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nlpCategory&&(b.nlp_category=window.nlpCategory);window.WH.isUserWithAds&&(b.uwa=1);fa(a)&&(b.answerbox=1);ea(a)&&(b.prestep=ha());WH.isDev&&!E()&&(b.dummyad=1);window.dfpCategory&&(b.category=window.dfpCategory);if(a.adTargetId&&("rightrail"==a.type||"main-rr"==a.type)){var e=a.adTargetId.substr(a.adTargetId.length-6,1);b.ad_position="0"+e;e=v;10>v?e="0"+e:20<v&&(e="max");b.totalcount=e;v++}(a=W(a.adTargetId))&&(b.quiz_pos=a);"undefined"==typeof freestar.config.targeting&&(freestar.config.targeting=[]);a={};freestar.config.targeting.push((a[c]=b,a));freestar.config.enabled_slots.push({placementName:f,slotId:c})}function za(a){var c=window.document.createElement("script");c.async=!0;c.type="text/javascript";c.src=a.adElement.getAttribute("data-scriptsrc");c.setAttribute("data-divid",a.adTargetId);c.setAttribute("data-adslot","demo_optout");c.setAttribute("data-adsizes","300x250");window.document.getElementById(a.adTargetId).appendChild(c)}function X(a){h("inserting adsense ad",a.type); 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getAttribute("data-fullwidthadsense");this.questionsPage=1==this.adElement.getAttribute("data-questionspage");this.listPage=1==this.adElement.getAttribute("data-listpage");this.gptLateLoad=1==this.adElement.getAttribute("data-lateload");this.apsDisplayBidsCalled=!1;var k=this.adElement.getAttribute("data-adunitpath");WH.shared.isSmallSize&&(k=this.adElement.getAttribute("data-smalladunitpath")||k);WH.shared.isMedSize&&(k=this.adElement.getAttribute("data-mediumadunitpath")||k);this.rightrailmore=1==this.adElement.getAttribute("data-rightrailmore");d=!1;this.pbload&&(this.pbAdUnitsData=this.adElement.getAttribute("data-pbadunits"),WH.shared.isSmallSize&&(this.pbAdUnitsData=this.adElement.getAttribute("data-pbadunitssmall")||this.pbAdUnitsData),this.pbAdUnitsData&&(d=k,"/10095428/engl/engl_gam_lgm_rght2"==k&&(d=this.adTargetId),"/10095428/intl/intl_gam_lgm_rght2"==k&&(d=this.adTargetId),WH.shared.isTest("webvitalsINP")&&"/10095428/engl/engl_gam_sma_meth0"==k&&(d=this.adTargetId),nb(d, 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shared.isSmallSize&&(this.adunitpath=this.adElement.getAttribute("data-smalladunitpath")||this.adunitpath);r&&WH.shared.isMedSize&&(this.adunitpath=this.adElement.getAttribute("data-mediumadunitpath")||this.adunitpath);this.channels=this.adElement.getAttribute("data-channels");this.refreshable=1==this.adElement.getAttribute("data-refreshable");this.actionrefresh=1==this.adElement.getAttribute("data-actionrefresh");this.slotName=this.adElement.getAttribute("data-slot-name");this.refreshType=this.adElement.getAttribute("data-refresh-type");this.last_pb_request_time=0;this.dfpdisplaylate=1==this.adElement.getAttribute("data-gptdisplaylate");"rightrail"==this.type&&(this.position="initial",this.refreshCount=1);this.viewablerefresh=1==this.adElement.getAttribute("data-viewablerefresh");this.height=this.adElement.getAttribute("data-height");this.containerless=1==this.adElement.getAttribute("data-containerless");this.lastRRAd=1==this.adElement.getAttribute("data-lastrrad");f&&WH.shared. 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by</b> <a href="/Author/NordicTrack" class="coauthor_link coauthor_checkstar">NordicTrack</a> </span> and <a href="/Author/Cheyenne-Main" class="coauthor_link">Cheyenne Main</a> <p id="coauthor_byline_p"> <a href="#" class="byline_info_link hover_pop"> <span class="last_updated_highlighted">Last Updated: November 26, 2024</span> </a> <a href="#" class="eat_tag">Fact Checked</a> </p> </div> </div> <a class="small_pdf_link pdf_link disabled " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a><div id="inline_toc"> <div class="truncate_toc"> <div class="truncate_toc_inner"> <ul class="toc_ul"> <li class="toc_li method_toc_item"><a class="toc_li_a" href="#Getting-Better-at-Running">Getting Better at Running</a></li> <span class="toc_li_span separator">|</span><li class="toc_li method_toc_item"><a class="toc_li_a" href="#Improving-Your-Running-Speed">Improving Speed</a></li> <span class="toc_li_span separator">|</span><li class="toc_li method_toc_item"><a class="toc_li_a" href="#Increasing-Your-Running-Stamina">Increasing Stamina</a></li> <span class="toc_li_span separator">|</span><li class="toc_li method_toc_item"><a class="toc_li_a" href="#Best-Treadmills-for-Running">Best Treadmills</a></li> <span class="toc_li_span separator">|</span><li class="toc_li method_toc_item"><a class="toc_li_a" href="#Benefits-of-Running-on-a-Treadmill">Benefits of a Treadmill</a></li> <span class="toc_li_span separator">|</span><li class="toc_li method_toc_item"><a class="toc_li_a" href="#Tips-for-Running-on-a-Treadmill">Treadmill Running Tips</a></li> </ul> <button id="inline_toc_showmore" class="inline_toc_button initial"><span class="inline_toc_button_span">|</span><span class="showmore toc_toggle_text">Show more</span></button> <button id="inline_toc_showless" class="inline_toc_button initial"><span 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co-authored by <a href="/Author/NordicTrack">NordicTrack</a> and by wikiHow staff writer, <a href="/Author/Cheyenne-Main">Cheyenne Main</a>. NordicTrack is an American exercise equipment company headquartered in Logan, Utah. They manufacture treadmills, strength training equipment, ellipticals, exercise bikes, and other fitness accessories. NordicTrack is owned and managed by iFIT Health & Fitness Inc. and has been manufacturing exercise equipment since 1975. NordicTrack’s 50 years of experience have led to innovative machines that help athletes elevate their performance. They’re passionate about reimagining the home fitness experience, with immersive, on-demand workouts filmed across all 7 continents led by expert trainers who motivate and inspire. <br><br> There are <a href="#References">58 references</a> cited in this article, which can be found at the bottom of the page. <br><br> This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. <br><br> This article has been viewed 1,044 times. </p> </div> </div> <div class="mf-section-0" id="mf-section-0"> <div class="affiliate_disclaimer top">This article was created in collaboration with an advertising partner. Learn more <a href="/wikiHow:Content-Management#Sponsored-Content" title="wikiHow:Content Management">here</a>.</div> <p>Whether you’ve hit a running rut or you’re a beginner looking for ways to improve, there are tons of ways to break through your running plateau and hit a new stride. Although these changes can feel small, over time, they will help you feel more confident in your abilities, reduce injury, and make running more fun. Keep reading to learn the best tips for getting better at running. </p> </div> <div class="clearall"></div> <div class="wh_ad_inner w_label al_grey gam" data-service="dfp" data-instantload="1" data-mediumservice="dfp" data-mediumheight="100" data-smallheight="100" data-adunitpath="/10095428/engl/engl_gam_lgm_intro" data-smalladunitpath="/10095428/engl/engl_gam_sma_intro" data-size="[[728, 90],[728, 120]]" data-smallsize="[[300, 100],[320,100]]" data-prebidload="1" data-apsload="1" data-aps-timeout="800" data-width="728" data-height="90" data-innerclass="gam all_gam_affiliate" data-type="intro" data-small="1" data-medium="1" data-large="1" data-channels="7362109766" data-smallservice_eu="dfp" data-smallheight_eu="100" data-mediumservice_eu="dfp" data-mediumadunitpath="/10095428/engl/engl_gam_sma_intro" data-mediumsize="[[300, 100],[320,100]]" data-service_eu="dfp" data-aditudetarget="pb-slot-engl-intro" data-largechannels="2060152247,5763098696" data-smallchannels="8156154280" 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</h2></div></div> <div id="tipsforbecomingabetterrunner" class="section_text"> <ol> <li>Focus on training frequently and consistently instead of increasing your speed.</li> <li>Set a comfortable pace and stick to it throughout all your runs.</li> <li>Practice cross-training, like yoga or weight lifting, once a week.</li> <li>Find a running group or partner who can hold you accountable.</li> <li>Increase your mileage by only 10% each week to reduce the chances of injury.</li> </ol> <div class="clearall"></div> </div> </div> <div class="mf-section-1 collapsible-block" id="mf-section-1"> </div> <h2 class="section-heading hidden" onclick="javascript:mfTempOpenSection(2)"> <div class="mw-ui-icon mw-ui-icon-element indicator"></div> <span class="mw-headline" id="Steps">Steps</span> </h2> <div class="mf-section-2 collapsible-block" id="mf-section-2"> <div class="section steps steps_first sticky"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 1 of 6:</div> <h3><span class="mw-headline" id="Getting-Better-at-Running">Getting Better at Running</span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_1" class="section_text"> <ol class="steps_list_2"> <li id="step-id-00"> <a name="step_1_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-1-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 Focus on building consistency instead of speed." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/8/87/Get-Better-at-Running-Step-1-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-1-Version-4.jpg" data-firstimage="1" data-width="460" data-height="345" id="be5b5ba5f748767dc185943434ab48f3" onload="WH.performance.clearMarks('image1_rendered'); WH.performance.mark('image1_rendered');" data-src="https://www.wikihow.com/images/thumb/8/87/Get-Better-at-Running-Step-1-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-1-Version-4.jpg"><script>WH.shared.addScrollLoadItem('be5b5ba5f748767dc185943434ab48f3')</script> </div> <noscript><img alt="Step 1 Focus on building consistency instead of speed." src="https://www.wikihow.com/images/thumb/8/87/Get-Better-at-Running-Step-1-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-1-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/8/87/Get-Better-at-Running-Step-1-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-1-Version-4.jpg" data-firstimage="1" data-width="460" data-height="345" id="be5b5ba5f748767dc185943434ab48f3" onload="WH.performance.clearMarks('image1_rendered'); WH.performance.mark('image1_rendered');"></noscript> <script>WH.performance.clearMarks('image1_rendered'); WH.performance.mark('image1_rendered');</script><div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Get-Better-at-Running-Step-1-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/8\/87\/Get-Better-at-Running-Step-1-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">Focus on building consistency instead of speed.</b> The key to getting better at running is to train frequently and consistently. Constant practice gives you time to perfect your form and commit it to muscle memory—this limits your chance of injury, builds your stamina, and helps you train for longer runs in the future.<sup id="_ref-1" class="reference" aria-label="Link to Reference 1"><a href="#_note-1">[1]</a><span class="ts_popup " hidden id="ts_popup_1" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>If you’re new to running, try going on 1-mile or 2-mile runs every other day. When you don’t feel sore the day after anymore, run 4 days per week.</li> <li>If you’re a more experienced runner, aim to run at least 5 days a week, with a day built-in to do some cross-training.</li> <li>If you run too hard in a short amount of time, it can put you at risk of injury, which means you may have to start training all over again.</li> </ul> <script>WH.performance.mark('step1_rendered');</script> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-01"> <a name="step_1_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-2-Version-5.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 Set a comfortable pace and stick to it." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/1/17/Get-Better-at-Running-Step-2-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-2-Version-5.jpg" data-width="460" data-height="345" id="2da18575916b993e4a4edb31497397fa" data-src="https://www.wikihow.com/images/thumb/1/17/Get-Better-at-Running-Step-2-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-2-Version-5.jpg"><script>WH.shared.addScrollLoadItem('2da18575916b993e4a4edb31497397fa')</script> </div> <noscript><img alt="Step 2 Set a comfortable pace and stick to it." src="https://www.wikihow.com/images/thumb/1/17/Get-Better-at-Running-Step-2-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-2-Version-5.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/1/17/Get-Better-at-Running-Step-2-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-2-Version-5.jpg" data-width="460" data-height="345" id="2da18575916b993e4a4edb31497397fa"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Get-Better-at-Running-Step-2-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-2-Version-5.jpg","bigUrl":"\/images\/thumb\/1\/17\/Get-Better-at-Running-Step-2-Version-5.jpg\/v4-728px-Get-Better-at-Running-Step-2-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">Set a comfortable pace and stick to it.</b> Pacing yourself can be one of the biggest challenges for new runners. If you run too fast, your heart rate increases, you’ll feel out of breath, and you might not want to finish your run. Instead, run slower than you need to—this can help you warm up and figure out how much energy to put in without burning out.<sup id="_ref-2" class="reference" aria-label="Link to Reference 2"><a href="#_note-2">[2]</a><span class="ts_popup " hidden id="ts_popup_2" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>You can tell if you’re at a good pace if you can talk in full sentences easily. If you run by yourself, you should be able to sing along to your music without losing your breath.</li> <li>A comfortable running pace depends on your fitness level, age, and experience, but it’s typically a 12:00 to 8:00 minute mile (7:30 to 5:00 minute kilometer).<sup id="_ref-3" class="reference" aria-label="Link to Reference 3"><a href="#_note-3">[3]</a><span class="ts_popup " hidden id="ts_popup_3" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="wh_ad_inner w_label al_grey gam dfpsmall dfpsmallmethod" data-service="dfp" data-smallheight="250" data-smalladunitpath="/10095428/engl/engl_gam_sma_meth0" data-smallsize="[300,250]" data-prebidload="1" data-apsload="1" data-aps-timeout="800" data-width="728" data-height="90" data-innerclass="gam all_gam_affiliate" data-type="step2" data-small="1" data-channels="7362109766" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-smallchannels="8156154280" data-mediumchannels="4066873649" data-pagetype="methods" data-observerloading="1" data-sizes-array="0" data-gptdisplaylate="1" data-pbadunitssmall='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="step2_ad_1" class="gam all_gam_affiliate blockthrough"></div></div> <script>WH.ads.addBodyAd('step2_ad_1')</script><div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-02"> <a name="step_1_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-3-Version-5.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 Add cross-training to your weekly running routine." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/91/Get-Better-at-Running-Step-3-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-3-Version-5.jpg" data-width="460" data-height="345" id="a3822117f8873a1b009a9f477f43ca51" data-src="https://www.wikihow.com/images/thumb/9/91/Get-Better-at-Running-Step-3-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-3-Version-5.jpg"><script>WH.shared.addScrollLoadItem('a3822117f8873a1b009a9f477f43ca51')</script> </div> <noscript><img alt="Step 3 Add cross-training to your weekly running routine." src="https://www.wikihow.com/images/thumb/9/91/Get-Better-at-Running-Step-3-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-3-Version-5.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/91/Get-Better-at-Running-Step-3-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-3-Version-5.jpg" data-width="460" data-height="345" id="a3822117f8873a1b009a9f477f43ca51"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/91\/Get-Better-at-Running-Step-3-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-3-Version-5.jpg","bigUrl":"\/images\/thumb\/9\/91\/Get-Better-at-Running-Step-3-Version-5.jpg\/v4-728px-Get-Better-at-Running-Step-3-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">Add cross-training to your weekly running routine.</b> Integrate other activities, like weight training, yoga, or swimming, into your running routine to improve muscular and cardiovascular endurance, build strength, and keep you injury-free.<sup id="_ref-4" class="reference" aria-label="Link to Reference 4"><a href="#_note-4">[4]</a><span class="ts_popup " hidden id="ts_popup_4" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Introduce 1 to 2 hours of cross-training into your running volume.<sup id="_ref-5" class="reference" aria-label="Link to Reference 5"><a href="#_note-5">[5]</a><span class="ts_popup " hidden id="ts_popup_5" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Use exercise bikes, ellipticals, and swimming pools to improve your strength and endurance without putting additional stress on your legs.<sup id="_ref-6" class="reference" aria-label="Link to Reference 6"><a href="#_note-6">[6]</a><span class="ts_popup " hidden id="ts_popup_6" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>Incorporate strength training exercises like squats, leg presses, or deadlifts to improve bone health and improve your incline running.<sup id="_ref-7" class="reference" aria-label="Link to Reference 7"><a href="#_note-7">[7]</a><span class="ts_popup " hidden id="ts_popup_7" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>If you’re an experienced runner who doesn’t have extra time (or energy) for a strength routine, skip one of your running days to let your body rest instead.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-03"> <a name="step_1_4" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-4-Version-5.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 4 Run with a group or find a running buddy." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b0/Get-Better-at-Running-Step-4-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-4-Version-5.jpg" data-width="460" data-height="345" id="488a40e276ed0dac73808c2f5bda604b" data-src="https://www.wikihow.com/images/thumb/b/b0/Get-Better-at-Running-Step-4-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-4-Version-5.jpg"><script>WH.shared.addScrollLoadItem('488a40e276ed0dac73808c2f5bda604b')</script> </div> <noscript><img alt="Step 4 Run with a group or find a running buddy." src="https://www.wikihow.com/images/thumb/b/b0/Get-Better-at-Running-Step-4-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-4-Version-5.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b0/Get-Better-at-Running-Step-4-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-4-Version-5.jpg" data-width="460" data-height="345" id="488a40e276ed0dac73808c2f5bda604b"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Get-Better-at-Running-Step-4-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-4-Version-5.jpg","bigUrl":"\/images\/thumb\/b\/b0\/Get-Better-at-Running-Step-4-Version-5.jpg\/v4-728px-Get-Better-at-Running-Step-4-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">4</div><div class="step"> <b class="whb" aria-hidden="true">Run with a group or find a running buddy.</b> A partner or group can offer companionship, conversation, and motivation to get out there and run. Find a <a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://www.rrca.org/">running club</a> in your area, join a weekly run at your local running store, or reach out to a runner on social media.<sup id="_ref-8" class="reference" aria-label="Link to Reference 8"><a href="#_note-8">[8]</a><span class="ts_popup " hidden id="ts_popup_8" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>If a running store near you doesn’t host any weekly or monthly runs, you can also ask them if they know of any smaller groups that meet up.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-04"> <a name="step_1_5" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-5-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 5 Use a running or fitness app to workout anytime, anywhere." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/c3/Get-Better-at-Running-Step-5-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-5-Version-4.jpg" data-width="460" data-height="345" id="0be33c87cc0a0bb5bf0e4ee822c222cf" data-src="https://www.wikihow.com/images/thumb/c/c3/Get-Better-at-Running-Step-5-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-5-Version-4.jpg"><script>WH.shared.addScrollLoadItem('0be33c87cc0a0bb5bf0e4ee822c222cf')</script> </div> <noscript><img alt="Step 5 Use a running or fitness app to workout anytime, anywhere." src="https://www.wikihow.com/images/thumb/c/c3/Get-Better-at-Running-Step-5-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-5-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/c3/Get-Better-at-Running-Step-5-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-5-Version-4.jpg" data-width="460" data-height="345" id="0be33c87cc0a0bb5bf0e4ee822c222cf"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c3\/Get-Better-at-Running-Step-5-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-5-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/c3\/Get-Better-at-Running-Step-5-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">5</div><div class="step"> <b class="whb" aria-hidden="true">Use a running or fitness app to workout anytime, anywhere.