbohydrates: The primary source of fuel for endurance runners. Focus on complex carbohydrates like whole grains, oats, sweet potatoes, and fruits to maintain energy levels during training.
Recommended daily intake: 6-10 g per kg of body weight
Protein: Essential for muscle repair and recovery. Include lean protein sources such as chicken, fish, eggs, dairy, and plant-based options like lentils or beans.
Recommended daily intake: 1.4 g per kg of body weight
Fats: Provide sustained energy for longer efforts. Include healthy fats like avocados, nuts, seeds, and olive oil in your diet. Fats are especially important for distance running for fat oxidation during prolonged activity.
Recommended daily intake: 20% of total caloric energy.
Hydration
Staying hydrated is critical for performance and recovery. Dehydration can impair endurance, increase heart rate, and lead to fatigue or heat-related illnesses. Drink water regularly throughout the day, and consider sports drinks for runs lasting longer than 60 minutes to replace lost electrolytes.
It is recommended to consume 400-800 mL of water per hour (adjust according to your variations - sweat rate, exercise intensity, etc.),
Nutrition deserves an essay-worth of information in and of itself. This is just scratching the surface of the power nutrition has on your fitness and health. Keep an eye out for a future article on this topic, but I also recommend you research nutrition for endurance running further.
The Never-Ending War with Your Mind
Running is as much a mental challenge as it is a physical one.
While your body pushes through the challenge, your mind can often become your best friend or worst enemy. I’ve had plenty of training runs where I have let my mind win. Whether it’s convincing yourself to skip a run due to poor weather, fatigue, or self-doubt, the mental barriers can be just as demanding as the physical ones.
Your mind’s natural instinct is to protect you from discomfort, which is why it often encourages you to slow down, stop, or avoid running altogether. During long runs or tough intervals, thoughts like "I can’t keep going" or "I’ll never finish this" can dominate your mindset.
Overcoming this internal resistance is a skill that requires training, just like physical endurance.
Building Mental Resilience
Embrace the discomfort. Accept that running will often feel hard, but remind yourself that discomfort is temporary. Each time you push through, you build mental strength.
The hardest part is often lacing up your shoes is knowing that you have to do it all over again tomorrow. It is a test that resets the questions and answers every day, waiting for you to answer them. Overcoming the temptation to skip a run reinforces discipline and mental toughness.
The Mental Health Rewards
When you overcome the pain and suffering, you develop resilience, grit, and confidence that extend far beyond the running. You’ll feel it in every other part of your life too.
Overcoming moments of self-doubt during a run teaches you that you are capable of more than you think. Each time you push past your limits, you prove to yourself that you are in control of your mind, and how you react to it.
We cannot control which thoughts enter our minds, but we can control how we interpret them.
Ultimately, running is a battle between you and yourself. By strengthening your mental approach, you learn to silence the doubts, endure the discomfort, and embrace the challenge.
Tracking Progress and Staying Motivated
If it wasn’t for the ability to track and measure progress, I probably wouldn’t love running as much as I do. I have tracked every session, using Garmin and Strava, since the beginning of 2023. This has satisfied the part of me that loves looking at numbers and how different factors affect progress.
Consistently monitoring your training allows you to evaluate what’s working and make necessary adjustments. Tools like running apps (e.g., Strava, Garmin Connect), training journals, or spreadsheets can help you log your runs, and track mileage, pace, heart rate, and other key metrics. Regular progress reviews can provide insight into your strengths and areas for improvement.
But what’s the point in tracking progress if you don’t have goals to work towards?
Set Goals
Setting clear, achievable goals is critical for staying motivated and tracking your running progress. Goals provide direction, structure, and purpose for every run, helping you stay consistent and measure improvements over time.
Use the SMART framework to set your goals:
Specific: Define exactly what you want to achieve (e.g., run a 10K under 45 minutes).
Measurable: Quantify your progress to track improvements (e.g., reduce pace by 10 seconds per km).
Achievable: Ensure your goals are realistic based on your current fitness level.
Relevant: Align your goals with your overall running ambitions (e.g., complete a marathon).
Time-Bound: Set a deadline to create urgency and focus (e.g., achieve your target within 12 weeks).
Making your goals flexible is important. Life happens, and training plans may need to change. If setbacks occur due to injury, illness, or unexpected events, reassess and set new, realistic targets. Flexibility is key to long-term success, as long as you’re consistent.
Learn From My Mistakes
I hope this article has helped you in your new journey as a runner. If you don’t take anything else from this article, let it be this:
Running with headphones on is cheating.
Thank you for reading. Consider sharing it with a friend if you found it helpful. Happy Running!