There’s a common misconception that to get better at running, you’ve got to run more. While that might be the case if you’re training for a marathon or mega race, it’s certainly not the only (or best) approach if you simply want to start enjoying running.

The day I noticed the link between drinking coffee and cardio was the day that everything changed for my own running happiness. Before that, I’d either go for long runs in the evenings or have a coffee after a morning outing – and then my super-fast marathoner mate told me that having a coffee an hour before heading off would improve the whole experience. He wasn’t wrong. Not only is coffee great for gut health (and has almost an immediate gut effect which reduces the risk of bloating or accidents on the road), but if you time your run with the caffeine kick, you really can feel a spring in your step. I’ve never looked back. 

Just about everything you do impacts your run performance and perception, from your Friday night pub plans to your work load and sleep habits. And that means that there are a whole host of low-level tips you can adopt to either give yourself a little boost on the road or increase your enjoyment. To find out more, we’ve roped in a host of industry experts to offer their top tips for running smarter, not harder in 2025. Give them a go for a couple of months and see if you notice a difference.  

Eat more gut-friendly foods 

Our guts impact just about everything, and our cardio capacity is no different. A large review published in the Journal Of Sport And Health Science found that our gut microbiome plays a key role in controlling oxidative stress and inflammation, as well as improving energy expenditure, hydration and metabolism during intense exercise. This means that a healthy gut can help us to feel energised over our runs, recover quickly and make faster fitness gains. 

There’s also the fact that gut health is intimately linked with immunity: up to 80% of our immune system is located in the gut. So eat to keep those little bugs happy and you’ll be less likely to miss runs due to colds and other nasties. Try to aim for 30 different plants a week and focus on having at least two portions of fermented foods a week, whether that’s kimchi, miso, yoghurt, certain cheeses or pickles. 

Spend 15 minutes a day stretching

“A key lifestyle factor that’s often overlooked when it comes to running is mobility,” says Cody Mooney, mobility expert at Pliability. “I strongly recommend incorporating tailored mobility routines into your daily practice, even if it’s just 15 minutes a day. These routines can address specific challenges runners face, such as improving hip health, optimising stride length, maintaining proper form and enhancing endurance. I recommend trying runner’s stretch, which stretches the hip flexors, hamstrings and calves.” 

How to do a runner’s stretch

1. Begin by standing and take a very large step forward with one leg. Keep the heel of the opposite leg down on the ground and ensure the foot is pointed straight forward.
2. Feel a strong stretch through the back of the calf of the extended leg. Keep the back leg straight. Hold the stretch, focusing on breathing deeply. Maintain good posture throughout.
3. After one minute, release the stretch, then switch to the other leg, repeating the process.
4. Repeat for several repetitions on each leg, aiming to get further into the stretch with each repetition. Focus on gradual progress and avoid forcing the stretch. 

Take an iron supplement

If you feel like you’re always wading through treacle, it’s time to think about your iron levels. Ask your GP for an anaemia test or add a gentle iron supplement to your diet (ideally away from caffeine, as that can block absorbtion). Cara Shaw, nutritional therapist at BlueIron says: “Low iron levels can lead to fatigue and impact on stamina.” she suggests also thinking about eating plenty of whole food carbs for energy and protein for muscle recovery.  

Get more serious about sleep (especially before run day)

Did you know that you can make huge gains from the comfort of your own duvet? Sleep is probably one of the most powerful tools we runners have when it comes to performance and recovery. “Getting consistent good quality sleep is essential for any type of exercise, especially cardio exercise like running,” says Martin Seeley, sleep expert at MattressNextDay. “For one, sleep deprivation causes fatigue and delayed reaction times, diminishing your motivation for going on a run in the first place because you’re simply too tired.” Sleep can also help us to maintain our glycogen (energy) stores, boost growth hormones for bone building and tissue repair and allows blood to be circulated around the entire body.

Think about how running makes you feel

One of the things we don’t often think about when it comes to running is our emotions – and yet, how we feel about ourselves, others, things that have happened can have a huge impact on our running experience. It can take years before you start to clock that you feel angry when jogging (not necessarily a bad thing), or to get to a place of total mental calm. 