</b> Running apps can help you track your progress and find the perfect workout for your training regimen. <span class="affiliate_link"><a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://www.ifit.com/apps?utm_source=wikihow">The iFIT mobile app</a></span>, for example, has thousands of easy-to-find workouts led by expert trainers that educate and cheer you on every step of the way.<sup id="_ref-9" class="reference" aria-label="Link to Reference 9"><a href="#_note-9">[9]</a><span class="ts_popup " hidden id="ts_popup_9" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>iFIT not only has running and walking programs, but also biking, yoga, rowing, and strength workouts.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-05"> <a name="step_1_6" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-6-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 6 Improve your running form to prevent injury." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/9d/Get-Better-at-Running-Step-6-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-6-Version-4.jpg" data-width="460" data-height="345" id="f8fc53f67fc6c2b18711d9a445313bca" data-src="https://www.wikihow.com/images/thumb/9/9d/Get-Better-at-Running-Step-6-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-6-Version-4.jpg"><script>WH.shared.addScrollLoadItem('f8fc53f67fc6c2b18711d9a445313bca')</script> </div> <noscript><img alt="Step 6 Improve your running form to prevent injury." src="https://www.wikihow.com/images/thumb/9/9d/Get-Better-at-Running-Step-6-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-6-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/9d/Get-Better-at-Running-Step-6-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-6-Version-4.jpg" data-width="460" data-height="345" id="f8fc53f67fc6c2b18711d9a445313bca"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-6-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-6-Version-4.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-6-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">6</div><div class="step"> <b class="whb" aria-hidden="true">Improve your running form to prevent injury.</b> Proper running form ensures that the ground forces run through your joints evenly, reducing the chance of injury.<sup id="_ref-10" class="reference" aria-label="Link to Reference 10"><a href="#_note-10">[10]</a><span class="ts_popup " hidden id="ts_popup_10" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> For example, running with your body straight up and down can put more pressure on your knees. Instead, lean forward about 10 degrees and push off with the front of your feet.<sup id="_ref-11" class="reference" aria-label="Link to Reference 11"><a href="#_note-11">[11]</a><span class="ts_popup " hidden id="ts_popup_11" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Bring your head up and look forward to lengthen your spine. Relax your chest, let your shoulders curve forward, and strike the ground with your feet under your body.<sup id="_ref-12" class="reference" aria-label="Link to Reference 12"><a href="#_note-12">[12]</a><span class="ts_popup " hidden id="ts_popup_12" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>If you get injured or have difficulty maintaining your form, visit a physical therapist or exercise physiologist. They can perform a gait analysis and offer modifications to help you run better.<sup id="_ref-13" class="reference trusted" aria-label="Link to Reference 13"><a href="#_note-13">[13]</a><span class="ts_popup trustedsource" hidden id="ts_popup_13" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Cleveland Clinic</span> <span class="ts_description">Educational website from one of the world's leading hospitals</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-06"> <a name="step_1_7" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-7-Version-5.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 7 Warm up before and after you run." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2b/Get-Better-at-Running-Step-7-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-7-Version-5.jpg" data-width="460" data-height="345" id="c68c0ca9c5521bb29cb1d874e254c285" data-src="https://www.wikihow.com/images/thumb/2/2b/Get-Better-at-Running-Step-7-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-7-Version-5.jpg"><script>WH.shared.addScrollLoadItem('c68c0ca9c5521bb29cb1d874e254c285')</script> </div> <noscript><img alt="Step 7 Warm up before and after you run." src="https://www.wikihow.com/images/thumb/2/2b/Get-Better-at-Running-Step-7-Version-5.jpg/v4-460px-Get-Better-at-Running-Step-7-Version-5.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2b/Get-Better-at-Running-Step-7-Version-5.jpg/v4-728px-Get-Better-at-Running-Step-7-Version-5.jpg" data-width="460" data-height="345" id="c68c0ca9c5521bb29cb1d874e254c285"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2b\/Get-Better-at-Running-Step-7-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-7-Version-5.jpg","bigUrl":"\/images\/thumb\/2\/2b\/Get-Better-at-Running-Step-7-Version-5.jpg\/v4-728px-Get-Better-at-Running-Step-7-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">7</div><div class="step"> <b class="whb" aria-hidden="true">Warm up before and after you run.</b> Before you start your workout, walk or <a href="/Start-Jogging" title="Start Jogging">jog</a> slowly for 3 to 5 minutes to allow your muscles to get used to the activity. Gradually increase your speed until you can run comfortably. After you reach your goal, walk or jog for 3 to 5 minutes to cool down, prevent blood from collecting in your legs, and allow your heart rate to decrease.<sup id="_ref-14" class="reference" aria-label="Link to Reference 14"><a href="#_note-14">[14]</a><span class="ts_popup " hidden id="ts_popup_14" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>A warm-up widens your blood vessels (which ensures your muscles are given enough oxygen to perform), raises your body temperature for better flexibility, and reduces stress on your heart.<sup id="_ref-15" class="reference trusted" aria-label="Link to Reference 15"><a href="#_note-15">[15]</a><span class="ts_popup trustedsource" hidden id="ts_popup_15" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">American Heart Association</span> <span class="ts_description">Leading nonprofit that funds medical research and public education</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li> <li> <a href="/Stretch" title="Stretch">Stretch</a> during your cool-down to reduce muscle cramping and stiffness. Hold each stretch for 10 to 30 seconds, exhaling as you begin the stretch and inhaling as you hold it.<sup id="_ref-16" class="reference trusted" aria-label="Link to Reference 16"><a href="#_note-16">[16]</a><span class="ts_popup trustedsource" hidden id="ts_popup_16" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">American Heart Association</span> <span class="ts_description">Leading nonprofit that funds medical research and public education</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-07"> <a name="step_1_8" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-8-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 8 Incorporate interval training to increase your speed." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2f/Get-Better-at-Running-Step-8-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-8-Version-3.jpg" data-width="460" data-height="345" id="e06223bf5a818d2827f6b9f6a394e07a" data-src="https://www.wikihow.com/images/thumb/2/2f/Get-Better-at-Running-Step-8-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-8-Version-3.jpg"><script>WH.shared.addScrollLoadItem('e06223bf5a818d2827f6b9f6a394e07a')</script> </div> <noscript><img alt="Step 8 Incorporate interval training to increase your speed." src="https://www.wikihow.com/images/thumb/2/2f/Get-Better-at-Running-Step-8-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-8-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2f/Get-Better-at-Running-Step-8-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-8-Version-3.jpg" data-width="460" data-height="345" id="e06223bf5a818d2827f6b9f6a394e07a"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Get-Better-at-Running-Step-8-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-8-Version-3.jpg","bigUrl":"\/images\/thumb\/2\/2f\/Get-Better-at-Running-Step-8-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-8-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">8</div><div class="step"> <b class="whb" aria-hidden="true">Incorporate interval training to increase your speed.</b> If you’re looking to become a faster runner, try interval training—this involves giving maximum effort followed by a period to recover. For example, you might sprint for 60 seconds, then jog slowly for 30, and repeat this 8 times.<sup id="_ref-17" class="reference trusted" aria-label="Link to Reference 17"><a href="#_note-17">[17]</a><span class="ts_popup trustedsource" hidden id="ts_popup_17" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Cleveland Clinic</span> <span class="ts_description">Educational website from one of the world's leading hospitals</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul><li>One study on trail runners found that sprinting for 30 seconds 4 to 7 times, with 4 minutes of recovery between each sprint, 3 times a week improved their endurance and performance.<sup id="_ref-18" class="reference trusted" aria-label="Link to Reference 18"><a href="#_note-18">[18]</a><span class="ts_popup trustedsource" hidden id="ts_popup_18" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-08"> <a name="step_1_9" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-9-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 9 Buy running shoes that fit your feet properly." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d3/Get-Better-at-Running-Step-9-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-9-Version-3.jpg" data-width="460" data-height="345" id="1aac08b965476fae65dbfcf2a9a59751" data-src="https://www.wikihow.com/images/thumb/d/d3/Get-Better-at-Running-Step-9-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-9-Version-3.jpg"><script>WH.shared.addScrollLoadItem('1aac08b965476fae65dbfcf2a9a59751')</script> </div> <noscript><img alt="Step 9 Buy running shoes that fit your feet properly." src="https://www.wikihow.com/images/thumb/d/d3/Get-Better-at-Running-Step-9-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-9-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d3/Get-Better-at-Running-Step-9-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-9-Version-3.jpg" data-width="460" data-height="345" id="1aac08b965476fae65dbfcf2a9a59751"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d3\/Get-Better-at-Running-Step-9-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-9-Version-3.jpg","bigUrl":"\/images\/thumb\/d\/d3\/Get-Better-at-Running-Step-9-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">9</div><div class="step"> <b class="whb" aria-hidden="true">Buy running shoes that fit your feet properly.</b> The right running shoe depends on your foot arch and your pronation (rotation of the ankle bones). To find the right shoe for you, look at the bottom of the shoes you currently use to run with. Aim to replace your running shoes every 400 to 600 mi (640 to 970 km).<sup id="_ref-19" class="reference" aria-label="Link to Reference 19"><a href="#_note-19">[19]</a><span class="ts_popup " hidden id="ts_popup_19" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li> <b>Stability shoes:</b> These are best for those with normal arches and mild control problems. This might be your best option if your shoes are worn evenly across the toes and heel.</li> <li> <b>Motion control shoes:</b> These are great for flat-footed runners whose ankles overpronate. If the inside edges of the soles of your shoes are worn, try these shoes.</li> <li> <b>Cushioning shoes:</b> If the soles of your shoes are excessively worn on the outside edge, a cushioning shoe for people with high arches who tend to overpronate may be best for you.</li> <li>You can also visit a running shoe store and have them analyze your foot style.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-09"> <a name="step_1_10" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-10-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 10 Take advantage of treadmills." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/50/Get-Better-at-Running-Step-10-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-10-Version-3.jpg" data-width="460" data-height="345" id="3a162e73a74d7564ccfb2718b0fdecaa" data-src="https://www.wikihow.com/images/thumb/5/50/Get-Better-at-Running-Step-10-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-10-Version-3.jpg"><script>WH.shared.addScrollLoadItem('3a162e73a74d7564ccfb2718b0fdecaa')</script> </div> <noscript><img alt="Step 10 Take advantage of treadmills." src="https://www.wikihow.com/images/thumb/5/50/Get-Better-at-Running-Step-10-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-10-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/50/Get-Better-at-Running-Step-10-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-10-Version-3.jpg" data-width="460" data-height="345" id="3a162e73a74d7564ccfb2718b0fdecaa"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-10-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-10-Version-3.jpg","bigUrl":"\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-10-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-10-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">10</div><div class="step"> <b class="whb" aria-hidden="true">Take advantage of treadmills.</b> Treadmills allow you to run at any time, even when it’s raining or the weather is unbearably cold or hot. They also eliminate terrain issues like uneven ground or puddles.<sup id="_ref-20" class="reference trusted" aria-label="Link to Reference 20"><a href="#_note-20">[20]</a><span class="ts_popup trustedsource" hidden id="ts_popup_20" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Harvard Medical School</span> <span class="ts_description">Harvard Medical School's Educational Site for the Public</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> When you’re not looking forward to your run, try transferring to a treadmill for a change of pace. <ul><li>Taking an indoor gym day or two might also be convenient if you don’t have time for an outdoor jog.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-010"> <a name="step_1_11" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-11-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 11 Increase your mileage by 10% each week." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/3/37/Get-Better-at-Running-Step-11-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-11-Version-4.jpg" data-width="460" data-height="345" id="f03f44ccb99008d99b942c160b93d1b4" data-src="https://www.wikihow.com/images/thumb/3/37/Get-Better-at-Running-Step-11-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-11-Version-4.jpg"><script>WH.shared.addScrollLoadItem('f03f44ccb99008d99b942c160b93d1b4')</script> </div> <noscript><img alt="Step 11 Increase your mileage by 10% each week." src="https://www.wikihow.com/images/thumb/3/37/Get-Better-at-Running-Step-11-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-11-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/3/37/Get-Better-at-Running-Step-11-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-11-Version-4.jpg" data-width="460" data-height="345" id="f03f44ccb99008d99b942c160b93d1b4"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/37\/Get-Better-at-Running-Step-11-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-11-Version-4.jpg","bigUrl":"\/images\/thumb\/3\/37\/Get-Better-at-Running-Step-11-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-11-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">11</div><div class="step"> <b class="whb" aria-hidden="true">Increase your mileage by 10% each week.</b> Whether you’re getting back to running after an injury or looking to increase your mileage, it’s important to avoid doing too much too fast.<sup id="_ref-21" class="reference" aria-label="Link to Reference 21"><a href="#_note-21">[21]</a><span class="ts_popup " hidden id="ts_popup_21" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> To avoid injury, increase your weekly mileage by only 10%.<sup id="_ref-22" class="reference" aria-label="Link to Reference 22"><a href="#_note-22">[22]</a><span class="ts_popup " hidden id="ts_popup_22" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>If you run 3 miles a week, add only 0.3 miles more the next week. If you run 15 miles a week, add 1.5 miles more.</li> <li>If you’re running 2 or 3 days a week, increase it to 4 to 5 times. Make sure to leave a day or two for recovery!</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-011"> <a name="step_1_12" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-12-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 12 Go for longer runs on a day when you’re free." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/de/Get-Better-at-Running-Step-12-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-12-Version-3.jpg" data-width="460" data-height="345" id="9690ae4ae58b53b21da745c769f26d4b" data-src="https://www.wikihow.com/images/thumb/d/de/Get-Better-at-Running-Step-12-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-12-Version-3.jpg"><script>WH.shared.addScrollLoadItem('9690ae4ae58b53b21da745c769f26d4b')</script> </div> <noscript><img alt="Step 12 Go for longer runs on a day when you’re free." src="https://www.wikihow.com/images/thumb/d/de/Get-Better-at-Running-Step-12-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-12-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/de/Get-Better-at-Running-Step-12-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-12-Version-3.jpg" data-width="460" data-height="345" id="9690ae4ae58b53b21da745c769f26d4b"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/de\/Get-Better-at-Running-Step-12-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-12-Version-3.jpg","bigUrl":"\/images\/thumb\/d\/de\/Get-Better-at-Running-Step-12-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-12-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">12</div><div class="step"> <b class="whb" aria-hidden="true">Go for longer runs on a day when you’re free.</b> If you’re following a training schedule for a marathon or another race, try to time your longest run on a day when you’re not working or going to school. This way, you have time to prevent yourself from running too fast.<sup id="_ref-23" class="reference" aria-label="Link to Reference 23"><a href="#_note-23">[23]</a><span class="ts_popup " hidden id="ts_popup_23" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>To stay hydrated on long runs, take a hydration pack or handheld water bottle with you. You can also hide disposable water bottles along your route before you run.<sup id="_ref-24" class="reference" aria-label="Link to Reference 24"><a href="#_note-24">[24]</a><span class="ts_popup " hidden id="ts_popup_24" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>If you’re going outside, make sure to wear a hat, sunglasses (if it’s sunny), a light jacket (if it’s chilly out), and shorts or compression shorts.<sup id="_ref-25" class="reference" aria-label="Link to Reference 25"><a href="#_note-25">[25]</a><span class="ts_popup " hidden id="ts_popup_25" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-012"> <a name="step_1_13" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-13-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 13 Listen to your body and make adjustments as you go." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/21/Get-Better-at-Running-Step-13-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-13-Version-3.jpg" data-width="460" data-height="345" id="40e679c3a21c14c1ef3795e19bf44b65" data-src="https://www.wikihow.com/images/thumb/2/21/Get-Better-at-Running-Step-13-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-13-Version-3.jpg"><script>WH.shared.addScrollLoadItem('40e679c3a21c14c1ef3795e19bf44b65')</script> </div> <noscript><img alt="Step 13 Listen to your body and make adjustments as you go." src="https://www.wikihow.com/images/thumb/2/21/Get-Better-at-Running-Step-13-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-13-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/21/Get-Better-at-Running-Step-13-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-13-Version-3.jpg" data-width="460" data-height="345" id="40e679c3a21c14c1ef3795e19bf44b65"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Get-Better-at-Running-Step-13-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-13-Version-3.jpg","bigUrl":"\/images\/thumb\/2\/21\/Get-Better-at-Running-Step-13-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-13-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">13</div><div class="step"> <b class="whb" aria-hidden="true">Listen to your body and make adjustments as you go.</b> Your body gives you important feedback when running—even small changes in your breathing can be a sign to slow down or speed up.<sup id="_ref-26" class="reference" aria-label="Link to Reference 26"><a href="#_note-26">[26]</a><span class="ts_popup " hidden id="ts_popup_26" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Tightness, pain, and discomfort are all signs to slow down, change your form, or stop and recover.<sup id="_ref-27" class="reference" aria-label="Link to Reference 27"><a href="#_note-27">[27]</a><span class="ts_popup " hidden id="ts_popup_27" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Although aches and pains are part of exercising, if they impact or alter your ability to move normally, it’s a sign to take a rest day or see a professional.