How To Become A Better Runner In 8 Weeks

Running. It can seem like a daunting task to some people. To others it can feel like a therapy session. For me, it was always daunting to run more than three miles. I am a person that prides myself on remaining physically active because it makes me feel good. Running was something that was always a part of my routine, but I was never very methodical about it. I would run, then do some sort of strength training and move on. What I found is that I was getting somewhat better at running, but I always hated it. It frustrated me even though I would continue to do it. I wanted to find that “runners high” that everyone talked about. 

So what did I do?  

I signed up for my first half marathon in 2011 thinking I would find it there. 

Spoiler alert: I definitely did not find the runners high. What I found was soreness in my knee’s, and in my shins. I didn’t really “train” but I did my bootcamp style workouts for 60 min, five days a week, and thought that would be enough. Most of the bootcamp classes I did were circuit training with a running component so I figured that would be enough. But it wasn’t enough. In 2012 I decided to do another half marathon and completed that about 5 minutes faster, but I was very sore the coming days again.

Now, it’s January 2020 and me and my husband were reviewing our goals for this year like we always do for the New Year and I committed to two races, a half marathon, and a sprint triathlon. The half marathon was mid-May and when the pandemic hit around mid-March, I was prepared to remove that goal from my list. I would like to preface this by saying I have a good baseline of fitness and work out routine. I try and be physically active 4-5 days per week where I can squeeze it in, but I was not prepared for distance running. My cap in mileage at this point was around 4 miles and I could run that at close to a 9 min pace.

Naturally when the pandemic hit I decided I was going to bow out, but a little voice inside my head said, “Go for it”! So I made the commitment to myself mentally, and the next day started my journey of thoughtful training to attempt my own virtual half marathon.

Below are the steps I took that helped me significantly improve my running in a short period of time.

1) Commit to running 3 days a week. Yes, that is it, just three days. Many people think that running every day is what is necessary, but I am here to say that is not the case (unless you are a trained runner and races are something you do often). Running every day in the beginning can typically result in burnout and worse, injury. So don’t stress, three days a week is something you can accomplish. On a Sunday, pick 3 days a week and stick to that schedule for the week. Monday, Wed, Friday or Tuesday, Thursday, Saturday. Whatever you decide is best for you based on your schedule and do not stray from the path. This can obviously vary week to week based on what you have going on.

2) Pick One of the 3 running days as an endurance run. This is considered the “long run”. The day that you run that extra mile longer and you continue to build on it as you continue to train. I highly recommend having a rest day prior to the endurance run.

3) Pick one of 3 days to do hill training or heart rate based training. Hill training is probably my least favorite thing but if you want to improve your running quickly, incorporating this into your workout will definitely help. Adding a heart rate component is also a way to help.

a. Treadmill Example: I have a treadmill so one day a week I would do heart rate based training where I would incorporate sprinting and walking (run one min at an uncomfortable pace and walk or lightly jog one minute and alternate for 20 min). I also want to say that for any treadmill workout, you should have the incline at 1 or higher at all times. This will simulate the run to feel like running outside. A zero makes the run feel almost downhill, and you do not want that when training.

b. Outside Example: I also have trails behind my house and there is a steep hill about 1.5 miles in. I would jog there, run 10 hills at a fast pace up and jog down for rest. The key is to not stop. Then I would slowly jog the 1.5 miles home. If you do not have hills near you, running at 80% for one minute on and then one minute off is just fine too!

4) Pick one of the 3 days to run lower mileage and keep it a jog. This is where I would stick to running about 3 – 5 miles max and stick to about 60 - 70% capacity.

5) Cross Train two Days a week. On the days that you are not running, moving your body, getting your blood pumping and heart rate moving is important. This could be circuit training, strength training, biking or cycling class, a HIIT work out etc. I recommend strength training or HIIT full body training.

6) Active stretching or yoga on your off days. Take the time to relax on your two off days a week. Very light yoga, dynamic stretching, foam rolling, and Epsom salt baths are all ways to bring your muscles ease.

My Typical Running Schedule Example is Below:

• Run Schedule: Tuesday, Thursday, Saturday

• Endurance Run: Saturday – I started with 5 miles and added one mile every two weeks. Some days I would add two miles but this was for my half marathon training. 

• Hill Training and/or Heart Rate Based Running: Tuesday

• Jog Running Day: Thursday, 3-5 miles

• Cross Train Days: Monday and Wednesday. I usually did a leg work-out Monday and arm work out on Wednesday, or light HIIT, or a lighter cycling class at a gym near my house with strength training (so 20 min cycling and 20 min strength).

• Days Off: Friday (day before my endurance day) and Sunday. Give your body some TLC!

By following a good diet, getting good sleep, and the above schedule, I completed my first virtual half marathon in 1 hour and 49 minutes. The last half marathon race I did 8 years ago, pre children, was finished 10 minutes earlier than that time. I also was not sore at all after I ran. I did dynamic stretching, took a nice long bath, and took 3 full days off all exercise before I was running again. I will say having proper sleep and a good diet are also major factors here. I did not list them above because these items should go without saying if you are trying to improve your overall fitness and health.

Although I dramatically improved my time, the most important thing of all, is that I found that runner’s high. I run over three miles with relaxation and ease versus tension and fear now. It’s my “me” time. My time to reflect, my time to heal, my time to release whatever tension it is I am holding on to. When I run, I now feel free.