Claire Fitzsimmons, a certified emotions coach and founder of wellbeing company If Lost Start Here, says: “You might find that the thing that gets in the way of running the most is a feeling. It could be the fear of trying something new or frustration that you’re not as fit as you once were. It might also be a feeling that motivates you – one of pride when you complete your first run or the joy of moving your body. By becoming aware of our feelings at every stage – is it a feeling rather than the wrong running shoes that’s making this run feel bad – we can meet that need in a way that’ll ultimately help us to get moving.” 

Avoid running on an empty stomach (and eat easy carbs instead)

“Getting your pre-run meals right is a good place to start,” says Rob Hobson, nutritionist at Bio-Kult. “Choose simple, easy-to-digest carbohydrates like bananas, white rice or toast to provide energy without upsetting your stomach. If you’re gearing up for a longer endurance event, spend time training your gut to handle higher amounts of carbs which will help you to fuel more efficiently before and during the race. Gradually increase your intake during training runs to help your body adapt, especially if you’re prone to digestive discomfort.” Solid favourites include pots of overnight oats, peanut butter bagels and cheese on crackers.  

Try 20 minutes of functional training a week

You don’t have to spend hours in the gym on top of your weekly runs, but a spot of functional training – exercises that mirror how we move in the real world – can make a huge difference, believes Jon Booker, physical wellbeing expert at Westfield Health. “This training style focuses on movements that mimic real-life activities, improving strength, mobility and balance in ways that support everyday tasks. Unlike traditional isolated exercises, functional fitness prioritises compound movements using equipment like kettlebells, resistance bands, and body weight.” That, he says, can enhance athletic performance, improve posture and reduce injury risk. “While this will help with your running, it will also help to counteract the physical strains of work, like poor posture and stiffness.” 

Up your intake of omega-3 fatty acids to help with DOMS

Delayed onset muscle soreness (DOMS) is a positive sign that you’ve pushed yourself in your workout and that your muscles are busy repairing themselves to be stronger. But there’s nothing like not being able to walk up the stairs or sit on the loo without yelping in pain to put you off lacing up again. To combat that, it’s important to think about scheduling in proper recovery time and how you’re reducing inflammation and oxidative stress in the body. Hannah Trueman, dietetic medicine specialist and lead nutritionist recommends consuming anti-inflammatory foods like turmeric and ginger, omega-3-rich foods like oily fish twice a week, chia, flaxseeds and walnuts. 

“These foods support muscle recovery and can help reduce soreness and cramps after runs,” she explains. “Some people may benefit from additional omega-3 in the form of supplementation, eg a high-quality fish oil or algae-based omega-3 oil. Antioxidant-rich foods like berries, spinach and dark chocolate should also be incorporated into daily meals to support muscle recovery and combat oxidative stress after runs.”   

Target lower back niggles with a towel

Running doesn’t cause back pain but if you already have back niggles or your core isn’t that strong, you may start to experience a little lower back discomfort if you’re new to running, coming back from injury or upping the intensity. Michael Fatica, lead consultant osteopath and founder of the Back in Shape Programme, recommends trying a towel stretch after a run. “This supports the natural curve of the lower back and takes pressure off your discs and muscles at the same time,” he explains. He also warns that it might feel a bit uncomfortable at first but the more you do it, the more pleasant it’ll feel. Just start with 20 seconds and build up. Here’s how to do it:

1. Roll up a bath towel tightly to approximately the size of a foam roller.
2. Lie on your back with knees bent.
3. Engage your core and lift your bottom and back off the floor.
4. Place the towel in the small of your back.
5. Relax slowly onto the towel – it should support the natural arch of your back.
6. Place your hands on your tummy and relax.
7. Afterwards, engage your core and roll your body to the side to dismount. Do not lift your bottom.

Dose up on magnesium

We tend to think of magnesium as a nighttime supplement because it’s so great for anxiety and relaxation, but Daisy Connor, nutritional therapist at City Survivor, tells Strong Women that the mineral is essential for runners for a few reasons. First, it helps our muscles to relax, preventing cramps. Exercise also depletes magnesium, so supplementing can help speed up post-exercise recovery. And lastly, magnesium is great for maintaining bone health – a key concern for women. 

“In our modern lives, dietary magnesium tends to be lacking, and it’s depleted by stress, which means we need to improve intake through green leafy vegetables and whole grains,” she explains. “It’s also a good idea to take a well-absorbed supplement. Avoid magnesium oxide, which is poorly absorbed; it acts as a laxative.” 

Images: Getty