</li> <li>If you feel intense or immediate pain, stop, <a href="/Apply-a-Cold-Compress" title="Apply a Cold Compress">ice the area</a>, and rest for 2 to 3 days.<sup id="_ref-28" class="reference trusted" aria-label="Link to Reference 28"><a href="#_note-28">[28]</a><span class="ts_popup trustedsource" hidden id="ts_popup_28" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">FamilyDoctor.org</span> <span class="ts_description">Family-focused medical advice site run by the American Academy of Family Doctors</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> Talk to a doctor if the pain continues.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-013"> <a name="step_1_14" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-14-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 14 Eat well and hydrate before and after you run." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/5e/Get-Better-at-Running-Step-14-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-14-Version-4.jpg" data-width="460" data-height="345" id="3b29be5e4fc8fe34a932899cf8d93c73" data-src="https://www.wikihow.com/images/thumb/5/5e/Get-Better-at-Running-Step-14-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-14-Version-4.jpg"><script>WH.shared.addScrollLoadItem('3b29be5e4fc8fe34a932899cf8d93c73')</script> </div> <noscript><img alt="Step 14 Eat well and hydrate before and after you run." src="https://www.wikihow.com/images/thumb/5/5e/Get-Better-at-Running-Step-14-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-14-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/5e/Get-Better-at-Running-Step-14-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-14-Version-4.jpg" data-width="460" data-height="345" id="3b29be5e4fc8fe34a932899cf8d93c73"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5e\/Get-Better-at-Running-Step-14-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-14-Version-4.jpg","bigUrl":"\/images\/thumb\/5\/5e\/Get-Better-at-Running-Step-14-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-14-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">14</div><div class="step"> <b class="whb" aria-hidden="true">Eat well and hydrate before and after you run.</b> Training doesn’t stop when you’re done running—your diet also impacts your goals. Drink plenty of water and make sure your meals include fruits and vegetables, lean protein (like fish, poultry, beans, or tofu), healthy fats (like avocado or olive oil), and carbohydrates (like rice, whole grains, or oatmeal).<sup id="_ref-29" class="reference trusted" aria-label="Link to Reference 29"><a href="#_note-29">[29]</a><span class="ts_popup trustedsource" hidden id="ts_popup_29" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Johns Hopkins Medicine</span> <span class="ts_description">Official resource database of the world-leading Johns Hopkins Hospital</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul> <li>Most runners aim to get 60 to 70% of their calories from carbohydrates, 15 to 20% from lean protein, and 15 to 20% from healthy fats.</li> <li>Female runners, in particular, need vitamin D (in eggs, tuna, or fortified cereal) and calcium (in yogurt, almonds, or tofu) to promote bone health.</li> <li>Before running, stick with easy-to-digest carbohydrate sources like bananas, applesauce, cereal, crackers, or potatoes.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-014"> <a name="step_1_15" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-15-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 15 Manage your stress during off days." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b2/Get-Better-at-Running-Step-15-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-15-Version-3.jpg" data-width="460" data-height="345" id="9ace121ccced6f2d047ef765e47c715a" data-src="https://www.wikihow.com/images/thumb/b/b2/Get-Better-at-Running-Step-15-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-15-Version-3.jpg"><script>WH.shared.addScrollLoadItem('9ace121ccced6f2d047ef765e47c715a')</script> </div> <noscript><img alt="Step 15 Manage your stress during off days." src="https://www.wikihow.com/images/thumb/b/b2/Get-Better-at-Running-Step-15-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-15-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b2/Get-Better-at-Running-Step-15-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-15-Version-3.jpg" data-width="460" data-height="345" id="9ace121ccced6f2d047ef765e47c715a"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b2\/Get-Better-at-Running-Step-15-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-15-Version-3.jpg","bigUrl":"\/images\/thumb\/b\/b2\/Get-Better-at-Running-Step-15-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-15-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">15</div><div class="step"> <b class="whb" aria-hidden="true">Manage your stress during off days.</b> Running and jogging can help clear your mind and reduce stress—but if that’s the main way you relax, you might find it difficult to unwind on your recovery days.<sup id="_ref-30" class="reference trusted" aria-label="Link to Reference 30"><a href="#_note-30">[30]</a><span class="ts_popup trustedsource" hidden id="ts_popup_30" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Harvard Medical School</span> <span class="ts_description">Harvard Medical School's Educational Site for the Public</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> To cope with stress, try taking deep breaths, <a href="/Do-Yoga" title="Do Yoga">engaging in yoga</a> (which can also count as a cross-training day), or doing other activities you enjoy.<sup id="_ref-31" class="reference trusted" aria-label="Link to Reference 31"><a href="#_note-31">[31]</a><span class="ts_popup trustedsource" hidden id="ts_popup_31" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Centers for Disease Control and Prevention</span> <span class="ts_description">Main public health institute for the US, run by the Dept. of Health and Human Services</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul> <li>Listen to a guided meditation in a quiet location with as few distractions as possible.<sup id="_ref-32" class="reference" aria-label="Link to Reference 32"><a href="#_note-32">[32]</a><span class="ts_popup " hidden id="ts_popup_32" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>If you work on your recovery day, try lighting a candle, listening to relaxing music, or taking regular breaks to stand up and stretch.<sup id="_ref-33" class="reference" aria-label="Link to Reference 33"><a href="#_note-33">[33]</a><span class="ts_popup " hidden id="ts_popup_33" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-015"> <a name="step_1_16" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-16-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 16 Scope out the course if you’re training for a race." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/8/8a/Get-Better-at-Running-Step-16-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-16-Version-3.jpg" data-width="460" data-height="345" id="a8ff5e0c4b9754e62be562ab87c372e4" data-src="https://www.wikihow.com/images/thumb/8/8a/Get-Better-at-Running-Step-16-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-16-Version-3.jpg"><script>WH.shared.addScrollLoadItem('a8ff5e0c4b9754e62be562ab87c372e4')</script> </div> <noscript><img alt="Step 16 Scope out the course if you’re training for a race." src="https://www.wikihow.com/images/thumb/8/8a/Get-Better-at-Running-Step-16-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-16-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/8/8a/Get-Better-at-Running-Step-16-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-16-Version-3.jpg" data-width="460" data-height="345" id="a8ff5e0c4b9754e62be562ab87c372e4"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Get-Better-at-Running-Step-16-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-16-Version-3.jpg","bigUrl":"\/images\/thumb\/8\/8a\/Get-Better-at-Running-Step-16-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-16-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">16</div><div class="step"> <b class="whb" aria-hidden="true">Scope out the course if you’re training for a race.</b> Whether you’re planning to complete a 5k, 10k, half marathon, or full marathon, running or walking the course can help you see what the environment will be like. That way, you can be prepared for the course before you even cross the starting line.<sup id="_ref-34" class="reference" aria-label="Link to Reference 34"><a href="#_note-34">[34]</a><span class="ts_popup " hidden id="ts_popup_34" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>For example, if there are hills, that’s a sign to incorporate some incline training into your running schedule.<sup id="_ref-35" class="reference" aria-label="Link to Reference 35"><a href="#_note-35">[35]</a><span class="ts_popup " hidden id="ts_popup_35" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> <li>Some races have maps with aid stations so you can know when to slow down and grab a drink of water.</li> <li>If you’ve never done a race before, run in crowded areas or with a group to learn how to navigate obstacles and feed off the energy of the people around you.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-016"> <a name="step_1_17" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-17-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 17 Repeat a mantra to keep you motivated." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/4/41/Get-Better-at-Running-Step-17-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-17-Version-4.jpg" data-width="460" data-height="345" id="c2ee1bafec21427c020f101eb7dc8a07" data-src="https://www.wikihow.com/images/thumb/4/41/Get-Better-at-Running-Step-17-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-17-Version-4.jpg"><script>WH.shared.addScrollLoadItem('c2ee1bafec21427c020f101eb7dc8a07')</script> </div> <noscript><img alt="Step 17 Repeat a mantra to keep you motivated." src="https://www.wikihow.com/images/thumb/4/41/Get-Better-at-Running-Step-17-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-17-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/4/41/Get-Better-at-Running-Step-17-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-17-Version-4.jpg" data-width="460" data-height="345" id="c2ee1bafec21427c020f101eb7dc8a07"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/41\/Get-Better-at-Running-Step-17-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-17-Version-4.jpg","bigUrl":"\/images\/thumb\/4\/41\/Get-Better-at-Running-Step-17-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-17-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">17</div><div class="step"> <b class="whb" aria-hidden="true">Repeat a mantra to keep you motivated.</b> Running is often called a mental sport—this is because your mind often gives up long before your body does. Repeating a short mantra can help chase away any doubts that you can’t go farther. When you feel like walking the rest of the way, try one of these simple sayings.<sup id="_ref-36" class="reference" aria-label="Link to Reference 36"><a href="#_note-36">[36]</a><span class="ts_popup " hidden id="ts_popup_36" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li><i>“Focus, focus, focus.”</i></li> <li><i>“I can do it.”</i></li> <li><i>“Strong, confident, relaxed.”</i></li> <li><i>“Anything is better than nothing.”</i></li> <li><i>“All you have to do is finish.”</i></li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-017"> <a name="step_1_18" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-18-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 18 Fuel up mid-run with snacks that have fast-acting carbohydrates." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/6/67/Get-Better-at-Running-Step-18-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-18-Version-3.jpg" data-width="460" data-height="345" id="908935b03e2ec1d9e7701cb9507d2e22" data-src="https://www.wikihow.com/images/thumb/6/67/Get-Better-at-Running-Step-18-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-18-Version-3.jpg"><script>WH.shared.addScrollLoadItem('908935b03e2ec1d9e7701cb9507d2e22')</script> </div> <noscript><img alt="Step 18 Fuel up mid-run with snacks that have fast-acting carbohydrates." src="https://www.wikihow.com/images/thumb/6/67/Get-Better-at-Running-Step-18-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-18-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/6/67/Get-Better-at-Running-Step-18-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-18-Version-3.jpg" data-width="460" data-height="345" id="908935b03e2ec1d9e7701cb9507d2e22"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/67\/Get-Better-at-Running-Step-18-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-18-Version-3.jpg","bigUrl":"\/images\/thumb\/6\/67\/Get-Better-at-Running-Step-18-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-18-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">18</div><div class="step"> <b class="whb" aria-hidden="true">Fuel up mid-run with snacks that have fast-acting carbohydrates.</b> Long-distance runners know the feeling of “bonking” or hitting a wall—this is when you’re body’s glycogen stores are depleted and your body starts to fatigue.<sup id="_ref-37" class="reference" aria-label="Link to Reference 37"><a href="#_note-37">[37]</a><span class="ts_popup " hidden id="ts_popup_37" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> To avoid the “bonk,” fuel up with 30 to 60 grams of carbohydrates 30 to 45 minutes into a run that’s longer than 2 hours.<sup id="_ref-38" class="reference" aria-label="Link to Reference 38"><a href="#_note-38">[38]</a><span class="ts_popup " hidden id="ts_popup_38" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Good midrun foods include small candy bars, gel packets, sports chews, fruit drops, dried fruit, or pretzels.</li> <li>Some energy gels also include caffeine to give you a little energy boost during your run.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-018"> <a name="step_1_19" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-19-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 19 Change your route or reduce your mileage if you’re not having fun." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/0/09/Get-Better-at-Running-Step-19-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-19-Version-3.jpg" data-width="460" data-height="345" id="7f9cf313155608e8de39135bc0fcd268" data-src="https://www.wikihow.com/images/thumb/0/09/Get-Better-at-Running-Step-19-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-19-Version-3.jpg"><script>WH.shared.addScrollLoadItem('7f9cf313155608e8de39135bc0fcd268')</script> </div> <noscript><img alt="Step 19 Change your route or reduce your mileage if you’re not having fun." src="https://www.wikihow.com/images/thumb/0/09/Get-Better-at-Running-Step-19-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-19-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/0/09/Get-Better-at-Running-Step-19-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-19-Version-3.jpg" data-width="460" data-height="345" id="7f9cf313155608e8de39135bc0fcd268"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/09\/Get-Better-at-Running-Step-19-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-19-Version-3.jpg","bigUrl":"\/images\/thumb\/0\/09\/Get-Better-at-Running-Step-19-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-19-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">19</div><div class="step"> <b class="whb" aria-hidden="true">Change your route or reduce your mileage if you’re not having fun.</b> No matter why you got into running, you probably stuck with it because you enjoy it. If you’re having trouble getting that spark back, it may be a sign to subtract a few miles each week or change up your routine. If you run on roads, try heading on a trail or try to run every street in your town.<sup id="_ref-39" class="reference" aria-label="Link to Reference 39"><a href="#_note-39">[39]</a><span class="ts_popup " hidden id="ts_popup_39" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Similarly, if you primarily run on trails, try running downtown for a change of scenery.</li> <li>If you run at night, try running in the early morning. If you’re a morning runner, sleep in and go for a quick run after work.</li> </ul> </div> <div class="clearall"></div> <div class="wh_ad_inner w_label al_grey" data-service="dfp" data-adunitpath="/10095428/engl/engl_gam_lgm_early" data-size="[728, 90]" data-prebidload="1" data-apsload="1" data-aps-timeout="2000" data-width="728" data-height="90" data-large="1" data-medium="1" data-channels="7362109766" data-type="method" data-aditudetarget="pb-slot-engl-early" data-largechannels="2060152247,5763098696" data-smallchannels="8156154280" data-mediumchannels="4066873649" data-pagetype="methods" data-observerloading="1" data-sizes-array="[728, 90]" data-gptdisplaylate="1" data-pbadunits='{"appnexus":20261434,"pubmatic":"3224245","ix":"579271","amx":"d2lraWhvdy5jb20","rubicon":"1849304","shemedia":"2952570","openx":"542288968","triplelift":"Wikihow_engl_gam_lgm_early_728x90_Prebid","yahooAds":"8a9690fd017474dafe8adc342f970052","yieldmo":"2581129714420621360","grid":168926,"medianet":"525411714","rise":"engl_gam_lgm_early","sharethrough":"gRRuNlH2aMjBmEgjkjw9vqwh"}'><div id="method_ad_1"></div></div> <script>WH.ads.addBodyAd('method_ad_1')</script> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" data-adunitpath="/10095428/engl/engl_gam_sma_meth0" data-size='[[300, 250],"fluid"]' data-apsload="1" data-prebidload="1" data-aps-timeout="800" data-containerless="1" data-fullwidthadsense="1" data-fluidsize="1" data-mediumchannels="3005955957,4066873649" data-smallchannels="2811805837,8156154280" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-insertslotvalue="1" data-pagetype="methods" data-observerloading="1" data-sizes-array='[[300, 250],"fluid"]' data-gptdisplaylate="1" data-pbadunits='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="mobilemethod_ad_1"></div></div> <div class="al_method">Advertisement</div> <script>WH.ads.addBodyAd('mobilemethod_ad_1')</script> </ol> <div class="clearall"></div> </div> </div> <div class="section steps sticky hide_step_numbers"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 2 of 6:</div> <h3><span class="mw-headline" id="Improving-Your-Running-Speed">Improving Your Running Speed </span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_2" class="section_text"> <ol class="steps_list_2"> <li id="step-id-119"> <a name="step_2_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-20-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 Speed-focused interval workouts" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/57/Get-Better-at-Running-Step-20-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-20-Version-4.jpg" data-width="460" data-height="345" id="22a9e2257b60ac13ad27e33191a9b02c" data-src="https://www.wikihow.com/images/thumb/5/57/Get-Better-at-Running-Step-20-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-20-Version-4.jpg"><script>WH.shared.addScrollLoadItem('22a9e2257b60ac13ad27e33191a9b02c')</script> </div> <noscript><img alt="Step 1 Speed-focused interval workouts" src="https://www.wikihow.com/images/thumb/5/57/Get-Better-at-Running-Step-20-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-20-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/57/Get-Better-at-Running-Step-20-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-20-Version-4.jpg" data-width="460" data-height="345" id="22a9e2257b60ac13ad27e33191a9b02c"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/57\/Get-Better-at-Running-Step-20-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-20-Version-4.jpg","bigUrl":"\/images\/thumb\/5\/57\/Get-Better-at-Running-Step-20-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-20-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">Speed-focused interval workouts</b> Running intervals is a quick way to boost your speed and endurance.<sup id="_ref-40" class="reference" aria-label="Link to Reference 40"><a href="#_note-40">[40]</a><span class="ts_popup " hidden id="ts_popup_40" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> If you’re using a treadmill, the machine automatically makes adjustments for you, which means you don’t have to worry about keeping up your pace.<sup id="_ref-41" class="reference" aria-label="Link to Reference 41"><a href="#_note-41">[41]</a><span class="ts_popup " hidden id="ts_popup_41" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Try this exercise:<sup id="_ref-42" class="reference" aria-label="Link to Reference 42"><a href="#_note-42">[42]</a><span class="ts_popup " hidden id="ts_popup_42" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Run for 2 minutes at a comfortable pace.</li> <li>Increase your speed to your desired sprint pace and run for 60 seconds.</li> <li>Reduce your speed to a fast walk or easy jog and recover for 2 minutes.</li> <li>Repeat 4 to 5 times, then run for 5 minutes at a jog to cool down.