By Daniel Holmes – Senior Podiatrist with Podiatry @ Sports & Spinal
Running is an incredibly accessible sport that can be enjoyed by people of all fitness levels, but improving as a runner involves more than just pounding the pavement day after day. As a sports podiatrist, I see runners with a range of goals, from completing their first 5K to setting new personal bests in the marathon.
Regardless of experience, I often recommend a similar “recipe” for all runners seeking improvement: a blend of consistency, injury prevention, strength training, and, of course, expert guidance.
Here’s a look at the key ingredients for becoming a better runner.
Ingredient 1: Consistency
When it comes to running, consistency truly is king. Running regularly allows your body to adapt to the physical demands of the sport, which, over time, improves efficiency and endurance. Runners who gradually increase their weekly mileage can build both cardiovascular endurance, muscular endurance and neuromuscular efficiency, leading to smoother, more economical strides.
Aim for a balanced schedule of easy runs, longer runs, and rest days, rather than aiming for high mileage all at once.
Research shows that a gradual and steady increase in weekly mileage is crucial in avoiding burnout or overuse injuries, and it provides the body with a reliable framework for adaptation. Our bodies are amazing at adapting to stress provided they have adequate time and resources to do so.
Consistency also brings a mental benefit: the more you run, the easier it becomes to get out the door. Building the habit creates a positive feedback loop that supports both physical and mental gains, keeping you on track and motivated over the long term.
Ingredient 2: Injury Prevention
The next essential ingredient is injury prevention. While running has numerous health benefits, it also poses a risk of injury, particularly if training loads are increased too quickly or recovery is neglected. Injuries like shin splints, plantar fasciitis, and stress fractures are all too common and can bring your progress to a halt.
A proactive approach to injury prevention includes dynamic warm-ups, gradual mileage increases (a 10% weekly increase is a good initial guide but doesn’t suit everyone), and paying attention to early signs of pain or discomfort.
Recovery is also key, with foam rolling, stretching, and rest days helping to ensure your body can handle the demands of training. Listening to your body and your mind and incorporating recovery into your schedule can allow you to run consistently without overloading your muscles, tendons, or joints.
Life stress, sleep quantity and quality as well as nutrition will affect how well our body will absorb and recover from our training so adjusting our training when life gets busy needs to be considered to help reduce injury risk.
Ingredient 3: Strength Training
Strength training is a valuable component of a runner’s recipe for success. Incorporating exercises that target key muscle groups—such as the glutes, hamstrings, calves, and core—improves power, stability, and form. Strengthening the body’s foundation helps to protect joints, reducing the risk of injury while improving overall running performance.
For runners, compound movements like squats, lunges, and single-leg deadlifts are excellent choices, as they mimic the movements and stresses placed on the body during running. I also recommend adding plyometric exercises, such as skipping, box jumps, and jump squats.
These exercises help to improve explosive power and tendon stiffness, which can contribute to a quicker, more efficient push-off with each stride. Studies have shown that plyometric exercises, including jumping protocols, can significantly enhance running economy and time trial performance by training the neuromuscular system to respond quickly and with force.
The other benefit of these jumping exercises is that they a great stimulus for improving bone density. Research suggests that even a modest amount of jumping can be beneficial: just 10–20 jumps per day, three to five times a week, can significantly improve bone health.
For optimal benefits, it’s best to increase the intensity gradually, paying attention to proper form to avoid injuries. Adding plyometrics to a weekly exercise routine, especially for young and middle-aged adults, can support lifelong bone strength and help maintain mobility and independence as we age.
Ingredient 4: Footwear and Foot Care
Footwear technology has advanced significantly in recent years, with many modern shoes offering features like carbon fibre plates and responsive foam that can improve running efficiency and reduce muscle fatigue.
Studies have shown that these features may reduce the energy cost of running by up to 4%, leading to faster times for runners. However, finding the right shoe is essential, as every runner’s needs are different based on their running age, gait, foot structure, and biomechanics.
As a sports podiatrist, I recommend getting a professional assessment to identify the best shoe for your running experience unique foot mechanics and running style, as well as to assess whether you need orthotic support to enhance stability and mitigate the risk of injuries.
For more information about these options and/or for a running assessment we have running Podiatrists in each area of South-East QLD who can help.
We would love to be able to help you!
Brisbane Podiatrists:
- Daniel Holmes – Chermside, Indooroopilly and Springfield (BOOK NOW)
Gold Coast Podiatrists:
- Jayden Erskine – Robina and Broadbeach (BOOK NOW)
- Aleks Baruksopulo – Robina and Broadbeach (BOOK NOW)
Sunshine Coast Podiatrists:
- Ainslee O’Connell – Sippy Downs and Buderim (BOOK NOW)
- Sophie Nall – Sippy Downs and Kawana (BOOK NOW)
- Tim Boyle – Maroochydore (BOOK NOW)