how to get better at running

Want to become a better runner but not sure where to start? We have all the running tips you will need to improve your running endurance.

If you are new to running or want to get better, these easy tips can help. They can help you build strength, avoid injuries, and enjoy running more. Let's get you back on track!

start with strides, not sprints!

You may think that sprinting will make you faster right away. However, pushing yourself too hard can strain your body, especially if you don't usually do it! We recommend trying out smaller bursts to get your body to adjust to the changes.

Instead, try strides. Strides are short intense bursts of running.

You speed up for about 20 to 30 seconds. Then, you reach close to your top speed. After that, you slowly slow down over another 30 seconds.

Try adding 2–4 strides during your regular runs a few times a week. They’ll make a big difference in your speed and strength over time.

add hill workouts to build power

Even if you run mostly on flat ground, running hills can help you become a stronger, more efficient runner. That’s because hills force your body to use more power, which improves your stride and endurance. If you can't get access to a hill why not try an slight incline on your treadmill to replicate a hill run.

We suggest trying out hill repeats:

• Find a hill and run up at a moderate pace (about 70% effort)
• Walk or jog back down to recover
• Repeat 6 to 8 times

Once you get comfortable, try a ladder workout:

• First hill: 60% effort
• Second: 70%
• Third: 80%
• Fourth: 90%
• Then back down: 80%, 70%, 60%

This teaches your body how to handle different effort levels and helps you stay strong, even on tough courses.

why these workouts help

Both strides and hills are great because they:

• Help improve running form
• Make your muscles and joints stronger
• Lower your risk of injury
• Prepare you for different running conditions

Most of all, they’re simple to add to your routine and don’t require any special gear.

strength train 2–3x per week

Running alone won’t make you a stronger runner—strength training will help you massively!

Focus on:

• Glutes & hamstrings (for power)
• Core (for stability)
• Calves & ankles (for push-off and injury prevention)

Just 20 to 30 minutes, two or three times a week, can help your running form. It can also boost your performance and lower your risk of injury. Plus, it adds great variety to your workout plan!

prioritise recovery like a pro

Your body needs time to rest and rebuild. Smart recovery habits will keep you running strong and give you the energy to keep training. Sleep is extremely important so don't lose out on those z's.

• Sleep: Aim for 7–9 hours per night
• Rest days: Take at least one full day off per week
• Active recovery: Try walking, yoga, or gentle stretching
• Foam rolling: Use it after runs to relax muscles and increase flexibility

Remember: You don’t get stronger during your runs—you get stronger during recovery.

eat to run, don’t run to eat

Fuelling your body properly helps you run better and recover faster.

• Before runs: Eat carbs, especially for runs over 45 minutes
• After runs: Have a mix of protein and carbs within 30–60 minutes
• Hydration: Drink water throughout the day, not just during workouts

A balanced diet keeps your energy levels up and supports consistent training.

final tips to get you running your best!

• Start slow and be consistent
• Focus on good form: Keep your posture tall and your steps light
• Listen to your body: Rest when needed, and don’t ignore pain

Running doesn’t need to be complicated that's why we've broken down some tips for you to try out! By trying out these tips and making a few small changes, you can improve your running. So don't forget to add strides, hill workouts, and strength training to your weekly fitness plan.

If you want to give it a go, we have a running track. It's open 7 days a week. You can pay-as-you-go or choose a monthly plan. Check it out here!

Sources- Nike 5 Coach-approved Tips To Get Better at Running