Secrets to better running

Hang around seriously devoted runners long enough and you’ll start to pick up a few tricks such as how to pace yourself, which routes have the cleanest bathrooms, what to wear when the weather is changing more rapidly than your Twitter feeds.

So let us share some tips to run longer, feel lighter and stay injury-free.

Run every day

Consistency is key to a successful program. A daily run helps improve your body’s ability to burn fat, along with your biomechanics. It also teaches your mind to blast through any challenge, whether it’s physical or mental.

Invest in comfort

Get a good sports bra or you’ll feel it with every step. Nothing kills a run like a blister about to pop so ensure you’re wearing comfortable trainers. My gym clothes are just as important as what I wear on a daily basis, whether it’s to work, on a night out or just a casual meal with friends. Dress to impress and most importantly be comfortable!

Stay positive

Finish runs feeling strong and happy, not worn-out. It’ll keep you coming back for more and help you reduce injury risk. Sometimes, sharing your progress on social sites will help you continue progressing with the positive comments you will receive, helping you push yourself further.

Find your sweet spot

Write down your workouts, you can be creative and color-code how they made you feel: yellow for amazing, orange for just OK and red for totally horrible. It’s a visual way of seeing how your body responds and will help you pick up patterns.

For example, if you’re always orange or red around your period, that’s a sign that you should be doing lighter workouts on those days.

Think ahead about what you wear

Always dress to run like it’s 10 to 15 degrees warmer than it is. As soon as you get out there and get moving, you’ll warm up and be glad you didn’t put on so many layers.

Put off partying

Steer clear of happy hour the day or two before a race or big training session. Alcohol significantly impairs sleep quality and hydration levels, as well as recovery.

Train smart

In order to get stronger, your body needs time to rebuild. Mix easy days with tough, and avoid pushing when your body needs a break.

Don’t compare

Compare yourself with yourself. There will always be someone faster and leaner and who looks more like a runner than you do. Focus on the improvements you want to make for yourself.

A good cup of coffee

For seasoned runners, having caffeine before running has been shown to make workouts seem easier and help the body burn calories more efficiently.

Aim for about 3 milligrams of caffeine per kilogram of body weight: For a 150-pound woman, that’s about the amount in a 16-ounce coffee.

Mind that incline

Never accelerate down a hill. The breaking forces on your body can destroy your knees and as we said before we want our workout to be injury FREE!

Be a social runner

Running can be such a solitary pursuit, but there is a real benefit to making a connection with others and no better way to do that than by running together with friends or family. But if you don’t want to hear the same gossip and feel you need to meet new people there’s nothing better than using websites like meetup.com that can help you find local groups.