When it comes to becoming a better runner, most people focus on the obvious: running farther, running faster, or running more often. But real progress often comes from the quieter details, the things that happen before, after, and even during your sessions. How you breathe, how you recover, how well you stay hydrated, and how you approach your longer runs can all make a profound difference.
These aren’t flashy strategies, but they’re the ones that help you feel stronger, avoid injury, and enjoy the process more. Let’s look at four key areas that support your performance and help you run not just harder but smarter.
Breathing is something we do automatically, but it’s easy to forget how much control we actually have over it, especially when running. One of the biggest shifts you can make as a runner is learning how to breathe more efficiently.
Relying solely on nose or mouth breathing can limit your performance. In reality, using both together often gives the best results. Nasal breathing filters and warms the air, which is great for slower runs, but when the intensity increases, mouth breathing helps deliver the oxygen your body needs.
The real game-changer is diaphragmatic breathing. Rather than shallow breaths from the chest, focus on drawing air deeper into your belly. You should feel your stomach rise with each inhale and fall with each exhale. This technique helps your body use oxygen more efficiently and keeps your shoulders and neck relaxed, something especially important during longer or harder efforts.
If you find yourself gasping or struggling to maintain a rhythm, it might be your body’s way of asking you to slow down. That’s not a failure, it’s a sign that your cardiovascular fitness is still building. With time and practice, your breathing will become more rhythmic and less of a distraction.
As mileage and intensity increase, most runners eventually feel those familiar aches and tight spots. While some discomfort is part of the journey, many injuries are preventable, if you’re proactive.
Warming up is your first line of defense. A few minutes of light jogging and dynamic movement prepares your muscles and nervous system for what’s to come. It’s a simple habit that pays off long-term.
Your shoes also matter more than you might think. They’re the only piece of equipment between your body and the ground. A good pair of running shoes that suit your gait and foot shape will reduce the impact on your joints and help support your natural movement.
Beyond gear, it’s the work you do off the road that really protects your body. Strength training supports proper running form and helps prevent overuse injuries. And while it can be tempting to skip rest days, remember that adaptation and progress happens during recovery. Rest isn’t lazy; it’s part of the plan.
Post-run stretching is also worth your time. Focusing on your calves, quads, hamstrings, glutes, and hip flexors helps your body unwind and recover more efficiently. Tight muscles are more prone to injury, and small issues left unaddressed tend to grow.
Most importantly, listen to your body. There’s a difference between pushing through a challenge and ignoring pain. Address small niggles early, and you’re more likely to stay consistent over the long haul.
Hydration is easy to overlook until you start to feel the effects of not getting it right. Fatigue, headaches, muscle cramps, or that heavy-legged feeling during a run can often be traced back to dehydration or an electrolyte imbalance.
The key is to hydrate consistently throughout the day, not just right before or after a run. For most runners, two to three litres of water daily is a solid baseline. On hot or long-run days, you’ll need more and not just water. When you sweat, you lose electrolytes like sodium, potassium, and magnesium, all of which help your muscles and nervous system function properly.
If you’re heading out for a run longer than an hour, it’s worth carrying fluids with you. Practice sipping small amounts regularly rather than waiting until you feel thirsty. If you’re training for a race, use your long runs to rehearse your hydration plan so there are no surprises on event day.
Finding a balance that works for your body takes time, but once you do, you’ll notice the difference more energy, better focus, and improved recovery.
Long runs are often the heart of endurance training, but they can be mentally tough, especially as distances increase. Rather than dreading them, find ways to make them more enjoyable and meaningful.
A change of scenery can do wonders. Running in nature, by the water, or along new trails keeps your mind engaged and helps the kilometres pass more quickly. Running with a friend can also transform the experience. The conversation and shared effort make the distance feel lighter and give you an added layer of accountability.
If you’re running solo, music or podcasts can help keep your mind from focusing too much on effort. Make sure your playlist matches your intended pace, or listen to something that lifts your mood and helps you stay relaxed.
Mentally breaking your run into smaller chunks is another effective strategy. Instead of thinking, “I have to run 18 kilometres,” try thinking, “Just get through the first 6.” Then the next. Each section becomes a mini-goal, and before you know it, you’re done.
And remember, not every long run has to feel amazing. Some days, your legs won’t respond, the weather will turn, or your energy will dip. That’s part of the process. What matters is that you showed up and did what you could on that day. That consistency is what builds confidence and resilience over time.