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-120"> <a name="step_2_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-21-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 Fartlek intervals" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d8/Get-Better-at-Running-Step-21-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-21-Version-4.jpg" data-width="460" data-height="345" id="9a9ad9b88be6348faf29566484982016" data-src="https://www.wikihow.com/images/thumb/d/d8/Get-Better-at-Running-Step-21-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-21-Version-4.jpg"><script>WH.shared.addScrollLoadItem('9a9ad9b88be6348faf29566484982016')</script> </div> <noscript><img alt="Step 2 Fartlek intervals" src="https://www.wikihow.com/images/thumb/d/d8/Get-Better-at-Running-Step-21-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-21-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d8/Get-Better-at-Running-Step-21-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-21-Version-4.jpg" data-width="460" data-height="345" id="9a9ad9b88be6348faf29566484982016"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d8\/Get-Better-at-Running-Step-21-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-21-Version-4.jpg","bigUrl":"\/images\/thumb\/d\/d8\/Get-Better-at-Running-Step-21-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-21-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">Fartlek intervals</b> A fartlek (a Swedish word for “slow play”) is a form of interval training where you vary your speed and intensity while you run. This kind of workout not only boosts your endurance but can help you learn how to recover without stopping, which ultimately increases your speed.<sup id="_ref-43" class="reference" aria-label="Link to Reference 43"><a href="#_note-43">[43]</a><span class="ts_popup " hidden id="ts_popup_43" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Try this fartlek workout: <ul> <li>Warm up for 4 minutes with an easy jog or fast walk.</li> <li>Sprint for 30 seconds, then run for 30 seconds at a comfortable pace. Repeat.</li> <li>Run for 2 minutes at a fast pace, then 2 minutes at a comfortable pace. Repeat.</li> <li>Run for 30 seconds at a fast pace, then 30 seconds at a comfortable pace.</li> <li>Sprint for 1 minute, then run at a comfortable pace for 1 minute.</li> <li>Repeat this run, then cool down with a fast walk for 3 minutes.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-121"> <a name="step_2_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-22-Version-4.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 High-intensity interval training (HIIT)" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/e/e0/Get-Better-at-Running-Step-22-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-22-Version-4.jpg" data-width="460" data-height="345" id="7a3315a758c96a26ac80e70a82d60fcc" data-src="https://www.wikihow.com/images/thumb/e/e0/Get-Better-at-Running-Step-22-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-22-Version-4.jpg"><script>WH.shared.addScrollLoadItem('7a3315a758c96a26ac80e70a82d60fcc')</script> </div> <noscript><img alt="Step 3 High-intensity interval training (HIIT)" src="https://www.wikihow.com/images/thumb/e/e0/Get-Better-at-Running-Step-22-Version-4.jpg/v4-460px-Get-Better-at-Running-Step-22-Version-4.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/e/e0/Get-Better-at-Running-Step-22-Version-4.jpg/v4-728px-Get-Better-at-Running-Step-22-Version-4.jpg" data-width="460" data-height="345" id="7a3315a758c96a26ac80e70a82d60fcc"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e0\/Get-Better-at-Running-Step-22-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-22-Version-4.jpg","bigUrl":"\/images\/thumb\/e\/e0\/Get-Better-at-Running-Step-22-Version-4.jpg\/v4-728px-Get-Better-at-Running-Step-22-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">High-intensity interval training (HIIT)</b> HIIT involves short, intense periods of exercise followed by short recovery periods, improving your cardiovascular fitness in a short time. Since HIIT only takes 20 minutes or less, it can also make an effective treadmill workout. Incorporate HIIT into your training plan:<sup id="_ref-44" class="reference" aria-label="Link to Reference 44"><a href="#_note-44">[44]</a><span class="ts_popup " hidden id="ts_popup_44" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Warm up with an easy jog for 5 minutes.</li> <li>Sprint at a high-intensity speed for 1 minute.</li> <li>Walk at a slow speed for 30 seconds.</li> <li>Sprint at your chosen high-intensity speed (adding a slight incline if you’re on a treadmill) for 1 minute.</li> <li>Walk at a slow speed for about 30 seconds.</li> <li>Repeat 8 to 10 times until you reach 20 minutes.</li> <li>Cool down by walking at a slow speed for 2 to 3 minutes. Make sure to stretch afterward!</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" data-adunitpath="/10095428/engl/engl_gam_sma_meth0" data-size='[[300, 250],"fluid"]' data-apsload="1" data-prebidload="1" data-aps-timeout="800" data-containerless="1" data-fullwidthadsense="1" data-fluidsize="1" data-mediumchannels="3005955957,4066873649" data-smallchannels="2811805837,8156154280" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-insertslotvalue="2" data-pagetype="methods" data-observerloading="1" data-sizes-array='[[300, 250],"fluid"]' data-gptdisplaylate="1" data-pbadunits='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="mobilemethod_ad_2"></div></div> <div class="al_method">Advertisement</div> <script>WH.ads.addBodyAd('mobilemethod_ad_2')</script> </ol> <div class="clearall"></div> </div> </div> <div class="section steps sticky hide_step_numbers"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 3 of 6:</div> <h3><span class="mw-headline" id="Increasing-Your-Running-Stamina">Increasing Your Running Stamina </span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_3" class="section_text"> <ol class="steps_list_2"> <li id="step-id-222"> <a name="step_3_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-23-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 Make a consistent plan that increases your mileage each week." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/9d/Get-Better-at-Running-Step-23-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-23-Version-3.jpg" data-width="460" data-height="345" id="d19b300f619c5b6f6076b502dbb0a98e" data-src="https://www.wikihow.com/images/thumb/9/9d/Get-Better-at-Running-Step-23-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-23-Version-3.jpg"><script>WH.shared.addScrollLoadItem('d19b300f619c5b6f6076b502dbb0a98e')</script> </div> <noscript><img alt="Step 1 Make a consistent plan that increases your mileage each week." src="https://www.wikihow.com/images/thumb/9/9d/Get-Better-at-Running-Step-23-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-23-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/9d/Get-Better-at-Running-Step-23-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-23-Version-3.jpg" data-width="460" data-height="345" id="d19b300f619c5b6f6076b502dbb0a98e"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-23-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-23-Version-3.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-23-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-23-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">Make a consistent plan that increases your mileage each week.</b> Training on a regular schedule each week teaches your body to adapt to your workouts, which can eventually increase your stamina. Make a plan that gently incorporates longer mileage each week and stick to it.<sup id="_ref-45" class="reference" aria-label="Link to Reference 45"><a href="#_note-45">[45]</a><span class="ts_popup " hidden id="ts_popup_45" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>For example, if you run 5 miles 4 times a week, you might increase 1 of the days to 6 miles the next week, then increase 2 of the days to 6 miles the week after that.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-223"> <a name="step_3_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-24-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 Breathe rhythmically to reduce pressure on your body as you run." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d7/Get-Better-at-Running-Step-24-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-24-Version-3.jpg" data-width="460" data-height="345" id="d817e910137a281b2f9c1624625a8009" data-src="https://www.wikihow.com/images/thumb/d/d7/Get-Better-at-Running-Step-24-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-24-Version-3.jpg"><script>WH.shared.addScrollLoadItem('d817e910137a281b2f9c1624625a8009')</script> </div> <noscript><img alt="Step 2 Breathe rhythmically to reduce pressure on your body as you run." src="https://www.wikihow.com/images/thumb/d/d7/Get-Better-at-Running-Step-24-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-24-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d7/Get-Better-at-Running-Step-24-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-24-Version-3.jpg" data-width="460" data-height="345" id="d817e910137a281b2f9c1624625a8009"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d7\/Get-Better-at-Running-Step-24-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-24-Version-3.jpg","bigUrl":"\/images\/thumb\/d\/d7\/Get-Better-at-Running-Step-24-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-24-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">Breathe rhythmically to reduce pressure on your body as you run.</b> Creating a rhythm between your gait (the way you run) and your breathing can help you get more oxygen and increase your ability to keep running for a long time. It can also train you to time the impact of your feet with your inhalation, putting less stress on your diaphragm, pelvis, and core.<sup id="_ref-46" class="reference trusted" aria-label="Link to Reference 46"><a href="#_note-46">[46]</a><span class="ts_popup trustedsource" hidden id="ts_popup_46" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">American Lung Association</span> <span class="ts_description">Nonprofit health organization dedicated to improving lung health through education, advocacy, and research</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul> <li>To practice rhythmic breathing, breathe from your belly. Take 3 steps as you inhale and 2 steps as you exhale so you’re not impacting the same foot as you inhale.</li> <li>If you’re sprinting or running at a quicker pace that requires more oxygen, take 2 steps as you inhale and 1 step as you exhale.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-224"> <a name="step_3_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-25-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 Engage in low-intensity activities on your rest days." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a5/Get-Better-at-Running-Step-25-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-25-Version-3.jpg" data-width="460" data-height="345" id="f4a7e005ad529f2b29a7e7d31863f1cb" data-src="https://www.wikihow.com/images/thumb/a/a5/Get-Better-at-Running-Step-25-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-25-Version-3.jpg"><script>WH.shared.addScrollLoadItem('f4a7e005ad529f2b29a7e7d31863f1cb')</script> </div> <noscript><img alt="Step 3 Engage in low-intensity activities on your rest days." src="https://www.wikihow.com/images/thumb/a/a5/Get-Better-at-Running-Step-25-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-25-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a5/Get-Better-at-Running-Step-25-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-25-Version-3.jpg" data-width="460" data-height="345" id="f4a7e005ad529f2b29a7e7d31863f1cb"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a5\/Get-Better-at-Running-Step-25-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-25-Version-3.jpg","bigUrl":"\/images\/thumb\/a\/a5\/Get-Better-at-Running-Step-25-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-25-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">Engage in low-intensity activities on your rest days.</b> Active recovery, which involves low-intensity activities, can help you achieve consistency without putting more strain on your body. On days when you aren’t running, try walking, light cycling, or yoga to promote blood circulation, which aids muscle repair and growth.<sup id="_ref-47" class="reference" aria-label="Link to Reference 47"><a href="#_note-47">[47]</a><span class="ts_popup " hidden id="ts_popup_47" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>Additionally, get at least 8 hours of sleep and drink water throughout the day to aid your recovery and enhance your performance on your running days.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-225"> <a name="step_3_4" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-26-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 4 Practice hill intervals on one of your training days." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/f/fb/Get-Better-at-Running-Step-26-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-26-Version-3.jpg" data-width="460" data-height="345" id="0ae17b42ad628eaf397b32b24960ecd7" data-src="https://www.wikihow.com/images/thumb/f/fb/Get-Better-at-Running-Step-26-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-26-Version-3.jpg"><script>WH.shared.addScrollLoadItem('0ae17b42ad628eaf397b32b24960ecd7')</script> </div> <noscript><img alt="Step 4 Practice hill intervals on one of your training days." src="https://www.wikihow.com/images/thumb/f/fb/Get-Better-at-Running-Step-26-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-26-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/f/fb/Get-Better-at-Running-Step-26-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-26-Version-3.jpg" data-width="460" data-height="345" id="0ae17b42ad628eaf397b32b24960ecd7"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fb\/Get-Better-at-Running-Step-26-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-26-Version-3.jpg","bigUrl":"\/images\/thumb\/f\/fb\/Get-Better-at-Running-Step-26-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-26-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">4</div><div class="step"> <b class="whb" aria-hidden="true">Practice hill intervals on one of your training days.</b> Hill training can not only help you develop strength and stamina, it can help you prepare for inclines if you’re training for a specific race. If you’re on a treadmill, hill intervals tend to be less extreme than those outdoors so you can do more repetitions.<sup id="_ref-48" class="reference" aria-label="Link to Reference 48"><a href="#_note-48">[48]</a><span class="ts_popup " hidden id="ts_popup_48" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Try this 50-minute one each week:<sup id="_ref-49" class="reference" aria-label="Link to Reference 49"><a href="#_note-49">[49]</a><span class="ts_popup " hidden id="ts_popup_49" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>Walk for 2 minutes to warm up.</li> <li>Run at a comfortable pace for 5 minutes.</li> <li>Run up a hill (or at a 4 to 5% incline if on a treadmill) for 90 seconds at a high-intensity speed. Jog on a level surface (or a 0% incline) for 3 minutes. Repeat 8 times.</li> <li>Run at a comfortable pace for 5 minutes to recover.</li> <li>Cool down by walking for about 2 minutes.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" data-adunitpath="/10095428/engl/engl_gam_sma_meth0" data-size='[[300, 250],"fluid"]' data-apsload="1" data-prebidload="1" data-aps-timeout="800" data-containerless="1" data-fullwidthadsense="1" data-fluidsize="1" data-mediumchannels="3005955957,4066873649" data-smallchannels="2811805837,8156154280" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-insertslotvalue="3" data-pagetype="methods" data-observerloading="1" data-sizes-array='[[300, 250],"fluid"]' data-gptdisplaylate="1" data-pbadunits='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="mobilemethod_ad_3"></div></div> <div class="al_method">Advertisement</div> <script>WH.ads.addBodyAd('mobilemethod_ad_3')</script> </ol> <div class="clearall"></div> </div> </div> <div class="section steps sticky hide_step_numbers"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 4 of 6:</div> <h3><span class="mw-headline" id="Best-Treadmills-for-Running">Best Treadmills for Running </span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_4" class="section_text"> <ol class="steps_list_2"> <li id="step-id-326"> <a name="step_4_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-27-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 NordicTrack Commercial 1750 treadmill" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a0/Get-Better-at-Running-Step-27-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-27-Version-3.jpg" data-width="460" data-height="345" id="03878114ac71ae7f274ffcabc2ac838c" data-src="https://www.wikihow.com/images/thumb/a/a0/Get-Better-at-Running-Step-27-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-27-Version-3.jpg"><script>WH.shared.addScrollLoadItem('03878114ac71ae7f274ffcabc2ac838c')</script> </div> <noscript><img alt="Step 1 NordicTrack Commercial 1750 treadmill" src="https://www.wikihow.com/images/thumb/a/a0/Get-Better-at-Running-Step-27-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-27-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a0/Get-Better-at-Running-Step-27-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-27-Version-3.jpg" data-width="460" data-height="345" id="03878114ac71ae7f274ffcabc2ac838c"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a0\/Get-Better-at-Running-Step-27-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-27-Version-3.jpg","bigUrl":"\/images\/thumb\/a\/a0\/Get-Better-at-Running-Step-27-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-27-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">NordicTrack Commercial 1750 treadmill</b> <span class="affiliate_link"><a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://ifitinc.sjv.io/rQ9nEd">The 1750</a></span> is one of the most popular treadmills on the market—and for good reason. Not only does it have trainer-led iFIT workouts on a pivoting 16-inch (40-cm) touchscreen, but it also comes with RunFlex™ cushioning that absorbs impact and provides extra stability for your runs, plus an award-winning incline control feature that allows you to adjust your incline from -3% to 12%.<sup id="_ref-50" class="reference" aria-label="Link to Reference 50"><a href="#_note-50">[50]</a><span class="ts_popup " hidden id="ts_popup_50" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul> <li>The 1750 also comes with an AutoBreeze™ fan to keep you cool while you run, 2 premium speakers, Bluetooth connectivity, a USB-C charging port, and 2 water bottle holders.</li> <li>On top of that, the 1750 has a folding SpaceSaver™ design that lets you easily fold it into a smaller configuration when you’re not using it so you can save space.</li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-327"> <a name="step_4_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-28-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 NordicTrack Commercial X24 treadmill" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/1/11/Get-Better-at-Running-Step-28-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-28-Version-2.jpg" data-width="460" data-height="345" id="269fa88a037a963f8258753370c80931" data-src="https://www.wikihow.com/images/thumb/1/11/Get-Better-at-Running-Step-28-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-28-Version-2.jpg"><script>WH.shared.addScrollLoadItem('269fa88a037a963f8258753370c80931')</script> </div> <noscript><img alt="Step 2 NordicTrack Commercial X24 treadmill" src="https://www.wikihow.com/images/thumb/1/11/Get-Better-at-Running-Step-28-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-28-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/1/11/Get-Better-at-Running-Step-28-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-28-Version-2.jpg" data-width="460" data-height="345" id="269fa88a037a963f8258753370c80931"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/11\/Get-Better-at-Running-Step-28-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-28-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/11\/Get-Better-at-Running-Step-28-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-28-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">NordicTrack Commercial X24 treadmill</b> <span class="affiliate_link"><a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://ifitinc.sjv.io/5gWbjb">This treadmill</a></span> not only has a beautiful 24 in (61 cm) HD touchscreen, but also an award-winning 40% to -6% incline feature that’s hard to beat. Like the 1750, you also get access to trainer-led iFIT workouts led by pro athletes and trainers. <ul><li>The X24 also comes with NordicTrack’s strongest motor, allowing you to run up to a 5-minute mile pace.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-328"> <a name="step_4_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-29-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 NordicTrack Commercial 1250 treadmill" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/99/Get-Better-at-Running-Step-29-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-29-Version-2.jpg" data-width="460" data-height="345" id="4d7d487b78cee0f24f9aa29120ca7fcc" data-src="https://www.wikihow.com/images/thumb/9/99/Get-Better-at-Running-Step-29-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-29-Version-2.jpg"><script>WH.shared.addScrollLoadItem('4d7d487b78cee0f24f9aa29120ca7fcc')</script> </div> <noscript><img alt="Step 3 NordicTrack Commercial 1250 treadmill" src="https://www.wikihow.com/images/thumb/9/99/Get-Better-at-Running-Step-29-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-29-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/99/Get-Better-at-Running-Step-29-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-29-Version-2.jpg" data-width="460" data-height="345" id="4d7d487b78cee0f24f9aa29120ca7fcc"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/99\/Get-Better-at-Running-Step-29-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-29-Version-2.jpg","bigUrl":"\/images\/thumb\/9\/99\/Get-Better-at-Running-Step-29-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-29-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">NordicTrack Commercial 1250 treadmill</b> Whether you’re training with an iFIT trainer or running through beautiful scenery with the Google Maps feature, the <span class="affiliate_link"><a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://ifitinc.sjv.io/GmxjDn">Commercial 1250 treadmill</a></span> has you covered. The model also has a SpaceSaver® folding design that allows you to fold up the deck and put it away when you’re finished training for the day.