When you first get into running, it feels like the world is your oyster. With no long-lasting PBs to beat and plenty of room to improve, the rush of ticking off longer distances and faster times can be hugely motivational. 

Naturally, it’s normal to see that rate of improvement slow as time goes on. But if you’ve been relying on the excitement of achieving a new PB or hitting a new distance goal to keep you going, it can be a hard reality to navigate.

You might even start questioning why you run in the first place or begin to believe that running isn’t for you, but it’s important to remember that hitting a training plateau (both in terms of progress and motivation) is totally normal.

With that being said, there are things you can do to take your running to the next level when you’re not seeing much improvement or feeling unmotivated – you just might need to think outside the box. So, to give you the information you need to get started, we asked a selection of running coaches and fitness experts for the secret to running faster and longer. Here’s what they said. 

Running doesn’t just require good cardiovascular fitness – you’ll need a good level of strength to really push yourself, too.

“Strength training can help you build stronger muscles, improve your running form and increase your running speed,” explains Ania Gabb, ASICS FrontRunner, running coach and personal trainer. “Focus on exercises that target your lower body and core muscles like squats, lunges and planks.”

Wendy Rumble, an England Athletics running coach and Boobydoo ambassador, agrees. “Add in some resistance training to strengthen your key running muscles – squats, calf raises and core work are all great,” Rumble recommends.

“In an ideal world, runners should have at least one strength training session per week. With running being such a high-impact sport, it’s vital to build the strength required to stay injury-free, and this is especially significant when building mileage and pace.” 

While some people might have the willpower to train for the sake of training, most of us need some form of external motivation to help us push ourselves to the max. And that’s why setting a goal can be such a valuable tool for taking your running up a notch

“Factoring in a goal to your running training is a great way of keeping your motivation and drive high,” Rumble says. “It’s like with anything in life – goals help you to keep going when you are tired, busy or find yourself making excuses.”

Lillie Bleasdale, founder and head coach at the running coaching platform PASSA, says setting a goal could also help you to make more progress by ensuring you stay consistent and focused.

“By finding yourself a race or setting yourself an achievable target of something you’d like to achieve, you can really knuckle down for an eight-, 12- or 16-week period and continue to be driven and focused,” she says. “You can also set multiple goals for shorter- and longer-term aspirations.” 

As much as we love running here at Strong Women, doing anything repeatedly can start to get a little boring. So, to keep things fresh, it’s a good idea to mix up your routine.

To do this, Gabb recommends challenging yourself to try something new. “There are so many ways you can take your running to the next level,” she explains. “If you run half marathons, then why not try and do your first full marathon? And if you’re a road runner, then why not step out of your comfort zone and try a trail race?”

If you’re not ready to try something completely new, then mixing up the route you run or the time of day you run at can also help to keep things feeling novel and exciting. 

If you’re struggling to increase your pace, then interval training is the perfect way to help yourself improve. It’s a form of running training which involves running faster for shorter periods and is ideal for people looking to get more comfortable with a faster pace.

Rumble explains: “Interval training is a form of speedwork that is designed to make running at pace more comfortable, involving alternating periods of effort and rest. 

“It’s hugely effective for runners that are looking to build on their run speed, as it helps your body take on higher anaerobic capacity, promoting speed adaptation and fitness improvements.” 

How you approach interval training will depend on your goal, Gabb adds. For example, if you’re aiming to run fast over a shorter distance, you’ll want to do short, sharp bursts of movement followed by rest – such as 12 lots of 400m at about 90% effort.

On the flipside, if you want to run faster for longer, you could try doing a tempo run for a longer duration, aiming for about 80% of your maximum effort. 

You might think that getting better at running requires you to do more of it, but that’s not always the case. Of course, an important part of making progress is putting the effort in – but giving your body time to rest and recover between sessions will ensure you’re able to reap the benefits of your hard work.

“Rest really can improve your running!” Gabb says. “Your body needs adequate rest to recover, repair and grow stronger. Ensure you take enough rest between runs and get enough sleep at night to help your body recover.”

Active recovery is also important, Gabb adds. “Stretching and mobility are just as important as the more intense strength training. Why not try a yoga or pilates class?” 

One of the most important things you can do to progress in your running is stay consistent. There are plenty of ways to do this, including having a dedicated plan.

“Consistency is the biggest key element to see results from your training,” Bleasdale stresses. “While some people may see having a plan as restrictive, it can be really beneficial in order to help you see progress with your training.

“This certainly doesn’t have to be as specific as getting a coach and a detailed custom schedule (but that can be useful!), it can simply be that you schedule out your week’s training and try to stick to the same elements and consistency for eight-plus weeks – eg three runs per week (one easy, one harder session, one long run), two strength training sessions, one yoga session.” 

Not only will this help you to stay on track, but it also allows you to set aside time for recovery – which, as we’ve already mentioned, is important.

Having a plan also allows you to gradually increase the demand of your training, Gabb adds. “Stick to a regular running schedule, and gradually increase the intensity, distance, and duration of your runs over time. Follow a plan, work with a coach or join a regular running club to keep you focused.” 

Running in the wrong shoes or kit isn’t just uncomfortable – it can be a barrier to your progress. For example, having the wrong trainers can lead to injuries such as shin splints.

Picking out the right sports bra can also make a difference, Rumble explains. “Make sure you’ve got a high impact and properly fitting sports bra – you wouldn’t run in the wrong size trainers and the same goes for your bra.

“A correctly fitting sports bra has been known to improve your posture, which can better your lung capacity. Plus, who wants to run again after getting sore from the first run? When it comes to looking for a high-impact sports bra, we recommend looking at bras that have separate band and cup measurements (eg 34B).” 

Images: Getty