9 Habits for better running (I wish I knew sooner)

Summary

This video shares nine key habits that can make you a better runner, based on the creator's experiences with over 50 marathons and 10 ultra-marathons. The focus is on improving running form, strengthening the posterior chain, and optimizing foot resilience. Key tips include using proper pelvic tilt, improving cadence, practicing deep belly breathing, and following the 80/20 rule for training intensity. It also covers fueling for different run intensities and emphasizes the importance of learning to enjoy running. The message is about doing things better, not more, for improved performance and overall enjoyment.

Takeaways

• 😀 It's not about running more — it's about running better, with smarter training habits.
• 😀 Focus on your pelvic tilt to improve your running form. Most beginners overuse their hip flexors and quads, leading to inefficient running.
• 😀 Strengthening your posterior chain (glutes, hamstrings, calves) through exercises like crab lifts and single-leg deadlifts will improve your running efficiency.
• 😀 Cadence matters more than stride length. Aim for around 170–180 steps per minute to run more efficiently and reduce injury risk.
• 😀 Foot resilience is crucial for injury prevention. Strengthen intrinsic foot muscles, tibialis anterior, and calves to build a strong foundation.
• 😀 Be mindful of your shoes — they should support your running progress, not replace it. Minimal shoes strengthen your feet, while maximal shoes can make them lazy.
• 😀 Breathing correctly (deep belly breathing) activates the parasympathetic nervous system and helps keep you relaxed and efficient during runs.
• 😀 Cardiovascular fitness is key for improving your running, and it’s best achieved by following the 80/20 rule: 80% of runs should be easy, aerobic runs, and 20% should be high-intensity.
• 😀 Proper fueling is essential: Eat healthy fats before long runs, carbs for higher intensity runs, and protein post-run for recovery.
• 😀 Enjoy the process of running. Appreciate the ability to run, and remember that many people would love the opportunity to run, which can make tough days easier to push through.

Q & A

What is the key difference between the way most beginners and elite runners run?

Most beginners tend to run with an anterior pelvic tilt, relying heavily on their hip flexors and quads, which can lead to poor posture and faster burnout. Elite runners, on the other hand, engage their posterior chain (glutes, hamstrings, calves) for a more efficient and powerful running form.

Why is posterior chain training important for runners?

Training the posterior chain (glutes, hamstrings, calves) helps to improve running efficiency and reduce injury risk. These muscles are larger and more powerful than the hip flexors and quads, making them essential for propelling you forward during a run.

What are some effective exercises to strengthen the posterior chain?

Three exercises that effectively target the posterior chain include the crab lift (to activate glutes), the pelvic tilt in a lunge (for posture and hip flexibility), and the single-leg deadlift (to improve hamstring and glute strength and stability).

How does cadence affect running performance?

Cadence, or the number of steps you take per minute, significantly impacts running efficiency. Runners with higher cadence (around 180 steps per minute) tend to have shorter, quicker strides, which minimizes vertical movement, reduces impact on joints, and improves overall efficiency.

What is the difference between running with long strides versus shorter, quicker strides?

Long strides lead to more vertical movement and higher impact, which wastes energy and increases injury risk. Shorter, quicker strides (higher cadence) allow for more efficient forward movement with less vertical oscillation, resulting in a smoother, safer run.

Why is foot strength important for runners?

Foot strength is crucial because the feet are the first point of contact with the ground and play a key role in how the rest of the body moves. Strong feet help maintain balance, prevent injury, and allow for more efficient propulsion during running.

What are some exercises to strengthen the feet?

Effective foot exercises include towel curls (to strengthen intrinsic foot muscles), tibialis raises (to build strength in the front of the shin), and soleus raises (to target the soleus muscle for better propulsion).

How do shoes affect running performance?

The type of shoes you wear impacts your foot's ability to work efficiently. Minimal shoes promote natural foot movement and strength, while maximal shoes with heavy cushioning can make your feet and muscles lazy. It's important to choose shoes that support your progress without replacing your body's natural function.

How can breathing technique influence your running?

Breathing deeply through the belly and activating the parasympathetic nervous system can help calm the body, reduce heart rate, and release tension during a run. This is especially helpful for endurance and long-distance runs.

What is the 80/20 rule in running, and why is it important?

The 80/20 rule suggests that 80% of your runs should be low-intensity (aerobic) to build endurance, while 20% should be higher intensity (anaerobic) to improve speed and strength. This balance helps to develop both aerobic capacity and strength without overtraining.

What should you eat before, during, and after a run for optimal performance?

Before a run, eat healthy fats (like avocado or nuts) to fuel slow, steady energy. During the run, a quick carb snack (like a banana or apple) can provide energy for higher intensity. After running, focus on eating protein to help repair muscle fibers and aid recovery.

How can runners develop a better mindset and enjoy running more?

Shifting your mindset to appreciate the ability to run, especially when considering those who are unable to do so due to illness or other challenges, can help foster gratitude and enjoyment. Focusing on the process rather than the effort can make running feel more rewarding.