Active vs. passive recovery: Which rest is best

Becoming a better runner can seem daunting, especially if you’ve found yourself stuck in a plateau. When progress slows down or even comes to a halt, we often make the mistake of simply trying to push harder in an attempt to get ourselves back on track, but according to Nike trainer, strength and conditioning coach and former sprinter, Courtney Fearon, The beginners guide to running jargon.

1. Spend time on your warm-up

One of the easiest changes you can make is before your run even starts – during the warm-up. First of all, if you’re not warming up before your runs, you should start. It might seem like a drag but, as well as reducing your risk of injury, it’s also known to prime and prep your body in just the right way, therefore boosting performance on the run itself.

‘We should look at warming up as movement prep, as this is what we’re trying to do – prepare our muscles, joints, nervous system and our minds for what is about to take place,’ Courtney shares. ‘This way you’ll get more out of the session ahead so that those first few minutes of your run aren’t a shock to the system.’

2. Introduce unilateral work

You should already be supplementing your runs with strength training – and adding just one or two unilateral exercises to those sessions will pay massive dividends to your runs.

‘Unilateral movements are ones where you work one side at a time,’ explains Courtney. ‘Running is all about being on one leg at a time, so including strength exercises that reflect this is going to strengthen your body optimally.’

Single-leg work also boosts balance, stability and coordination, Courtney adds, all of which get the body motoring in a way that will add to your running efficiency. Try single-leg deadlifts, Bulgarian split squats and Copenhagen planks in your gym sessions.

3. Vary your tempo

No need to increase your number of runs per week or even the distance – varying the tempo both during a session and between sessions could be enough to make a massive change alone.

‘Play around with different speeds,’ recommends Courtney. ‘Make sure some of your runs are slower recovery runs, so you get time on your feet without breaking the body down. You could also factor in some speed interval sessions in your existing runs to get good turnover in the legs.’

Try opting for a fartlek-style session in one of your runs, where you mix up the speed and intensity at sporadic intervals. ‘Remember, not every session has to, or should, be bordering a new PB,’ reminds Courtney.

4. Spend time on your playlist

Music has a big impact on your run, no question. It can work wonders to keep motivation high when it would otherwise wane, and the right song at the right time can really help you level up. So don’t leave that big drop to chance – spend some time perfecting your playlist so the tempo suits whatever kind of run you’re doing.

‘Changing what you listen to can really affect the mood and the quality of your run, so consider paying attention to the tempo of the music you listen to,’ Courtney says. Equally, you could even go rogue and switch up what’s coming through your ears altogether: ‘Podcasts and audiobooks have been a big hit for me personally. You could even try a few runs with no headphones at all. Taking in your surroundings, listening to your footsteps and checking in with your breathing can add a new dimension to your run.’ Whatever you choose, make sure there’s a reason behind it.

5. Switch up your footwear

If you prefer longer runs and you spend a lot of time out on the roads throughout the week, it’s recommended that you own more than one pair of running shoes, if possible. Not for the reasons you might think – of course you should be ensuring that you only cover a certain amount of miles before replacing your runners, but Courtney advises various styles of shoes and alternating between them.

‘This allows for a change in the way your body is being loaded through your feet,’ explains Courtney. ‘Attacking your body in a different way throughout your sessions is going to make you a stronger runner, without having to do any extra work.’