<sup id="_ref-51" class="reference" aria-label="Link to Reference 51"><a href="#_note-51">[51]</a><span class="ts_popup " hidden id="ts_popup_51" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>It also controls your incline from -3% to 12%, increasing your foot stability and toning your calves at the same time.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-329"> <a name="step_4_4" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-30-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 4 NordicTrack EXP 7i Commercial Treadmill" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/4/4c/Get-Better-at-Running-Step-30-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-30-Version-2.jpg" data-width="460" data-height="345" id="adf37f854daa980ce2fec30f6ece1bd3" data-src="https://www.wikihow.com/images/thumb/4/4c/Get-Better-at-Running-Step-30-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-30-Version-2.jpg"><script>WH.shared.addScrollLoadItem('adf37f854daa980ce2fec30f6ece1bd3')</script> </div> <noscript><img alt="Step 4 NordicTrack EXP 7i Commercial Treadmill" src="https://www.wikihow.com/images/thumb/4/4c/Get-Better-at-Running-Step-30-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-30-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/4/4c/Get-Better-at-Running-Step-30-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-30-Version-2.jpg" data-width="460" data-height="345" id="adf37f854daa980ce2fec30f6ece1bd3"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Get-Better-at-Running-Step-30-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-30-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/4c\/Get-Better-at-Running-Step-30-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-30-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">4</div><div class="step"> <b class="whb" aria-hidden="true">NordicTrack EXP 7i Commercial Treadmill</b> With a 7 in (18 cm) HD touch screen display, premium speakers, and a SpaceSaver® design with an EasyLift™ Assist system, <span class="affiliate_link"><a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://ifitinc.sjv.io/g1mbog">this machine</a></span> was built for at home runners. Its cushioned deck also provides great shock absorption that takes pressure off your joints.<sup id="_ref-52" class="reference" aria-label="Link to Reference 52"><a href="#_note-52">[52]</a><span class="ts_popup " hidden id="ts_popup_52" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>This treadmill also comes with an incline feature of up to 12% and over 17,000 trainer-led iFIT workouts.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" data-adunitpath="/10095428/engl/engl_gam_sma_meth0" data-size='[[300, 250],"fluid"]' data-apsload="1" data-prebidload="1" data-aps-timeout="800" data-containerless="1" data-fullwidthadsense="1" data-fluidsize="1" data-mediumchannels="3005955957,4066873649" data-smallchannels="2811805837,8156154280" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-insertslotvalue="4" data-pagetype="methods" data-observerloading="1" data-sizes-array='[[300, 250],"fluid"]' data-gptdisplaylate="1" data-pbadunits='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="mobilemethod_ad_4"></div></div> <div class="al_method">Advertisement</div> <script>WH.ads.addBodyAd('mobilemethod_ad_4')</script> </ol> <div class="clearall"></div> </div> </div> <div class="section steps sticky hide_step_numbers"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 5 of 6:</div> <h3><span class="mw-headline" id="Benefits-of-Running-on-a-Treadmill">Benefits of Running on a Treadmill </span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_5" class="section_text"> <ol class="steps_list_2"> <li id="step-id-430"> <a name="step_5_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-31-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 It burns more calories than other cardio machines." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/3/3e/Get-Better-at-Running-Step-31-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-31-Version-2.jpg" data-width="460" data-height="345" id="dcd753ba4ba821a508d249a8a83feaec" data-src="https://www.wikihow.com/images/thumb/3/3e/Get-Better-at-Running-Step-31-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-31-Version-2.jpg"><script>WH.shared.addScrollLoadItem('dcd753ba4ba821a508d249a8a83feaec')</script> </div> <noscript><img alt="Step 1 It burns more calories than other cardio machines." src="https://www.wikihow.com/images/thumb/3/3e/Get-Better-at-Running-Step-31-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-31-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/3/3e/Get-Better-at-Running-Step-31-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-31-Version-2.jpg" data-width="460" data-height="345" id="dcd753ba4ba821a508d249a8a83feaec"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3e\/Get-Better-at-Running-Step-31-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-31-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/3e\/Get-Better-at-Running-Step-31-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-31-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">It burns more calories than other cardio machines.</b> One study found that running on a treadmill burns the most calories out of all the exercise machines tested.<sup id="_ref-53" class="reference trusted" aria-label="Link to Reference 53"><a href="#_note-53">[53]</a><span class="ts_popup trustedsource" hidden id="ts_popup_53" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> While you can increase your intensity on other machines to get a similar caloric output, a treadmill can also be better for aerobic low-intensity steady state (LISS) exercise, which burns calories slowly over time.<sup id="_ref-54" class="reference trusted" aria-label="Link to Reference 54"><a href="#_note-54">[54]</a><span class="ts_popup trustedsource" hidden id="ts_popup_54" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Mayo Clinic</span> <span class="ts_description">Educational website from one of the world's leading hospitals</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul> <li>LISS involves walking or jogging for 30 to 60 minutes at 60% of your maximum heart rate.<sup id="_ref-55" class="reference" aria-label="Link to Reference 55"><a href="#_note-55">[55]</a><span class="ts_popup " hidden id="ts_popup_55" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> LISS tends to be more enjoyable than high-intensity workouts and can be performed for a longer time.<sup id="_ref-56" class="reference trusted" aria-label="Link to Reference 56"><a href="#_note-56">[56]</a><span class="ts_popup trustedsource" hidden id="ts_popup_56" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li> <li>Running outside burns more calories than running on a treadmill, but the difference between the two can be eliminated by setting the treadmill incline to 1%.<sup id="_ref-57" class="reference trusted" aria-label="Link to Reference 57"><a href="#_note-57">[57]</a><span class="ts_popup trustedsource" hidden id="ts_popup_57" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-431"> <a name="step_5_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-32-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 It softens the impact on your joints." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d1/Get-Better-at-Running-Step-32-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-32-Version-2.jpg" data-width="460" data-height="345" id="6f869affad271be68a6a3efdde6293eb" data-src="https://www.wikihow.com/images/thumb/d/d1/Get-Better-at-Running-Step-32-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-32-Version-2.jpg"><script>WH.shared.addScrollLoadItem('6f869affad271be68a6a3efdde6293eb')</script> </div> <noscript><img alt="Step 2 It softens the impact on your joints." src="https://www.wikihow.com/images/thumb/d/d1/Get-Better-at-Running-Step-32-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-32-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/d/d1/Get-Better-at-Running-Step-32-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-32-Version-2.jpg" data-width="460" data-height="345" id="6f869affad271be68a6a3efdde6293eb"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d1\/Get-Better-at-Running-Step-32-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-32-Version-2.jpg","bigUrl":"\/images\/thumb\/d\/d1\/Get-Better-at-Running-Step-32-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-32-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">It softens the impact on your joints.</b> Most people run outdoors on hard surfaces like cement or asphalt, which can be hard on your joints over time. A treadmill, on the other hand, is easier on your joints because it’s flat, cushioned, and free of any obstacles you may encounter if you’re running outside.<sup id="_ref-58" class="reference trusted" aria-label="Link to Reference 58"><a href="#_note-58">[58]</a><span class="ts_popup trustedsource" hidden id="ts_popup_58" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Cleveland Clinic</span> <span class="ts_description">Educational website from one of the world's leading hospitals</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul><li>Although cushy dirt trails and grass reduce the impact on your joints, you also risk tripping on uneven ground, slippery patches, or objects hidden in the ground.<sup id="_ref-59" class="reference trusted" aria-label="Link to Reference 59"><a href="#_note-59">[59]</a><span class="ts_popup trustedsource" hidden id="ts_popup_59" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Cleveland Clinic</span> <span class="ts_description">Educational website from one of the world's leading hospitals</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-432"> <a name="step_5_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-33-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 It’s safer than running outdoors." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/94/Get-Better-at-Running-Step-33-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-33-Version-3.jpg" data-width="460" data-height="345" id="43ea2cf421699d84faba98c5ef474686" data-src="https://www.wikihow.com/images/thumb/9/94/Get-Better-at-Running-Step-33-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-33-Version-3.jpg"><script>WH.shared.addScrollLoadItem('43ea2cf421699d84faba98c5ef474686')</script> </div> <noscript><img alt="Step 3 It’s safer than running outdoors." src="https://www.wikihow.com/images/thumb/9/94/Get-Better-at-Running-Step-33-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-33-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/9/94/Get-Better-at-Running-Step-33-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-33-Version-3.jpg" data-width="460" data-height="345" id="43ea2cf421699d84faba98c5ef474686"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/94\/Get-Better-at-Running-Step-33-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-33-Version-3.jpg","bigUrl":"\/images\/thumb\/9\/94\/Get-Better-at-Running-Step-33-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-33-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">It’s safer than running outdoors.</b> Unlike running outdoors, treadmills are free from unpredictable surfaces and bad weather conditions.<sup id="_ref-60" class="reference trusted" aria-label="Link to Reference 60"><a href="#_note-60">[60]</a><span class="ts_popup trustedsource" hidden id="ts_popup_60" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Harvard Medical School</span> <span class="ts_description">Harvard Medical School's Educational Site for the Public</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> You don’t have to worry about navigating oncoming traffic, bundling up for ice and snow, or getting sunburned on your morning jog. All you need to worry about is about setting a pace you can stick to. <ul><li>Most treadmills also come with handrails if you need support or suddenly lose your footing.<sup id="_ref-61" class="reference trusted" aria-label="Link to Reference 61"><a href="#_note-61">[61]</a><span class="ts_popup trustedsource" hidden id="ts_popup_61" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">Harvard Medical School</span> <span class="ts_description">Harvard Medical School's Educational Site for the Public</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-433"> <a name="step_5_4" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-34-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 4 It gives you a more accurate way to track your workout." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2c/Get-Better-at-Running-Step-34-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-34-Version-3.jpg" data-width="460" data-height="345" id="aeb6143ad61c71624e3a7458e38ea175" data-src="https://www.wikihow.com/images/thumb/2/2c/Get-Better-at-Running-Step-34-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-34-Version-3.jpg"><script>WH.shared.addScrollLoadItem('aeb6143ad61c71624e3a7458e38ea175')</script> </div> <noscript><img alt="Step 4 It gives you a more accurate way to track your workout." src="https://www.wikihow.com/images/thumb/2/2c/Get-Better-at-Running-Step-34-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-34-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/2/2c/Get-Better-at-Running-Step-34-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-34-Version-3.jpg" data-width="460" data-height="345" id="aeb6143ad61c71624e3a7458e38ea175"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2c\/Get-Better-at-Running-Step-34-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-34-Version-3.jpg","bigUrl":"\/images\/thumb\/2\/2c\/Get-Better-at-Running-Step-34-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-34-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">4</div><div class="step"> <b class="whb" aria-hidden="true">It gives you a more accurate way to track your workout.</b> If you run outside, you might slow down for traffic or get stuck at red lights, increasing your running time. This makes it difficult to see if you’re really getting faster. A treadmill, however, tracks your progress the whole time without having to factor in external elements.<sup id="_ref-62" class="reference" aria-label="Link to Reference 62"><a href="#_note-62">[62]</a><span class="ts_popup " hidden id="ts_popup_62" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>It also allows you to more precisely meet your mileage goals each day.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-434"> <a name="step_5_5" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-35-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 5 You get the same benefits as you would running outdoors." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a8/Get-Better-at-Running-Step-35-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-35-Version-2.jpg" data-width="460" data-height="345" id="45c0365d6ba6c5e8d97d49ca3fda66e4" data-src="https://www.wikihow.com/images/thumb/a/a8/Get-Better-at-Running-Step-35-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-35-Version-2.jpg"><script>WH.shared.addScrollLoadItem('45c0365d6ba6c5e8d97d49ca3fda66e4')</script> </div> <noscript><img alt="Step 5 You get the same benefits as you would running outdoors." src="https://www.wikihow.com/images/thumb/a/a8/Get-Better-at-Running-Step-35-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-35-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/a/a8/Get-Better-at-Running-Step-35-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-35-Version-2.jpg" data-width="460" data-height="345" id="45c0365d6ba6c5e8d97d49ca3fda66e4"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a8\/Get-Better-at-Running-Step-35-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-35-Version-2.jpg","bigUrl":"\/images\/thumb\/a\/a8\/Get-Better-at-Running-Step-35-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-35-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">5</div><div class="step"> <b class="whb" aria-hidden="true">You get the same benefits as you would running outdoors.</b> As long as the treadmill belt is properly calibrated and has the right stiffness, there’s not a huge difference between the way you run outside and the way you run on a treadmill.<sup id="_ref-63" class="reference trusted" aria-label="Link to Reference 63"><a href="#_note-63">[63]</a><span class="ts_popup trustedsource" hidden id="ts_popup_63" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> Running on a treadmill also results in similar oxygen consumption and heart rate when compared to running outdoors.<sup id="_ref-64" class="reference trusted" aria-label="Link to Reference 64"><a href="#_note-64">[64]</a><span class="ts_popup trustedsource" hidden id="ts_popup_64" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> <ul> <li>Whether you run outdoors or on a treadmill, you’re getting a similar workout, which might be especially beneficial for those training for a race.</li> <li>However, the experience of running on a treadmill might be more mentally challenging without a running buddy or a good source of entertainment.<sup id="_ref-65" class="reference" aria-label="Link to Reference 65"><a href="#_note-65">[65]</a><span class="ts_popup " hidden id="ts_popup_65" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li> </ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-435"> <a name="step_5_6" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-36-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 6 You have more options for entertainment." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/50/Get-Better-at-Running-Step-36-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-36-Version-3.jpg" data-width="460" data-height="345" id="a4e47cf70cc406d78993421b62af74e0" data-src="https://www.wikihow.com/images/thumb/5/50/Get-Better-at-Running-Step-36-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-36-Version-3.jpg"><script>WH.shared.addScrollLoadItem('a4e47cf70cc406d78993421b62af74e0')</script> </div> <noscript><img alt="Step 6 You have more options for entertainment." src="https://www.wikihow.com/images/thumb/5/50/Get-Better-at-Running-Step-36-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-36-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/5/50/Get-Better-at-Running-Step-36-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-36-Version-3.jpg" data-width="460" data-height="345" id="a4e47cf70cc406d78993421b62af74e0"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-36-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-36-Version-3.jpg","bigUrl":"\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-36-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-36-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">6</div><div class="step"> <b class="whb" aria-hidden="true">You have more options for entertainment.</b> Running outside with earbuds blasting your favorite tunes can be unsafe, but if you’re running indoors, you can play your music as loud as you want. Running on a treadmill also means you can choose other sources of entertainment, like TV shows or movies, that wouldn’t be practical when running on the road.<sup id="_ref-66" class="reference" aria-label="Link to Reference 66"><a href="#_note-66">[66]</a><span class="ts_popup " hidden id="ts_popup_66" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>One study on treadmill running found that self-selected entertainment sources produced a greater physical performance than nature-based environments.<sup id="_ref-67" class="reference trusted" aria-label="Link to Reference 67"><a href="#_note-67">[67]</a><span class="ts_popup trustedsource" hidden id="ts_popup_67" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-436"> <a name="step_5_7" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-37-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 7 It keeps you at the same pace for longer." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/ca/Get-Better-at-Running-Step-37-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-37-Version-2.jpg" data-width="460" data-height="345" id="93a4dc43484acc0ca1c4f101241846c1" data-src="https://www.wikihow.com/images/thumb/c/ca/Get-Better-at-Running-Step-37-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-37-Version-2.jpg"><script>WH.shared.addScrollLoadItem('93a4dc43484acc0ca1c4f101241846c1')</script> </div> <noscript><img alt="Step 7 It keeps you at the same pace for longer." src="https://www.wikihow.com/images/thumb/c/ca/Get-Better-at-Running-Step-37-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-37-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/ca/Get-Better-at-Running-Step-37-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-37-Version-2.jpg" data-width="460" data-height="345" id="93a4dc43484acc0ca1c4f101241846c1"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ca\/Get-Better-at-Running-Step-37-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-37-Version-2.jpg","bigUrl":"\/images\/thumb\/c\/ca\/Get-Better-at-Running-Step-37-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-37-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">7</div><div class="step"> <b class="whb" aria-hidden="true">It keeps you at the same pace for longer.