Saturday, Jun 17, 2023 6 min read

How To Get Better at Running: The Ultimate Guide

Pam, Team Copper Fit

How To Get Better at Running: The Ultimate Guide
How To Get Better at Running: The Ultimate Guide

Running is more than just a workout; it's a journey of self-improvement that transforms not just your body but your mind and spirit as well. Whether you're just a beginner exploring new avenues of fitness or an experienced marathoner looking to shatter personal records, improving your running performance involves more than just increasing your speed or endurance. 

It's about understanding the critical aspects of running, including form, strength training, and, importantly, proper recovery. This article dives into the benefits of running and how to improve your performance.


What Are the Benefits of Running?

Running is more than a means to an end; it's a journey filled with numerous physical and mental benefits. 

Let's explore some of these advantages:


Cardiovascular Health

Running is a fantastic cardio workout. It strengthens your heart, lowers your resting heart rate, and improves your overall cardiovascular efficiency. By incorporating regular running into your routine, you're supporting your heart's health and endurance.


Enhanced Mood and Mental Health

Running triggers the release of endorphins, often referred to as "feel-good" hormones. This endorphin rush can help alleviate feelings of tension and discomfort, uplift your mood, and even contribute to better sleep.


Building Muscle and Strength

Contrary to what some believe, running doesn't only work your lower body. It also engages your core and upper body, especially when maintaining a proper form. When combined with strength training exercises such as squats, lunges, and push-ups, you can build muscle fibers, boosting your overall strength and endurance. 

Incorporating bodyweight exercises like squats and lunges can enhance your overall strength and complement your running workouts.


Improved Joint Health

Regular running can actually strengthen your joints and increase bone density, reducing the risk of injuries. However, it's essential to listen to your body and not overdo it.


Boosted Immune System

Regular exercise like running may help strengthen your immune system, making you more resilient to certain illnesses.


Elevated Overall Wellbeing

Running is an amazing investment in your overall health and well-being. Whether you're a new runner or an experienced marathoner, the benefits of this wonderful sport can inspire you to lace up your running shoes and embark on a journey of self-improvement. 

And remember, Copper Fitis here to support you on this journey, helping you push through discomfort and maximize your performance. 


Starting Your Running Journey: Tips for New Runners

Entering the world of running can be as exciting as it is daunting. These running tips are designed to help beginners start their running journey on the right foot, preventing injuries and building endurance.


  • Select the right running shoes:Your shoes are your most important equipment as they directly influence your running form and risk of injury. Invest in shoes that offer the right balance of support, cushioning, and fit for your feet.
  • Strength training:This is another essential aspect that beginners often overlook. Regular strength training enhances your overall athletic performance and prepares your body for the physical demands of running. Exercises such as lunges and squats improve your lower body strength, boosting your running form and range of motion.
  • Start slow: Your initial focus should be building up your endurance, not speed. Aim to increase your running time by a few minutes each week. New runners often feel tempted to run fast, but maintaining an easy pace can help prevent injuries and discouragement.
  • Consider your environment:Running outside can bring additional benefits such as varied terrain, fresh air, and a mentally stimulating atmosphere. However, always remember to listen to your body and adjust your pace and distance based on how you feel.

Why Is Proper Running Form Important?

Proper running form is the efficient alignment and motion of various body parts during running. It refers to how your feet strike the ground, how your knees bend, the swing of your arms, and the positioning of your torso, among other things. 

Good running form reduces the risk of injury, improves speed and efficiency, and helps you use less energy, meaning you can run longer distances more comfortably. Why is it crucial? 

Running, while a natural motion, can strain your body if done improperly over extended periods. The repetitive impact and stress can lead to discomfort and injuries if your form is off. Good form helps distribute this impact and stress more evenly, reducing the strain on any single body part and the risk of injuries.

Now, let's explore how to improve your running form:

  • Strengthen Your Lower Body:Engaging in workouts that focus on your lower body, including your hamstrings, can make a significant difference. Strength-training exercises such as squats and lunges build muscular strength and flexibility, enhancing your running form.
  • Maintain Full Range of Motion:Flexibility is key to an efficient running stride. Maintaining a full range of motion in your joints can increase your stride length and speed while decreasing the risk of injury.
  • Consider Compression Sleeves: To promote good form, you can incorporate Copper Fit Compression Sleeves into your running routine. Our copper-infused knee compression sleeves can be an ideal companion, helping support circulation and soothe muscle tension without limiting mobility, which can help provide support both during and after your runs.

