running tips with Matt from Running Goals

When it comes to running, it’s easy to think that pushing harder and faster is the only way to improve. But Matt, specialist running coach and founder of Running Goals, says the key to success is “earning the right to do more”. This means training consistently, improving efficiency, and listening to your body. Read below for his tips to help you run smarter so every workout counts toward your goals.

the more you put in, the more you can get out

Think of your training as a bank account - every run you complete is a deposit. If you run 10 miles a week for 10 weeks, that’s like having £100 in your fitness account. Bump it up to 30 miles a week, and you’ve got £300 saved. Those deposits build over time, creating a strong balance of endurance and strength that you can draw on when it really matters.

On race day, or during a tough interval session, you’re making a withdrawal - spending some of that hard-earned fitness. A few big withdrawals are fine; that’s what you’ve been saving for. But if you withdraw more than you deposit, your account goes into the red. In running terms, that means fatigue, injury, or burnout.

That’s why Matt encourages runners to make regular, smaller deposits through simple habits like plyometric exercises (hopping, skipping, balancing) and steady aerobic runs. They might not feel exciting, but they keep your balance healthy and ensure you’ve earned the mileage to push when it counts.

build mileage safely

A way to manage your running savings is gradually increasing your mileage per week. This helps your body to adapt to the mileage, while avoiding the risk of injury. Here’s what Matt says:

• Increase your mileage by 10% for 3 weeks in a row
• On the 4th week, scale back – this is your de-load week, giving your body time to adapt and recover
• Repeat this cycle until you’ve built up to the mileage needed for your event.

In the final days before your race, keep your body moving with light runs, but prioritise rest. That way you’ll arrive at the start line fresh, strong, and ready to perform.

earning the right to do more

Matt’s most important lesson? You have to earn the right to add more speed and distance into your runs. Training is an investment, deposit consistently before you can afford to spend. By training regularly and respecting recovery, you can avoid burnout and unlock your full potential.