Back in 2020, one of my Googled searches was: “how to run a faster 5K?”. Earlier that year – like so many other people – I decided that I was going to become a “runner” in a bid to keep me both physically and mentally occupied during lockdown. Blame my Caribbean background but each of my daily runs soon became a passionate bid for a gold medal: I didn’t just want to run well, I wanted to run fast.

I proceeded to the roads with gusto but thanks to a lack of proper preparation, I took some dramatic tumbles which resulted in umpteen pairs of ripped leggings and a bruised ego. My first 5K clocked in at a painful 36 minutes. A year later, I was regularly running sub-27 minutes – and wasn’t falling over anymore.

That nine minute improvement wasn’t down to coincidence; I learnt that there’s so much more that goes into beating your PB than simply trying to run faster.

I’m comfortable admitting that I’m a runner largely motivated by getting faster and, well… winning (albeit a solo race). As I started to rack up the mileage, it became vital for me to figure out what kind of runner I wanted to be. In the end, I’ve decided that I’m mostly competing against myself in the hope of becoming stronger, and that realisation has made my running journey a happier experience.

Sports psychologists consider people like me to be “task-orientated” athletes. “Task-oriented athletes set goals about doing their best and making some improvement,” explains Dr Eva V Monsma, from the University of South Carolina. They “experience success more frequently, persist at tasks for longer and are more confident,” than those athletes who are driven by the desire to beat other competitors.

At a time when we’re constantly being told to “smash goals” and hit targets, it seems entirely alien to go into a sport like running with no ambitions to compete and beat. For me, however, hitting my PB did wonders for my self-confidence during a period when all my other life goals had been put on ice. As the world slowed down, I was speeding up and the gradual improvements in my overall fitness were, at times, my only wins during the pandemic. 

Even if times mean nothing to you, improving your overall cardio capacity, endurance and form are great goals to have. So, here are the 10 things that I did to reach my PB and ensure that I can keep on running for years to come:

Warm up with active stretching

It’s tempting to skip stretching before and after a run but the more you run, the more you’ll increase the risk of injury (if you don’t properly warm-up). Dynamic stretching such as lunges, butt kicks, high knees and leg swings are generally considered better than just static stretching. 

Run slower

Running too fast and too far for every single run is a surefire way to halt your progress with injuries and fatigue. I learned this the hard way.

“You’ve got to run slow to run fast, and a lot of people overlook this in the beginning,” advises Coach Mike Olzinkski, via The Run Experience blog. “Even on an easy run, our muscles and our tendons really feel that.” He adds that learning to run slow and steady “becomes a springboard for future workouts.”

You may have heard of tempo running, which is a slightly slower than your flat-out 5K pace. That’s great for pushing cardio strength, but running the majority of your runs easy (at a conversational pace) is better for boosting fitness, focusing on form and protecting the energy needed for those faster sessions. A good rule of thumb is the 80:20 approach – running slowly 80% of the time, running fast for the remaining 20%.

Complement runs with strength training

5Ks can be tough – you’re running as fast as you can for the best part of half an hour. It’s worth, therefore, prioritising strength sessions into your workout regime. One study recommends trying low-to-high-intensity resistance exercises and plyometric exercises twice a week if you want to run faster.

I supplemented my running with virtual strength classes from BlokLondon twice a week (think: controlled lunges and squats). 

By focusing on strength, you end up decreasing the risk of injuries while improving balance and coordination. And stronger glutes and quads mean you’ve got more power for that final sprint to the finish.

Try interval training

When I started taking running more seriously, I took the advice of Ben Parkes, a 2:36 marathoner, who swears by interval training to improve running times. It’s pretty common advice but it took hearing it from Parkes to get me going. 

I started trying sessions like 6 x 800m at my fastest pace, followed by two minutes of walking. That sounds tough, but I quickly found my fitness improving, as well as my weekly runs becoming less boring.

Run longer than 5K

When my triathlete friend of mine encouraged me to run a weekly 10K to help boost my cardio capacity, I groaned. But I have learned to love that distance, and running for longer has really helped when training for a 5K. For one thing, 5K feels significantly shorter…

Learn to breathe properly

I have a tendency to hold my breath when I run, which is obviously not a good idea. The breathing advice from this Strong Women article has been really helpful; it encourages you to “master your inhaling and exhaling” to help your body go faster and further. The more I’ve focused on my breathing, the more relaxed I’ve become during intense runs. 

Schedule more active rest days

I take dance classes online, I do yoga to help open tight hip flexors and do boxing classes to boost my cardio capacity without putting more pressure on joints and tendons. There are plenty of other ways to build endurance that don’t just involve pounding the pavement. 

Concentrate on consistency

Running is a sport that doesn’t discriminate against your current fitness level; it doesn’t matter where you start – you can only become a better runner by running. I made it my mission to get out there when I can. I try to run on most days, changing up my routes and distances to keep things fun. 

Use mantras in tough moments

It’s the final sprint, my music is blaring and I can feel my legs getting a little fatigued; it’s at this point that I like to repeat the mantra “why quit now?”. In general, mantras are said to regulate blood pressure and stabilise heart rate and adrenalin production, and for me, they help me to refocus. Sometimes I even say my mantra out loud mid-run. Sure, I may look odd but it really does work for me.

Use tech to help, not hinder

If you’re not already tracking your runs, I would wholly recommend you start. I currently use the Nike Running app and track my runs using a fitness watch to stay accountable. By seeing the progress I’ve made over the past year, my self-belief has increased tenfold. I can run faster and I’ve got the times to prove it.

Image: L’Oriel Blackette