Ultimately mastering the proper running form comes down to awareness, patience, and consistency. Keep your body relaxed, your movements fluid, and your spirit resilient.


What Are the Essential Elements of a Training Plan?

Whether you’re training for a half-marathon, trying to improve your long-distance running, or running as a form of stress relief, a well-designed training plan is crucial for enhancing your running performance and achieving your goals. 

Here are key elements to consider:


  • Regular Running:Regular running is the foundation of your plan. Mix up easy runs at a slower pace with high-intensity interval training sessions and tempo runs to improve both your aerobic capacity and running speed.
  • Cross-Training:Cross-training activities, like swimming or cycling, can improve your overall fitness and cardiovascular health without putting additional stress on the muscles used in running.
  • Speed Work: Speed workouts such as interval training or tempo runs can be beneficial for improving your pace and endurance over time.
  • Strength Training:Strength training complements your running routine by building stronger muscles, improving your running form and speed, and reducing the risk of injury.
  • Rest Days:Taking breaks can feel difficult when you’re in the flow of your running rhythm. But, it’s critical to not neglect rest days. Periods of rest are essential for muscle recovery and strength building. They prevent overtraining and reduce the risk of injuries.
  • Flexibility and Mobility Work:Activities such as yoga and stretching improve your range of motion, aiding in better running technique.

How To Support Recovery and Prevent Injury

Proper recovery is as important as training in running. Your warm-up and cool-down routines help prepare your body for running and ease it back to rest, reducing injury risks. Rest days are central to recovery, rebuilding muscle fibers and bolstering strength. 

Maintaining a balanced, nutrient-rich diet of carbohydrates, proteins, and healthy fats, with ample hydration and electrolyte replenishment after runs, is also crucial. For added support, proper running gear, like our wraps and sleeves, can help support your muscles and joints during the recovery process. 

A holistic approach to running, incorporating a balanced training plan, strength training, and a comprehensive recovery strategy, can help you improve as a runner, reduce the risk of injuries, and ensure that you enjoy the journey of running.


How To Prepare for Longer Distances and Race Day

Distance runners often focus on gradually increasing their weekly mileage, allowing their bodies to adjust and build endurance. As you progress in your running journey and start preparing for longer distances and perhaps a race day, remember to follow a gradual build-up of running distances, giving your body time to adjust and prevent injuries. 

Workouts at your planned race pace will get your body used to the speed. Simulating race day conditions in your training is beneficial. This can include the time of day, the terrain, pre-race nutrition, and testing your running gear. Copper Fit's line of compression garments could be your best ally on race day, providing support, flexibility, and reducing odors.


The Bottom Line

Running is a journey of continuous learning and improvement. Whether you're a beginner runner or training for a marathon, the essentials remain the same: proper form, a well-rounded training plan, strength training, proper gear, nutrition, recovery, and preparation for longer distances. These tips can help you become a better runner, no matter what stage you are at.

Whatever your personal running journey looks like, Copper Fit is here to support you with our line of products, including compression sleeves, wraps, and accessories, all designed to soothe discomfort, support recovery, and provide comfort. Crafted using advanced technologies, these products support your joints and muscles and reduce chafing and odors to help you achieve a more comfortable, enjoyable run every time.

When it comes to running, each step is a step towards achieving your goals — whether you are working your way up to a one-mile run or training for your next marathon. We are here to help support your journey, ensuring discomfort doesn't hold you back. So, lace up those shoes, and let's get running!


Endorphins: The brain’s natural pain reliever | Harvard Health

The effect of long-distance running on bone strength and bone biochemical markers | PMC

Regular Exercise Enhances the Immune Response Against Microbial Antigens Through Up-Regulation of Toll-like Receptor Signaling Pathways | Karger Publishers

What Is the Proper Running Form, Anyway? | Shape

Aerobic exercise: How to warm up and cool down | Mayo Clinic

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