</b> Treadmills keep you at the same pace, even after fatigue sets in. This can be beneficial if you’re training to increase your speed because you have to maintain a certain speed to meet your mileage within a certain time.<sup id="_ref-68" class="reference" aria-label="Link to Reference 68"><a href="#_note-68">[68]</a><span class="ts_popup " hidden id="ts_popup_68" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" data-adunitpath="/10095428/engl/engl_gam_sma_meth0" data-size='[[300, 250],"fluid"]' data-apsload="1" data-prebidload="1" data-aps-timeout="800" data-containerless="1" data-fullwidthadsense="1" data-fluidsize="1" data-mediumchannels="3005955957,4066873649" data-smallchannels="2811805837,8156154280" data-aditudetarget="pb-slot-engl-meth" data-largechannels="2060152247,5763098696" data-insertslotvalue="5" data-pagetype="methods" data-observerloading="1" data-sizes-array='[[300, 250],"fluid"]' data-gptdisplaylate="1" data-pbadunits='{"appnexus":29111279,"pubmatic":"4926794","ix":"944751","amx":"d2lraWhvdy5jb20","rubicon":"2756126","shemedia":"2952570","openx":"558892622","triplelift":"Wikihow_engl_gam_sma_meth0_300x250_Prebid","yieldmo":"3204666393567896410","grid":383057,"medianet":"521047606","rise":"engl_gam_sma_meth0","sharethrough":"xZq2HSiUJL1GRBHUi49ybeLd"}'><div id="mobilemethod_ad_5"></div></div> <div class="al_method">Advertisement</div> <script>WH.ads.addBodyAd('mobilemethod_ad_5')</script> </ol> <div class="clearall"></div> </div> </div> <div class="section steps sticky"> <div class="headline_container block_header in-block subheadline"> <div class="altblock"></div> <div class="headline_info"> <div class="method_label">Section 6 of 6:</div> <h3><span class="mw-headline" id="Tips-for-Running-on-a-Treadmill">Tips for Running on a Treadmill </span></h3> </div> <a class="large_pdf_link pdf_link disabled pdf_link_steps " href="#"> <img class="pdf_link-img" loading="lazy" src="/extensions/wikihow/socialstamp/images/icon-pdf.svg" alt="PDF download" width="150" height="150"> <span class="pdfText">Download Article</span> </a> </div> <div id="steps_6" class="section_text"> <ol class="steps_list_2"> <li id="step-id-537"> <a name="step_6_1" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-38-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 1 Try a virtual treadmill class." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/e/ee/Get-Better-at-Running-Step-38-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-38-Version-2.jpg" data-width="460" data-height="345" id="df016b95776554c9c7ebb1a582f37629" data-src="https://www.wikihow.com/images/thumb/e/ee/Get-Better-at-Running-Step-38-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-38-Version-2.jpg"><script>WH.shared.addScrollLoadItem('df016b95776554c9c7ebb1a582f37629')</script> </div> <noscript><img alt="Step 1 Try a virtual treadmill class." src="https://www.wikihow.com/images/thumb/e/ee/Get-Better-at-Running-Step-38-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-38-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/e/ee/Get-Better-at-Running-Step-38-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-38-Version-2.jpg" data-width="460" data-height="345" id="df016b95776554c9c7ebb1a582f37629"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ee\/Get-Better-at-Running-Step-38-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-38-Version-2.jpg","bigUrl":"\/images\/thumb\/e\/ee\/Get-Better-at-Running-Step-38-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-38-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">1</div><div class="step"> <b class="whb" aria-hidden="true">Try a virtual treadmill class.</b> Running on a treadmill without a source of entertainment can make your workout feel monotonous and never-ending, which is why many people beat this feeling by joining a virtual group treadmill class or high-intensity interval training (HIIT) program.<sup id="_ref-69" class="reference" aria-label="Link to Reference 69"><a href="#_note-69">[69]</a><span class="ts_popup " hidden id="ts_popup_69" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>Some treadmills come with iFIT, an interactive fitness program that features fitness classes led by world-class trainers and athletes.<sup id="_ref-70" class="reference" aria-label="Link to Reference 70"><a href="#_note-70">[70]</a><span class="ts_popup " hidden id="ts_popup_70" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-538"> <a name="step_6_2" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-39-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 2 Adjust the treadmill to add variety to your pace." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/f/f9/Get-Better-at-Running-Step-39-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-39-Version-2.jpg" data-width="460" data-height="345" id="0a0e6472fdd6c3d908a0aa35c9ea94d3" data-src="https://www.wikihow.com/images/thumb/f/f9/Get-Better-at-Running-Step-39-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-39-Version-2.jpg"><script>WH.shared.addScrollLoadItem('0a0e6472fdd6c3d908a0aa35c9ea94d3')</script> </div> <noscript><img alt="Step 2 Adjust the treadmill to add variety to your pace." src="https://www.wikihow.com/images/thumb/f/f9/Get-Better-at-Running-Step-39-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-39-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/f/f9/Get-Better-at-Running-Step-39-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-39-Version-2.jpg" data-width="460" data-height="345" id="0a0e6472fdd6c3d908a0aa35c9ea94d3"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f9\/Get-Better-at-Running-Step-39-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-39-Version-2.jpg","bigUrl":"\/images\/thumb\/f\/f9\/Get-Better-at-Running-Step-39-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-39-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">2</div><div class="step"> <b class="whb" aria-hidden="true">Adjust the treadmill to add variety to your pace.</b> Running on the treadmill can be hard because, unlike running outside, your movement is more precise and you don’t make micro-adjustments to your stride. To add variety to your pace, try manually adjusting your treadmill every once in a while.<sup id="_ref-71" class="reference" aria-label="Link to Reference 71"><a href="#_note-71">[71]</a><span class="ts_popup " hidden id="ts_popup_71" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>You can also mimic an outdoor course by deciding the adjustments you’ll make beforehand. You might spend 10 minutes on even ground, 2 minutes at an incline, and 5 at a faster pace.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-539"> <a name="step_6_3" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-40-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 3 Have a treadmill running session with a virtual partner." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/c1/Get-Better-at-Running-Step-40-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-40-Version-2.jpg" data-width="460" data-height="345" id="bef855f36914beeb9b8eb27b46461cb5" data-src="https://www.wikihow.com/images/thumb/c/c1/Get-Better-at-Running-Step-40-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-40-Version-2.jpg"><script>WH.shared.addScrollLoadItem('bef855f36914beeb9b8eb27b46461cb5')</script> </div> <noscript><img alt="Step 3 Have a treadmill running session with a virtual partner." src="https://www.wikihow.com/images/thumb/c/c1/Get-Better-at-Running-Step-40-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-40-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/c/c1/Get-Better-at-Running-Step-40-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-40-Version-2.jpg" data-width="460" data-height="345" id="bef855f36914beeb9b8eb27b46461cb5"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c1\/Get-Better-at-Running-Step-40-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-40-Version-2.jpg","bigUrl":"\/images\/thumb\/c\/c1\/Get-Better-at-Running-Step-40-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-40-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">3</div><div class="step"> <b class="whb" aria-hidden="true">Have a treadmill running session with a virtual partner.</b> Having someone who can hold you accountable and who you can talk to can motivate you to run more frequently and reach your goals.<sup id="_ref-72" class="reference" aria-label="Link to Reference 72"><a href="#_note-72">[72]</a><span class="ts_popup " hidden id="ts_popup_72" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> Hop on FaceTime with a running companion or video record yourself and send it to your partner to motivate them to do their training.<sup id="_ref-73" class="reference" aria-label="Link to Reference 73"><a href="#_note-73">[73]</a><span class="ts_popup " hidden id="ts_popup_73" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>Research suggests that having a running partner you like that you can compare yourself to can help motivate the frequency of your running.<sup id="_ref-74" class="reference trusted" aria-label="Link to Reference 74"><a href="#_note-74">[74]</a><span class="ts_popup trustedsource" hidden id="ts_popup_74" style="display: none;"> <span class="ts_close">X</span> <a class="ts_trustworthy" href="/wikiHow:Delivering-a-Trustworthy-Experience">Trustworthy Source</a> <span class="ts_name">PubMed Central</span> <span class="ts_description">Journal archive from the U.S. National Institutes of Health</span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener">Go to source</a> </span> </sup> </li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li id="step-id-540"> <a name="step_6_4" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-41-Version-2.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 4 Wear the emergency stop clip." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b5/Get-Better-at-Running-Step-41-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-41-Version-2.jpg" data-width="460" data-height="345" id="8b31431fd0513aec78ca53e5ee3a99ca" data-src="https://www.wikihow.com/images/thumb/b/b5/Get-Better-at-Running-Step-41-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-41-Version-2.jpg"><script>WH.shared.addScrollLoadItem('8b31431fd0513aec78ca53e5ee3a99ca')</script> </div> <noscript><img alt="Step 4 Wear the emergency stop clip." src="https://www.wikihow.com/images/thumb/b/b5/Get-Better-at-Running-Step-41-Version-2.jpg/v4-460px-Get-Better-at-Running-Step-41-Version-2.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/b/b5/Get-Better-at-Running-Step-41-Version-2.jpg/v4-728px-Get-Better-at-Running-Step-41-Version-2.jpg" data-width="460" data-height="345" id="8b31431fd0513aec78ca53e5ee3a99ca"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Get-Better-at-Running-Step-41-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-41-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Get-Better-at-Running-Step-41-Version-2.jpg\/v4-728px-Get-Better-at-Running-Step-41-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">4</div><div class="step"> <b class="whb" aria-hidden="true">Wear the emergency stop clip.</b> Most treadmills have a string with a little red claw clip that you can attach to your shirt or waistband. If the plug at the end of the string is pulled out of the machine, the treadmill will stop immediately. Although it may look strange, the clip can help you stay safe if you trip while running.<sup id="_ref-75" class="reference" aria-label="Link to Reference 75"><a href="#_note-75">[75]</a><span class="ts_popup " hidden id="ts_popup_75" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <li class="final_li" id="step-id-541"> <a name="step_6_5" class="stepanchor"></a><div class="mwimg largeimage floatcenter " style="max-width:728px"><a href="#/Image:Get-Better-at-Running-Step-40-Version-3.jpg" class="image"><div class="content-spacer" style="padding-top:75%"> <img alt="Step 5 Point a fan towards the treadmill to increase the airflow." decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/0/0a/Get-Better-at-Running-Step-40-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-40-Version-3.jpg" data-width="460" data-height="345" id="54c0ad3dc388b0a896cedb759036f662" data-src="https://www.wikihow.com/images/thumb/0/0a/Get-Better-at-Running-Step-40-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-40-Version-3.jpg"><script>WH.shared.addScrollLoadItem('54c0ad3dc388b0a896cedb759036f662')</script> </div> <noscript><img alt="Step 5 Point a fan towards the treadmill to increase the airflow." src="https://www.wikihow.com/images/thumb/0/0a/Get-Better-at-Running-Step-40-Version-3.jpg/v4-460px-Get-Better-at-Running-Step-40-Version-3.jpg" decoding="async" class="whcdn content-fill" data-srclarge="/images/thumb/0/0a/Get-Better-at-Running-Step-40-Version-3.jpg/v4-728px-Get-Better-at-Running-Step-40-Version-3.jpg" data-width="460" data-height="345" id="54c0ad3dc388b0a896cedb759036f662"></noscript> <div class="image_details" style="display:none;"><span style="display:none;">{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/Get-Better-at-Running-Step-40-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-40-Version-3.jpg","bigUrl":"\/images\/thumb\/0\/0a\/Get-Better-at-Running-Step-40-Version-3.jpg\/v4-728px-Get-Better-at-Running-Step-40-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}</span></div></a></div> <div class="step_num" aria-hidden="true">5</div><div class="step"> <b class="whb" aria-hidden="true">Point a fan towards the treadmill to increase the airflow.</b> When you’re running on a treadmill, the heat from your body can create a bubble around the machine, making your workout feel more hot and humid. To increase the airflow and make you feel more comfortable when running, point a fan towards you and turn on the air conditioning if possible.<sup id="_ref-76" class="reference" aria-label="Link to Reference 76"><a href="#_note-76">[76]</a><span class="ts_popup " hidden id="ts_popup_76" style="display: none;"> <span class="ts_close">X</span> <span class="ts_name">Research source</span> <span class="ts_description"></span> <a href="#" class="ts_source" target="_blank" rel="nofollow noreferrer noopener"></a> </span> </sup> <ul><li>You can also open the windows if there’s a breeze.</li></ul> </div> <div class="clearall"></div> <div class="scrolltomarker" data-isstep="1"></div> </li> <div class="wh_ad_inner w_label al_grey dfpsmall dfpsmallmethod containerless_ad fluid" data-service="adsense" data-slot="7710650179" data-width="728" data-height="90" data-smallheight="250" data-type="method" data-small="1" data-channels="7362109766" data-smallservice="dfp" 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noreferrer noopener" class="external free" href="https://msubobcats.com/sports/2021/2/3/stress-management.aspx">https://msubobcats.com/sports/2021/2/3/stress-management.aspx</a></span> </li> <li id="_note-33"> <a href="#_ref-33" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://msubobcats.com/sports/2021/2/3/stress-management.aspx">https://msubobcats.com/sports/2021/2/3/stress-management.aspx</a></span> </li> <li id="_note-34"> <a href="#_ref-34" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://marathonhandbook.com/prepare-marathon-essential-guide/">https://marathonhandbook.com/prepare-marathon-essential-guide/</a></span> </li> <li id="_note-35"> <a href="#_ref-35" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://marathonhandbook.com/prepare-marathon-essential-guide/">https://marathonhandbook.com/prepare-marathon-essential-guide/</a></span> </li> <li id="_note-36"> <a href="#_ref-36" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://marathonhandbook.com/the-best-running-mantras/">https://marathonhandbook.com/the-best-running-mantras/</a></span> </li> <li id="_note-37"> <a href="#_ref-37" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.theguardian.com/lifeandstyle/the-running-blog/2014/sep/25/bonk-run-long-distance-runner-athlete-beat">https://www.theguardian.com/lifeandstyle/the-running-blog/2014/sep/25/bonk-run-long-distance-runner-athlete-beat</a></span> </li> <li id="_note-38"> <a href="#_ref-38" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://ksi.uconn.edu/2018/10/09/the-first-time-marathoners-guide-to-fuel-and-hydration-for-your-marathon-training-self/">https://ksi.uconn.edu/2018/10/09/the-first-time-marathoners-guide-to-fuel-and-hydration-for-your-marathon-training-self/</a></span> </li> <li id="_note-39"> <a href="#_ref-39" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://runningmagazine.ca/sections/training/8-ways-to-make-running-fun-again/">https://runningmagazine.ca/sections/training/8-ways-to-make-running-fun-again/</a></span> </li> <li id="_note-40"> <a href="#_ref-40" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.triathlete.com/training/the-perfect-running-interval/">https://www.triathlete.com/training/the-perfect-running-interval/</a></span> </li> <li id="_note-41"> <a 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href="https://www.shape.com/fitness/cardio/what-fartlek-run">https://www.shape.com/fitness/cardio/what-fartlek-run</a></span> </li> <li id="_note-44"> <a href="#_ref-44" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.womensrunning.com/training/cross-training/build-speed-hiit-treadmill-workout/">https://www.womensrunning.com/training/cross-training/build-speed-hiit-treadmill-workout/</a></span> </li> <li id="_note-45"> <a href="#_ref-45" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://therunexperience.com/how-to-increase-running-stamina-with-6-simple-tips/">https://therunexperience.com/how-to-increase-running-stamina-with-6-simple-tips/</a></span> </li> <li id="_note-46"> <a href="#_ref-46" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" 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href="https://health.clevelandclinic.org/is-running-bad-for-your-knees">https://health.clevelandclinic.org/is-running-bad-for-your-knees</a></span> </li> <li id="_note-59"> <a href="#_ref-59" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://health.clevelandclinic.org/is-running-bad-for-your-knees">https://health.clevelandclinic.org/is-running-bad-for-your-knees</a></span> </li> <li id="_note-60"> <a href="#_ref-60" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills">https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills</a></span> </li> <li id="_note-61"> <a href="#_ref-61" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills">https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills</a></span> </li> <li id="_note-62"> <a href="#_ref-62" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.shape.com/treadmill-vs-outside-running-6755373">https://www.shape.com/treadmill-vs-outside-running-6755373</a></span> </li> <li id="_note-63"> <a href="#_ref-63" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://pubmed.ncbi.nlm.nih.gov/18460996/">https://pubmed.ncbi.nlm.nih.gov/18460996/</a></span> </li> <li id="_note-64"> <a href="#_ref-64" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://pubmed.ncbi.nlm.nih.gov/30847825/">https://pubmed.ncbi.nlm.nih.gov/30847825/</a></span> </li> <li id="_note-65"> <a href="#_ref-65" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.outsideonline.com/health/treadmill-vs-outside-running/">https://www.outsideonline.com/health/treadmill-vs-outside-running/</a></span> </li> <li id="_note-66"> <a href="#_ref-66" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.shape.com/treadmill-vs-outside-running-6755373">https://www.shape.com/treadmill-vs-outside-running-6755373</a></span> </li> <li id="_note-67"> <a href="#_ref-67" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://pubmed.ncbi.nlm.nih.gov/28696384/">https://pubmed.ncbi.nlm.nih.gov/28696384/</a></span> </li> <li id="_note-68"> <a href="#_ref-68" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.womensrunning.com/training/road/why-does-treadmill-running-feel-harder-than-outside/">https://www.womensrunning.com/training/road/why-does-treadmill-running-feel-harder-than-outside/</a></span> </li> <li id="_note-69"> <a href="#_ref-69" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.womensrunning.com/training/road/why-does-treadmill-running-feel-harder-than-outside/">https://www.womensrunning.com/training/road/why-does-treadmill-running-feel-harder-than-outside/</a></span> </li> <li id="_note-70"> <a href="#_ref-70" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.ifit.com/classes">https://www.ifit.com/classes</a></span> </li> <li id="_note-71"> <a href="#_ref-71" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/">https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/</a></span> </li> <li id="_note-72"> <a href="#_ref-72" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/">https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/</a></span> </li> <li id="_note-73"> <a href="#_ref-73" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/?scope=anon">https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/?scope=anon</a></span> </li> <li id="_note-74"> <a href="#_ref-74" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8966768/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8966768/</a></span> </li> <li id="_note-75"> <a href="#_ref-75" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.womensrunning.co.uk/training/treadmill-workouts-that-will-make-you-a-better-runner/">https://www.womensrunning.co.uk/training/treadmill-workouts-that-will-make-you-a-better-runner/</a></span> </li> <li id="_note-76"> <a href="#_ref-76" target="_blank">↑</a> <span class="reference-text"><a target="_blank" rel="nofollow noreferrer noopener" class="external free" href="https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/">https://www.trailrunnermag.com/training/zach-bitters-tips-for-mentally-grappling-with-the-treadmill/</a></span> </li> </ol></div></div> <div class="section aboutthisarticle sticky" id="aboutthisarticle"> <div class="headline_container"> <div class="headline_info"> <h2 id="sp_h2"><span class="mw-headline">About This Article</span></h2> </div> </div> <div id="social_proof_mobile"> <a name="social_proof_anchor" id="social_proof_anchor"></a> <div class="sp_inner"> <div class="sp_top_box sp_person sp_expert"> <div class="coauthor_avatar_badge "></div> <div class="ar_avatar" style="max-width: 50px"><picture><source type="image/webp" 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NordicTrack is an American exercise equipment company headquartered in Logan, Utah. They manufacture treadmills, strength training equipment, ellipticals, exercise bikes, and other fitness accessories. NordicTrack is owned and managed by iFIT Health & Fitness Inc. and has been manufacturing exercise equipment since 1975. NordicTrack’s 50 years of experience have led to innovative machines that help athletes elevate their performance. They’re passionate about reimagining the home fitness experience, with immersive, on-demand workouts filmed across all 7 continents led by expert trainers who motivate and inspire. 