5 TIPS TO RUN FASTER, LONGER, AND PAIN FREE

Published: August 9, 2021
Estimated reading time: 2-min

Benefits of incorporating running as part of your workout routine include an increase in fat burn, better conditioning, and stronger (and often also more defined) leg muscles. 

Despite the significant benefits of a regular run to your fitness level, running is often considered as a less enjoyable workout compared to for example a traditional gym (weights) training.

Here are our 5 tips that will make your running experience more enjoyable than ever, so you can start creating the endurance and physique of a champion.

TIP #1: GET THE RIGHT SHOES
Running on the wrong shoes causes injuries, and is the #1 reason why many people won’t last longer than a few km’s (or minutes) at max. 

Your feet are almost as unique as your finger print (their size, structure, and the way they land when you take a step). Therefore your feet deserve shoes that match their structure. This is crucial in order for you to run effectively, and pain free. 

Wearing shoes that do not match your feet’s profile (meaning they do not provide the right support/cushioning in the parts of the shoe where you need it), causes injuries and unnecessary inflammation (pains) in your legs – including knee pain.

The inflammation / pains are caused by your muscle ligaments and joints having to (over) compensate for the lack of support you should be getting from wearing the right footwear while running.

So how to get the right running shoes for you? 

Simple: go to any renowned running store, and ask them for a (in 99% of the case) FREE feet analysis, upon which the store employee will be able to recommend the right running shoe fitted to your feet. 

If your local running store is unable to perform such analysis, it’s a sign they simply don’t take their role as running experts seriously. Luckily nowadays most renowned running stores have the equipment to perform a feet analysis within minutes, in-store.  

P.S. If you’re currently running on your casual sneakers, chances are likely you’re causing unnecessary damage (and injuries) to your legs. If you’re serious about wanting to be able to run longer, and pain free, please do yourself a favor by matching your ambition with proper running shoes.

For the ultimate performance, we even recommend switching* your casual sneakers for running shoes (that is if you’re serious about wanting to become a great runner). The less different shoes you wear, the better for your feet.

*As an alternative, you can also get custom insoles made at your local podiatrist, which you can then use across your different shoes.

TIP #2: BREATHE COMFORTABLY
What we mean by breathing comfortably is simply making sure you do not make yourself unnecessary struggle for air.

The first 10-15 minutes of each run are crucial (and also the hardest) for you to get into the runners ‘flow’, meaning your breath matches your stride.

During the first 10-15 minutes of your run, your blood circulation and heart rate suddenly increase at a rapid pace. To supply your body with the oxygen it needs for your increased pace, you will notice you need to breathe more- and also deeper.

Use this time of adjustment to find the right speed (pace) and frequency of taking breaths. Please note: it’s ok to breathe through both your mouth and nose. 

A mistake that is often made by beginner-runners is that your ambition to run fast, is outpacing your ability to breathe comfortably. As a result, you likely won’t last long before you’re literally out of breath and find yourself gasping for air on the side of the road (feeling disempowered by your own ambitions).

Once you have been able to find a comfortable flow (perfect combo of your running speed and breathing), you can slowly attempt to increase your running pace. Chances are likely you will be able to do so a lot easier than you thought you could. This way, over time you will improve your lungs and heart functioning, which will further improve your running performance.

Just remember: your oxygen supply is key during any workout, so when you find yourself gasping for air, slow down your pace. 

TIP #3: VARY YOUR ROUTES
We highly recommend running outdoors, compared to an (indoor) treadmill experience. 

Running outdoors provides you with the extra benefits of free vitamine D from sunlight, cleaner air (no sweat smells from other athletes), and most importantly: it provides you with the option to keep your surrounding as interesting as possible – which is a great motivator for running.

For the ultimate motivation, pick a different route for your runs as often as possible. By doing so, you will keep triggering your senses (especially sight), and decrease the chance of feeling ‘bored’ at any time.

TIP #4: REGISTER FOR A RACE
As human beings, we are driven by goals. The #1 root cause of motivation, is the expectation (and anticipation) of a pleasurable future experience. 

In the world of sports, there is nothing as exciting as crossing the finish line of an event you prepared for- for weeks or sometimes even months (whether it’s a 5-km run, a marathon, or a triathlon).

The endorfine and dopamine rush at that moment will make you feel unstoppable, more confident, and better than ever – and it is the #1 reason why endurance athletes get hooked to training.

So, if you are looking for the ultimate motivator to start running? Simply register for a race. 

Just keep in mind to slowly build-up your distances when you are first starting to run. Just like weight training, running is also a physically (very) demanding form of exercise, which requires the necessary recovery time in between for your leg muscles to grow stronger – and for you to be able to incrementally increase your running distance.

Being able to run a marathon for example (42-km) requires significant training. Before registering for any running event, we recommend to choose your distance wisely – based on what you’re able to accomplish in training.

General rule of thumb is that you need to be able to run at least 80% of your race distance comfortably in training (you will be able to do the remaining 20% on mental strength).

TIP #5: LISTEN TO HARDSTYLE
Did you know that the right music has the power to increase your workout performance by up to 20-30%? (now you do)

Especially when running, your ability to run longer, and faster, is instantly boosted when listening to music that matches your stride (or even music pushes you to increase your pace slightly).  

150 BPM has proven to be the ultimate pace to help you take your workout experiences to the next level.

To help you enjoy your workouts more than ever, we have created a 150 BPM (hardstyle) workout playlist on Spotify, which we update every month, and you can enjoy a selection of exclusive One50 workout mixes on YouTube

If this article has sparked your interest for more useful fitness tips on how to supercharge your fitness level and achieve the body you’ve always wanted, we recommend checking out our upcoming 30-day long One50 body transformation challenge by clicking the button below.

Curious for more fitness success tips?

One50

BECAUSE YOU WERE BORN TO INSPIRE