Want to level up your running, but not sure what really works? Just jogging a few times a week won’t cut it—even though life can get in the way and routines slip.
Most runners (beginners and veterans alike) miss out because they skip small but essential habits that build lasting speed, resilience, and joy.
Below are 6 running hacks to become a better runner—plus a bonus—that aren’t trendy quick-fixes, but proven tweaks that deliver results in the real world. Ready?
Let’s get faster, stronger, and more consistent this year and for years to come!
1. Consistency: The #1 Running “Hack” to become a better runner
You’ve heard it before, but most runners still don’t follow through. Showing up regularly—5 to 6 days a week if possible—is the single biggest driver of improvement.
-
It’s not about the perfect workout; it’s about not skipping days. Even a short 2–3km jog counts!
-
Why? Running consistently builds your aerobic base, strengthens connective tissues, and makes each run feel easier.
-
If you’re aiming for a half marathon, shoot for 40km/week; for a full marathon, 60–70km. It’s easier to build up from a strong, steady base.
- Your morning/ evening run starts a day before. Ensure you are sleeping, eating on time to be ready the next day to repeat it all over again.
Actionable Tip: Even on busy days, fit in a “minimum effective” run, no matter how short.
It is a non-negotiable! It should be something like brushing your teeth or taking a shower!
2. Increase Mileage…Even at a Slower Pace
Most runners think running “hard” is what delivers gains, but “more” (with proper rest) trumps “hard.”
-
Gradually raise your weekly mileage (add 5–10% per week).
-
Don’t worry about speed on easy days—focus on being out there and moving.
-
For ultrarunners: Keep the mileage beyond 60–70km/week, with plenty of slow runs to build fatigue resistance.
Why it works: Higher (sustainable) volume boosts mitochondria, capillary density, and mental endurance—your true performance foundation.
Read : Ultimate Beginner’s Tips to Half Marathon Success : With Race Week Checklist(Save it)
3. Warm Up: Don’t Skip It!
Warming up is not optional, yet most skip it. Think of cold muscles like a frozen rubber band: they’re vulnerable to snapping when pulled.
-
Dynamic warm-ups (leg swings, high knees, butt kicks, skips) prep your body for harder effort.
-
Just 5–10 minutes of dynamic movement is plenty.
-
You’ll prevent injury, improve muscle adaptation, and run better.
The lesser you get injured, the more consistently you will be able to run and the better you will get in running.
Read: Ultimate Guide to Warm-Up for Runners: Unlock Performance and Prevent Injury
4. Optimize Your Running Form
Efficiency is everything—strive for “maximum output, minimum input.”
-
Keep a tall posture, shoulders relaxed, arms driving straight (not across the body).
-
Land with your foot under your center of mass—avoid overstriding.
-
Focus on a cadence (stride rate) of about 170-180 steps per minute.
Why it matters: Better form = less wasted energy, fewer injuries, and more enjoyable miles.
5. Cool Down and Prioritize Recovery
After a run, muscles remain tight and inflamed. If you skip the cool down, stiffness and risk of injury rise over time.
-
Take 5–10 minutes to walk, stretch, or perform basic strength drills after your run.
-
Focus on your calves, hamstrings, quads, and hips.
-
Add some core strengthening during your cooldown to maximize efficiency.
- Ensure doing some stretching and foam rolling before you hit the bed at night. Your body will thank you for this!
Why: Proper cool-down enhances blood flow, flexibility, and transitions your body into recovery mode for stronger future runs.
6. Strengthen Your Core—Consistently!
Your core is the trunk of your athletic tree. A stronger core stabilizes every stride, absorbs impact, and protects your spine and knees.
-
Core includes your abs, hips, obliques, and lower back.
-
Train your core 3–4 times per week with planks, bridges, dead bugs, side planks, and mountain climbers.
-
Short on time? Just 10–15 minutes post-run is enough.
Result: Greater endurance, improved speed, fewer injuries, and better running form.
Read : Strength Training for Runners: The Complete Guide to Faster, Healthier, and Injury-Resistant Running
Bonus: Add Strides to Your Routine
Strides are controlled, short bursts of speed (20–30 seconds at 90% effort), not full-out sprints.
-
Do 4–6 strides after easy runs or toward the end of moderate sessions (total = 2–3 minutes per workout).
-
Why? Strides train your legs for leg turnover, form, and speed—without taxing your body or risking burnout.
-
Allow plenty of recovery between strides.
Read : How to Improve VO2 Max and Running Economy: Best Workouts for Endurance
Advanced Hack: Find Your Tribe
Running with a partner or group doesn’t just boost consistency and accountability—it makes running fun.
As per me, this is the biggest running hack to become a better runner!
-
You’re more likely to show up, learn from others, and push yourself when motivated by friendly competition or community.
-
Chit-chat and group energy can turn a tough workout into a highlight of your week.
Join the Daud Bharat community by subscribing to the weekly newsletter to get updates on events, articles and many more exciting things.
Your Running Growth Plan for This Year
Anyone can become a better runner, regardless of talent or time—if you build habits that drive consistency, gradual volume, smart warm-up/cool-down, and strength.
As you internalize these hacks to become a better runner, you set the stage for not only hitting new PRs, but also enjoying every step along the way.
What are your favorite running hacks? Drop them in the comments below!