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class="clearall"><script type="application/ld+json">{ "@context": "http:\/\/schema.org", "@type": "Article", "headline": "How to Get Better at Running: 19 Expert Tips", "name": "How to Get Better at Running: 19 Expert Tips", "mainEntityOfPage": { "@type": "WebPage", "id": "https:\/\/www.wikihow.com\/Get-Better-at-Running" }, "image": { "@type": "ImageObject", "url": "https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/Get-Better-at-Running-Step-40-Version-3.jpg\/v4-1200px-Get-Better-at-Running-Step-40-Version-3.jpg", "width": 1200, "height": 900 }, "author": { "@type": "Person", "name": "NordicTrack", "sameAs": [ "https:\/\/www.nordictrack.com\/" ] }, "datePublished": "2024-05-06", "dateModified": "2024-11-26", "publisher": { "@context": "http:\/\/schema.org", "@type": "Organization", "name": "wikiHow", "url": "https:\/\/www.wikihow.com", "logo": { "@type": "ImageObject", "url": "https:\/\/www.wikihow.com\/skins\/owl\/images\/wikihow_logo_nobg_60.png", "width": 326, "height": 60 }, "sameAs": [ "https:\/\/www.facebook.com\/wikiHow\/", "https:\/\/twitter.com\/wikiHow", "https:\/\/www.instagram.com\/wikihow\/", "https:\/\/www.linkedin.com\/company\/wikihow\/", "https:\/\/www.youtube.com\/user\/WikiHow" ] }, "description": "Boost your endurance and take your training to the next levelWhether you've hit a running rut or you're a beginner looking for ways to improve, there are tons of ways to break through your running plateau and hit a new stride. Although..." }</script><script type="application/ld+json">{ "@context": "http:\/\/schema.org", "@type": "HowTo", "headline": "How to Get Better at Running: 19 Expert Tips", "name": "How to Get Better at Running: 19 Expert Tips", "image": { "@type": "ImageObject", "url": "https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/Get-Better-at-Running-Step-40-Version-3.jpg\/v4-1200px-Get-Better-at-Running-Step-40-Version-3.jpg", "width": 1200, "height": 900 }, "author": { "@type": "Person", "name": "NordicTrack", "sameAs": [ "https:\/\/www.nordictrack.com\/" ] }, "datePublished": "2024-05-06", "dateModified": "2024-11-26", "publisher": { "@context": "http:\/\/schema.org", "@type": "Organization", "name": "wikiHow", "url": "https:\/\/www.wikihow.com", "logo": { "@type": "ImageObject", "url": "https:\/\/www.wikihow.com\/skins\/owl\/images\/wikihow_logo_nobg_60.png", "width": 326, "height": 60 }, "sameAs": [ "https:\/\/www.facebook.com\/wikiHow\/", "https:\/\/twitter.com\/wikiHow", "https:\/\/www.instagram.com\/wikihow\/", "https:\/\/www.linkedin.com\/company\/wikihow\/", "https:\/\/www.youtube.com\/user\/WikiHow" ] }, "step": [ { "@type": "HowToSection", "name": "Getting Better at Running", "itemListElement": [ { "@type": "HowToStep", "text": "Focus on building consistency instead of speed. The key to getting better at running is to train frequently and consistently. Constant practice gives you time to perfect your form and commit it to muscle memory\u2014this limits your chance of injury, builds your stamina, and helps you train for longer runs in the future.\n\nIf you\u2019re new to running, try going on 1-mile or 2-mile runs every other day. When you don\u2019t feel sore the day after anymore, run 4 days per week.\nIf you\u2019re a more experienced runner, aim to run at least 5 days a week, with a day built-in to do some cross-training.\nIf you run too hard in a short amount of time, it can put you at risk of injury, which means you may have to start training all over again.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Get-Better-at-Running-Step-1-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-1-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-00" }, { "@type": "HowToStep", "text": "Set a comfortable pace and stick to it. Pacing yourself can be one of the biggest challenges for new runners. If you run too fast, your heart rate increases, you\u2019ll feel out of breath, and you might not want to finish your run. Instead, run slower than you need to\u2014this can help you warm up and figure out how much energy to put in without burning out.\n\nYou can tell if you\u2019re at a good pace if you can talk in full sentences easily. If you run by yourself, you should be able to sing along to your music without losing your breath.\nA comfortable running pace depends on your fitness level, age, and experience, but it\u2019s typically a 12:00 to 8:00 minute mile (7:30 to 5:00 minute kilometer).", "image": "https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Get-Better-at-Running-Step-2-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-2-Version-5.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-01" }, { "@type": "HowToStep", "text": "Add cross-training to your weekly running routine. Integrate other activities, like weight training, yoga, or swimming, into your running routine to improve muscular and cardiovascular endurance, build strength, and keep you injury-free. Introduce 1 to 2 hours of cross-training into your running volume.\n\nUse exercise bikes, ellipticals, and swimming pools to improve your strength and endurance without putting additional stress on your legs.\n\nIncorporate strength training exercises like squats, leg presses, or deadlifts to improve bone health and improve your incline running.\n\nIf you\u2019re an experienced runner who doesn\u2019t have extra time (or energy) for a strength routine, skip one of your running days to let your body rest instead.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/9\/91\/Get-Better-at-Running-Step-3-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-3-Version-5.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-02" }, { "@type": "HowToStep", "text": "Run with a group or find a running buddy. A partner or group can offer companionship, conversation, and motivation to get out there and run. Find a running club in your area, join a weekly run at your local running store, or reach out to a runner on social media.\nIf a running store near you doesn\u2019t host any weekly or monthly runs, you can also ask them if they know of any smaller groups that meet up.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Get-Better-at-Running-Step-4-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-4-Version-5.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-03" }, { "@type": "HowToStep", "text": "Use a running or fitness app to workout anytime, anywhere. Running apps can help you track your progress and find the perfect workout for your training regimen. The iFIT mobile app, for example, has thousands of easy-to-find workouts led by expert trainers that educate and cheer you on every step of the way.\niFIT not only has running and walking programs, but also biking, yoga, rowing, and strength workouts.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/c\/c3\/Get-Better-at-Running-Step-5-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-5-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-04" }, { "@type": "HowToStep", "text": "Improve your running form to prevent injury. Proper running form ensures that the ground forces run through your joints evenly, reducing the chance of injury. For example, running with your body straight up and down can put more pressure on your knees. Instead, lean forward about 10 degrees and push off with the front of your feet.\n\nBring your head up and look forward to lengthen your spine. Relax your chest, let your shoulders curve forward, and strike the ground with your feet under your body.\n\nIf you get injured or have difficulty maintaining your form, visit a physical therapist or exercise physiologist. They can perform a gait analysis and offer modifications to help you run better.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-6-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-6-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-05" }, { "@type": "HowToStep", "text": "Warm up before and after you run. Before you start your workout, walk or jog slowly for 3 to 5 minutes to allow your muscles to get used to the activity. Gradually increase your speed until you can run comfortably. After you reach your goal, walk or jog for 3 to 5 minutes to cool down, prevent blood from collecting in your legs, and allow your heart rate to decrease.\n\nA warm-up widens your blood vessels (which ensures your muscles are given enough oxygen to perform), raises your body temperature for better flexibility, and reduces stress on your heart.\n\n\nStretch during your cool-down to reduce muscle cramping and stiffness. Hold each stretch for 10 to 30 seconds, exhaling as you begin the stretch and inhaling as you hold it.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/2\/2b\/Get-Better-at-Running-Step-7-Version-5.jpg\/v4-460px-Get-Better-at-Running-Step-7-Version-5.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-06" }, { "@type": "HowToStep", "text": "Incorporate interval training to increase your speed. If you\u2019re looking to become a faster runner, try interval training\u2014this involves giving maximum effort followed by a period to recover. For example, you might sprint for 60 seconds, then jog slowly for 30, and repeat this 8 times.\nOne study on trail runners found that sprinting for 30 seconds 4 to 7 times, with 4 minutes of recovery between each sprint, 3 times a week improved their endurance and performance.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Get-Better-at-Running-Step-8-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-8-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-07" }, { "@type": "HowToStep", "text": "Buy running shoes that fit your feet properly. The right running shoe depends on your foot arch and your pronation (rotation of the ankle bones). To find the right shoe for you, look at the bottom of the shoes you currently use to run with. Aim to replace your running shoes every 400 to 600 mi (640 to 970 km).\n\n\nStability shoes: These are best for those with normal arches and mild control problems. This might be your best option if your shoes are worn evenly across the toes and heel.\n\nMotion control shoes: These are great for flat-footed runners whose ankles overpronate. If the inside edges of the soles of your shoes are worn, try these shoes.\n\nCushioning shoes: If the soles of your shoes are excessively worn on the outside edge, a cushioning shoe for people with high arches who tend to overpronate may be best for you.\nYou can also visit a running shoe store and have them analyze your foot style.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/d\/d3\/Get-Better-at-Running-Step-9-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-9-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-08" }, { "@type": "HowToStep", "text": "Take advantage of treadmills. Treadmills allow you to run at any time, even when it\u2019s raining or the weather is unbearably cold or hot. They also eliminate terrain issues like uneven ground or puddles. When you\u2019re not looking forward to your run, try transferring to a treadmill for a change of pace.\nTaking an indoor gym day or two might also be convenient if you don\u2019t have time for an outdoor jog.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-10-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-10-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-09" }, { "@type": "HowToStep", "text": "Increase your mileage by 10% each week. Whether you\u2019re getting back to running after an injury or looking to increase your mileage, it\u2019s important to avoid doing too much too fast. To avoid injury, increase your weekly mileage by only 10%.\n\nIf you run 3 miles a week, add only 0.3 miles more the next week. If you run 15 miles a week, add 1.5 miles more.\nIf you\u2019re running 2 or 3 days a week, increase it to 4 to 5 times. Make sure to leave a day or two for recovery!", "image": "https:\/\/www.wikihow.com\/images\/thumb\/3\/37\/Get-Better-at-Running-Step-11-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-11-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-010" }, { "@type": "HowToStep", "text": "Go for longer runs on a day when you\u2019re free. If you\u2019re following a training schedule for a marathon or another race, try to time your longest run on a day when you\u2019re not working or going to school. This way, you have time to prevent yourself from running too fast.\n\nTo stay hydrated on long runs, take a hydration pack or handheld water bottle with you. You can also hide disposable water bottles along your route before you run.\n\nIf you\u2019re going outside, make sure to wear a hat, sunglasses (if it\u2019s sunny), a light jacket (if it\u2019s chilly out), and shorts or compression shorts.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/d\/de\/Get-Better-at-Running-Step-12-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-12-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-011" }, { "@type": "HowToStep", "text": "Listen to your body and make adjustments as you go. Your body gives you important feedback when running\u2014even small changes in your breathing can be a sign to slow down or speed up. Tightness, pain, and discomfort are all signs to slow down, change your form, or stop and recover.\n\nAlthough aches and pains are part of exercising, if they impact or alter your ability to move normally, it\u2019s a sign to take a rest day or see a professional.\nIf you feel intense or immediate pain, stop, ice the area, and rest for 2 to 3 days. Talk to a doctor if the pain continues.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Get-Better-at-Running-Step-13-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-13-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-012" }, { "@type": "HowToStep", "text": "Eat well and hydrate before and after you run. Training doesn\u2019t stop when you\u2019re done running\u2014your diet also impacts your goals. Drink plenty of water and make sure your meals include fruits and vegetables, lean protein (like fish, poultry, beans, or tofu), healthy fats (like avocado or olive oil), and carbohydrates (like rice, whole grains, or oatmeal).\n\nMost runners aim to get 60 to 70% of their calories from carbohydrates, 15 to 20% from lean protein, and 15 to 20% from healthy fats.\nFemale runners, in particular, need vitamin D (in eggs, tuna, or fortified cereal) and calcium (in yogurt, almonds, or tofu) to promote bone health.\nBefore running, stick with easy-to-digest carbohydrate sources like bananas, applesauce, cereal, crackers, or potatoes.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/5\/5e\/Get-Better-at-Running-Step-14-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-14-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-013" }, { "@type": "HowToStep", "text": "Manage your stress during off days. Running and jogging can help clear your mind and reduce stress\u2014but if that\u2019s the main way you relax, you might find it difficult to unwind on your recovery days. To cope with stress, try taking deep breaths, engaging in yoga (which can also count as a cross-training day), or doing other activities you enjoy.\n\nListen to a guided meditation in a quiet location with as few distractions as possible.\n\nIf you work on your recovery day, try lighting a candle, listening to relaxing music, or taking regular breaks to stand up and stretch.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/b\/b2\/Get-Better-at-Running-Step-15-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-15-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-014" }, { "@type": "HowToStep", "text": "Scope out the course if you\u2019re training for a race. Whether you\u2019re planning to complete a 5k, 10k, half marathon, or full marathon, running or walking the course can help you see what the environment will be like. That way, you can be prepared for the course before you even cross the starting line.\n\nFor example, if there are hills, that\u2019s a sign to incorporate some incline training into your running schedule.\n\nSome races have maps with aid stations so you can know when to slow down and grab a drink of water.\nIf you\u2019ve never done a race before, run in crowded areas or with a group to learn how to navigate obstacles and feed off the energy of the people around you.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Get-Better-at-Running-Step-16-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-16-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-015" }, { "@type": "HowToStep", "text": "Repeat a mantra to keep you motivated. Running is often called a mental sport\u2014this is because your mind often gives up long before your body does. Repeating a short mantra can help chase away any doubts that you can\u2019t go farther. When you feel like walking the rest of the way, try one of these simple sayings.\n\n\u201cFocus, focus, focus.\u201d\n\u201cI can do it.\u201d\n\u201cStrong, confident, relaxed.\u201d\n\u201cAnything is better than nothing.\u201d\n\u201cAll you have to do is finish.\u201d", "image": "https:\/\/www.wikihow.com\/images\/thumb\/4\/41\/Get-Better-at-Running-Step-17-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-17-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-016" }, { "@type": "HowToStep", "text": "Fuel up mid-run with snacks that have fast-acting carbohydrates. Long-distance runners know the feeling of \u201cbonking\u201d or hitting a wall\u2014this is when you\u2019re body\u2019s glycogen stores are depleted and your body starts to fatigue. To avoid the \u201cbonk,\u201d fuel up with 30 to 60 grams of carbohydrates 30 to 45 minutes into a run that\u2019s longer than 2 hours.\n\nGood midrun foods include small candy bars, gel packets, sports chews, fruit drops, dried fruit, or pretzels.\nSome energy gels also include caffeine to give you a little energy boost during your run.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/6\/67\/Get-Better-at-Running-Step-18-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-18-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-017" }, { "@type": "HowToStep", "text": "Change your route or reduce your mileage if you\u2019re not having fun. No matter why you got into running, you probably stuck with it because you enjoy it. If you\u2019re having trouble getting that spark back, it may be a sign to subtract a few miles each week or change up your routine. If you run on roads, try heading on a trail or try to run every street in your town.\n\nSimilarly, if you primarily run on trails, try running downtown for a change of scenery.\nIf you run at night, try running in the early morning. If you\u2019re a morning runner, sleep in and go for a quick run after work.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/0\/09\/Get-Better-at-Running-Step-19-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-19-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-018" } ] }, { "@type": "HowToSection", "name": "Improving Your Running Speed", "itemListElement": [ { "@type": "HowToStep", "text": "Speed-focused interval workouts Running intervals is a quick way to boost your speed and endurance. If you\u2019re using a treadmill, the machine automatically makes adjustments for you, which means you don\u2019t have to worry about keeping up your pace. Try this exercise:\n\nRun for 2 minutes at a comfortable pace.\nIncrease your speed to your desired sprint pace and run for 60 seconds.\nReduce your speed to a fast walk or easy jog and recover for 2 minutes.\nRepeat 4 to 5 times, then run for 5 minutes at a jog to cool down.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/5\/57\/Get-Better-at-Running-Step-20-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-20-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-119" }, { "@type": "HowToStep", "text": "Fartlek intervals A fartlek (a Swedish word for \u201cslow play\u201d) is a form of interval training where you vary your speed and intensity while you run. This kind of workout not only boosts your endurance but can help you learn how to recover without stopping, which ultimately increases your speed. Try this fartlek workout:\n\nWarm up for 4 minutes with an easy jog or fast walk.