5 Fundamental Ways to Improve Your Running - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of 5 Fundamental Ways to Improve Your Running from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Run a good amount: Aim for 40–50 mi (or km) per week if you can; higher weekly mileage builds endurance and makes faster workouts feel easier.
Run fast regularly: Include strides or hill sprints 2–3 times a week to keep your legs primed for speed.
Have a plan & be consistent: Schedule a race or goal, then map weekly runs around it—consistency is the “secret sauce” of improvement.
Prioritize strength & injury prevention: Structured training, gradual long‑run increases, and twice‑weekly strength sessions (weights or body‑weight) protect you from the ~75 % injury rate runners face.
Love the process: Enjoy long runs, higher mileage, and the fun of speed work—passion fuels long‑term progress.

Workout Example:

Strides Session (3 × per week): After an easy 5‑mi run, do 5–6 strides of 100 m. Accelerate to ~95‑98 % of max speed, hold for ~2 seconds, then jog easy to recover. Total: ~600 m of fast work.
Hill Sprint Session (2 × per week): Find a 100‑150 m hill (5–6 % grade). Sprint up the hill for ~20‑30 seconds, walk back down for recovery. Perform 4–6 repeats. Total: ~800 m of uphill speed. Adjust the number of repeats or distance to match your current fitness and use the Pacing app to set target paces.

Closing Note: Try these five fundamentals this week—boost your mileage, add regular strides or hill sprints, stick to a simple plan, and fit in two strength sessions. Customize the paces in the Pacing app to suit your level, and watch your running get stronger, faster, and more injury‑proof. Happy running!