\nSprint for 30 seconds, then run for 30 seconds at a comfortable pace. Repeat.\nRun for 2 minutes at a fast pace, then 2 minutes at a comfortable pace. Repeat.\nRun for 30 seconds at a fast pace, then 30 seconds at a comfortable pace.\nSprint for 1 minute, then run at a comfortable pace for 1 minute.\nRepeat this run, then cool down with a fast walk for 3 minutes.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/d\/d8\/Get-Better-at-Running-Step-21-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-21-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-120" }, { "@type": "HowToStep", "text": "High-intensity interval training (HIIT) HIIT involves short, intense periods of exercise followed by short recovery periods, improving your cardiovascular fitness in a short time. Since HIIT only takes 20 minutes or less, it can also make an effective treadmill workout. Incorporate HIIT into your training plan:\n\nWarm up with an easy jog for 5 minutes.\nSprint at a high-intensity speed for 1 minute.\nWalk at a slow speed for 30 seconds.\nSprint at your chosen high-intensity speed (adding a slight incline if you\u2019re on a treadmill) for 1 minute.\nWalk at a slow speed for about 30 seconds.\nRepeat 8 to 10 times until you reach 20 minutes.\nCool down by walking at a slow speed for 2 to 3 minutes. Make sure to stretch afterward!", "image": "https:\/\/www.wikihow.com\/images\/thumb\/e\/e0\/Get-Better-at-Running-Step-22-Version-4.jpg\/v4-460px-Get-Better-at-Running-Step-22-Version-4.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-121" } ] }, { "@type": "HowToSection", "name": "Increasing Your Running Stamina", "itemListElement": [ { "@type": "HowToStep", "text": "Make a consistent plan that increases your mileage each week. Training on a regular schedule each week teaches your body to adapt to your workouts, which can eventually increase your stamina. Make a plan that gently incorporates longer mileage each week and stick to it.\nFor example, if you run 5 miles 4 times a week, you might increase 1 of the days to 6 miles the next week, then increase 2 of the days to 6 miles the week after that.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Get-Better-at-Running-Step-23-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-23-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-222" }, { "@type": "HowToStep", "text": "Breathe rhythmically to reduce pressure on your body as you run. Creating a rhythm between your gait (the way you run) and your breathing can help you get more oxygen and increase your ability to keep running for a long time. It can also train you to time the impact of your feet with your inhalation, putting less stress on your diaphragm, pelvis, and core.\n\nTo practice rhythmic breathing, breathe from your belly. Take 3 steps as you inhale and 2 steps as you exhale so you\u2019re not impacting the same foot as you inhale.\nIf you\u2019re sprinting or running at a quicker pace that requires more oxygen, take 2 steps as you inhale and 1 step as you exhale.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/d\/d7\/Get-Better-at-Running-Step-24-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-24-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-223" }, { "@type": "HowToStep", "text": "Engage in low-intensity activities on your rest days. Active recovery, which involves low-intensity activities, can help you achieve consistency without putting more strain on your body. On days when you aren\u2019t running, try walking, light cycling, or yoga to promote blood circulation, which aids muscle repair and growth.\nAdditionally, get at least 8 hours of sleep and drink water throughout the day to aid your recovery and enhance your performance on your running days.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/a\/a5\/Get-Better-at-Running-Step-25-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-25-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-224" }, { "@type": "HowToStep", "text": "Practice hill intervals on one of your training days. Hill training can not only help you develop strength and stamina, it can help you prepare for inclines if you\u2019re training for a specific race. If you\u2019re on a treadmill, hill intervals tend to be less extreme than those outdoors so you can do more repetitions. Try this 50-minute one each week:\n\nWalk for 2 minutes to warm up.\nRun at a comfortable pace for 5 minutes.\nRun up a hill (or at a 4 to 5% incline if on a treadmill) for 90 seconds at a high-intensity speed. Jog on a level surface (or a 0% incline) for 3 minutes. Repeat 8 times.\nRun at a comfortable pace for 5 minutes to recover.\nCool down by walking for about 2 minutes.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/f\/fb\/Get-Better-at-Running-Step-26-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-26-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-225" } ] }, { "@type": "HowToSection", "name": "Best Treadmills for Running", "itemListElement": [ { "@type": "HowToStep", "text": "NordicTrack Commercial 1750 treadmill The 1750 is one of the most popular treadmills on the market\u2014and for good reason. Not only does it have trainer-led iFIT workouts on a pivoting 16-inch (40-cm) touchscreen, but it also comes with RunFlex\u2122 cushioning that absorbs impact and provides extra stability for your runs, plus an award-winning incline control feature that allows you to adjust your incline from -3% to 12%.\n\nThe 1750 also comes with an AutoBreeze\u2122 fan to keep you cool while you run, 2 premium speakers, Bluetooth connectivity, a USB-C charging port, and 2 water bottle holders.\nOn top of that, the 1750 has a folding SpaceSaver\u2122 design that lets you easily fold it into a smaller configuration when you\u2019re not using it so you can save space.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/a\/a0\/Get-Better-at-Running-Step-27-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-27-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-326" }, { "@type": "HowToStep", "text": "NordicTrack Commercial X24 treadmill This treadmill not only has a beautiful 24 in (61 cm) HD touchscreen, but also an award-winning 40% to -6% incline feature that\u2019s hard to beat. Like the 1750, you also get access to trainer-led iFIT workouts led by pro athletes and trainers.\nThe X24 also comes with NordicTrack\u2019s strongest motor, allowing you to run up to a 5-minute mile pace.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/1\/11\/Get-Better-at-Running-Step-28-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-28-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-327" }, { "@type": "HowToStep", "text": "NordicTrack Commercial 1250 treadmill Whether you\u2019re training with an iFIT trainer or running through beautiful scenery with the Google Maps feature, the Commercial 1250 treadmill has you covered. The model also has a SpaceSaver\u00ae folding design that allows you to fold up the deck and put it away when you\u2019re finished training for the day.\nIt also controls your incline from -3% to 12%, increasing your foot stability and toning your calves at the same time.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/9\/99\/Get-Better-at-Running-Step-29-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-29-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-328" }, { "@type": "HowToStep", "text": "NordicTrack EXP 7i Commercial Treadmill With a 7 in (18 cm) HD touch screen display, premium speakers, and a SpaceSaver\u00ae design with an EasyLift\u2122 Assist system, this machine was built for at home runners. Its cushioned deck also provides great shock absorption that takes pressure off your joints.\nThis treadmill also comes with an incline feature of up to 12% and over 17,000 trainer-led iFIT workouts.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Get-Better-at-Running-Step-30-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-30-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-329" } ] }, { "@type": "HowToSection", "name": "Benefits of Running on a Treadmill", "itemListElement": [ { "@type": "HowToStep", "text": "It burns more calories than other cardio machines. One study found that running on a treadmill burns the most calories out of all the exercise machines tested. While you can increase your intensity on other machines to get a similar caloric output, a treadmill can also be better for aerobic low-intensity steady state (LISS) exercise, which burns calories slowly over time.\n\nLISS involves walking or jogging for 30 to 60 minutes at 60% of your maximum heart rate. LISS tends to be more enjoyable than high-intensity workouts and can be performed for a longer time.\n\nRunning outside burns more calories than running on a treadmill, but the difference between the two can be eliminated by setting the treadmill incline to 1%.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/3\/3e\/Get-Better-at-Running-Step-31-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-31-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-430" }, { "@type": "HowToStep", "text": "It softens the impact on your joints. Most people run outdoors on hard surfaces like cement or asphalt, which can be hard on your joints over time. A treadmill, on the other hand, is easier on your joints because it\u2019s flat, cushioned, and free of any obstacles you may encounter if you\u2019re running outside.\nAlthough cushy dirt trails and grass reduce the impact on your joints, you also risk tripping on uneven ground, slippery patches, or objects hidden in the ground.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/d\/d1\/Get-Better-at-Running-Step-32-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-32-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-431" }, { "@type": "HowToStep", "text": "It\u2019s safer than running outdoors. Unlike running outdoors, treadmills are free from unpredictable surfaces and bad weather conditions. You don\u2019t have to worry about navigating oncoming traffic, bundling up for ice and snow, or getting sunburned on your morning jog. All you need to worry about is about setting a pace you can stick to.\nMost treadmills also come with handrails if you need support or suddenly lose your footing.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/9\/94\/Get-Better-at-Running-Step-33-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-33-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-432" }, { "@type": "HowToStep", "text": "It gives you a more accurate way to track your workout. If you run outside, you might slow down for traffic or get stuck at red lights, increasing your running time. This makes it difficult to see if you\u2019re really getting faster. A treadmill, however, tracks your progress the whole time without having to factor in external elements.\nIt also allows you to more precisely meet your mileage goals each day.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/2\/2c\/Get-Better-at-Running-Step-34-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-34-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-433" }, { "@type": "HowToStep", "text": "You get the same benefits as you would running outdoors. As long as the treadmill belt is properly calibrated and has the right stiffness, there\u2019s not a huge difference between the way you run outside and the way you run on a treadmill. Running on a treadmill also results in similar oxygen consumption and heart rate when compared to running outdoors.\n\nWhether you run outdoors or on a treadmill, you\u2019re getting a similar workout, which might be especially beneficial for those training for a race.\nHowever, the experience of running on a treadmill might be more mentally challenging without a running buddy or a good source of entertainment.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/a\/a8\/Get-Better-at-Running-Step-35-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-35-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-434" }, { "@type": "HowToStep", "text": "You have more options for entertainment. Running outside with earbuds blasting your favorite tunes can be unsafe, but if you\u2019re running indoors, you can play your music as loud as you want. Running on a treadmill also means you can choose other sources of entertainment, like TV shows or movies, that wouldn\u2019t be practical when running on the road.\nOne study on treadmill running found that self-selected entertainment sources produced a greater physical performance than nature-based environments.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-Better-at-Running-Step-36-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-36-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-435" }, { "@type": "HowToStep", "text": "It keeps you at the same pace for longer. Treadmills keep you at the same pace, even after fatigue sets in. This can be beneficial if you\u2019re training to increase your speed because you have to maintain a certain speed to meet your mileage within a certain time.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/c\/ca\/Get-Better-at-Running-Step-37-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-37-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-436" } ] }, { "@type": "HowToSection", "name": "Tips for Running on a Treadmill", "itemListElement": [ { "@type": "HowToStep", "text": "Try a virtual treadmill class. Running on a treadmill without a source of entertainment can make your workout feel monotonous and never-ending, which is why many people beat this feeling by joining a virtual group treadmill class or high-intensity interval training (HIIT) program.\nSome treadmills come with iFIT, an interactive fitness program that features fitness classes led by world-class trainers and athletes.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/e\/ee\/Get-Better-at-Running-Step-38-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-38-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-537" }, { "@type": "HowToStep", "text": "Adjust the treadmill to add variety to your pace. Running on the treadmill can be hard because, unlike running outside, your movement is more precise and you don\u2019t make micro-adjustments to your stride. To add variety to your pace, try manually adjusting your treadmill every once in a while.\nYou can also mimic an outdoor course by deciding the adjustments you\u2019ll make beforehand. You might spend 10 minutes on even ground, 2 minutes at an incline, and 5 at a faster pace.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/f\/f9\/Get-Better-at-Running-Step-39-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-39-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-538" }, { "@type": "HowToStep", "text": "Have a treadmill running session with a virtual partner. Having someone who can hold you accountable and who you can talk to can motivate you to run more frequently and reach your goals. Hop on FaceTime with a running companion or video record yourself and send it to your partner to motivate them to do their training.\nResearch suggests that having a running partner you like that you can compare yourself to can help motivate the frequency of your running.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/c\/c1\/Get-Better-at-Running-Step-40-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-40-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-539" }, { "@type": "HowToStep", "text": "Wear the emergency stop clip. Most treadmills have a string with a little red claw clip that you can attach to your shirt or waistband. If the plug at the end of the string is pulled out of the machine, the treadmill will stop immediately. Although it may look strange, the clip can help you stay safe if you trip while running.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Get-Better-at-Running-Step-41-Version-2.jpg\/v4-460px-Get-Better-at-Running-Step-41-Version-2.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-540" }, { "@type": "HowToStep", "text": "Point a fan towards the treadmill to increase the airflow. When you\u2019re running on a treadmill, the heat from your body can create a bubble around the machine, making your workout feel more hot and humid. To increase the airflow and make you feel more comfortable when running, point a fan towards you and turn on the air conditioning if possible.\nYou can also open the windows if there\u2019s a breeze.", "image": "https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/Get-Better-at-Running-Step-40-Version-3.jpg\/v4-460px-Get-Better-at-Running-Step-40-Version-3.jpg", "url": "https:\/\/www.wikihow.com\/Get-Better-at-Running#step-id-541" } ] } ], "description": "Boost your endurance and take your training to the next levelWhether you've hit a running rut or you're a beginner looking for ways to improve, there are tons of ways to break through your running plateau and hit a new stride. Although..." }</script><script type="application/ld+json">{ "@context": "http:\/\/schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "item": { "@id": "https:\/\/www.wikihow.com", "name": "wikiHow" } }, { "@type": "ListItem", "position": 2, "item": { "@id": "https:\/\/www.wikihow.com\/Category:Sports-and-Fitness", "name": "Sports and Fitness" } }, { "@type": "ListItem", "position": 3, "item": { "@id": "https:\/\/www.wikihow.com\/Category:Individual-Sports", "name": "Individual Sports" } }, { "@type": "ListItem", "position": 4, "item": { "@id": "https:\/\/www.wikihow.com\/Category:Running", "name": "Running" } }, { "@type": "ListItem", "position": 5, "item": { "@id": "https:\/\/www.wikihow.com\/Get-Better-at-Running", "name": "How to Get Better at Running: 19 Expert Tips" } } ] }</script> <div id="fb-root" ></div> <div id="footer" role="navigation"> <div id="footer_inner"> <a href='/Main-Page' id="footer_logo"> <img src='/skins/owl/images/wikihow_logo_intl.png' width='162' height='42' alt='wikiHow' /> </a> <div id="footer_crumbs"> <ul class="breadcrumbs"> <li><a href="/Special:CategoryListing" title="Special:CategoryListing">Categories</a></li><li><a href="/Category:Sports-and-Fitness" title="Category:Sports and Fitness">Sports and Fitness</a></li><li><a href="/Category:Individual-Sports" title="Category:Individual Sports">Individual Sports</a></li><li><a href="/Category:Running" title="Category:Running">Running</a></li> </ul> </div> <div id="footer_top_divider" class="footer_divider"></div> <div id="footer_vertical_divider"></div> <div id="footer_newsletter"> <div id="footer_subscribe_icon"></div> <div id="footer_subscribe_title">wikiHow Newsletter</div> <div id="footer_subscribe_confirm_text">You're all set!</div> <div id="footer_subscribe_text">Helpful how-tos delivered to<br/>your inbox every week!</div> <input type="email" class="news_sub_element email_input" id="footer_subscribe_email" placeholder="Enter your email"/> <a href="#" id="footer_subscribe_button" class="button news_sub_element email_submit">Sign me up!</a> <div id="footer_subscribe_notice" class="news_sub_element">By signing up you are agreeing to receive emails according to our privacy policy.</div> </div> <div id="footer_newsletter_divider" class="footer_divider"></div> <div id="search_footer" class="wh_search " role="search"> <div class="cse_x" role="button"></div> <form action="/wikiHowTo" id="cse-search-box-bottom"> <div> <input type="text" class="cse_q search_box" id='search_field_bottom' name="search" value="" placeholder="How to Become Better at Running: Training, Treadmill Tips & More" x-webkit-speech aria-label="Search here" /> <input type="submit" value="" class="cse_sa" alt="" name="Search"/> </div> </form> </div>  <div id="footer_links"> <ul> <li><a href="/Main-Page" title="Main Page">Home</a></li> <li><a href="/About-wikiHow" class="mw-redirect" title="About wikiHow">About wikiHow</a></li> <li><a target="_blank" rel="noreferrer noopener" class="external text" href="https://www.wikihow.com/Experts">Experts</a></li> <li><a href="/wikiHow:Jobs" title="wikiHow:Jobs">Jobs</a></li> <li><a href="/wikiHow:Contact-Us" title="wikiHow:Contact Us">Contact Us</a></li> <li><a href="/Special:Sitemap" title="Special:Sitemap">Site Map</a></li> <li><a href="/wikiHow:Terms-of-Use" title="wikiHow:Terms of Use">Terms of Use</a></li> <li><a href="/wikiHow:Privacy-Policy" title="wikiHow:Privacy Policy">Privacy Policy</a></li> <li><a id="footer_ccpa" href="#">Do Not <span class="ccpa_footer_extra">Sell or </span>Share My Info</a></li> <li><a id="footer_ccpa_optout" href="#">Not Selling Info</a></li> <li><a target="_blank" rel="noreferrer noopener" class="external text" href="https://www.wikihow.com/wikiHow:Contribute">Contribute</a></li> </ul> </div> <div id="sf"> <div> <p>Follow Us</p> <a id="sf_pin" class="sf_icon" href="https://www.pinterest.com/wikihow/_created/" target="_blank" title="Pinterest"></a><a id="sf_ig" class="sf_icon" href="https://www.instagram.com/wikihow/" target="_blank" title="Instagram"></a><a id="sf_tktk" class="sf_icon" href="https://www.tiktok.com/@wikihow?lang=en" target="_blank" title="TikTok"></a><a id="sf_fb" class="sf_icon" href="https://www.facebook.com/wikiHow/" target="_blank" title="Facebook"></a><a id="sf_tt" class="sf_icon" href="https://x.com/wikihow" target="_blank" title="Twitter"></a><a id="sf_yt" class="sf_icon" href="https://www.youtube.com/wikihow" target="_blank" title="YouTube"></a><a id="sf_nl" class="sf_icon" href="https://www.wikihow.com/Newsletters" target="_blank" title="Newsletter"></a> </div> </div> </div> </div> <div id='sliderbox' class=" green newsletter" data-color="green"> <div id='slider_container'> <button id='slider_close_button' on="tap:sliderbox.hide">×</button> <div class='slider_content'> <p id='slider_small_headline'>Don’t miss out! 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