If you are no longer a running beginner, and you are looking for improving your results, endurance, or you want to train for a competition, we have some tips for you that will boost your performance.
1⃣ ACCELERATE AND DECELERATE
To make your workouts more dynamic and improve performance, resistance sprints are a great option. Running at a constant pace doesn’t bring significant changes in performance, and progress becomes harder to see.
How to accelerate?
Increase your speed gradually over a distance of 80–100 meters. When decelerating, slow down progressively until you reach a walking pace.
2⃣ UPHILL SPRINTS
Improving performance isn’t just about endurance—strength also plays a key role.
Finish your cardio session with uphill sprints to strengthen your legs and get a more complete workout. This will help make your strides more powerful and activate your core. Plus, it improves your running speed and responsiveness to pace changes.
How to do uphill sprints?
Run up a slope of about 150 meters at 90–95% effort. Do 6 to 10 repetitions depending on how you feel.
3⃣ INTERVAL TRAINING (PACE CHANGES)
This is undoubtedly one of the best ways to boost performance. Varying your pace during workouts trains your body to adapt to different surfaces and conditions. Long-distance races are a great opportunity to implement pace changes.
Do them whenever you like, as often and intensely as your body allows—just don’t stop. For example, run two minutes at your max pace, then five minutes at a slower pace.
4⃣ TRAIL RUNNING WORKOUTS
Training on different surfaces—like forests, fields, or trails—will make your body more resilient when you return to pavement.
Trail running introduces new challenges since your body must adapt to varied stride patterns. It’s an excellent way to significantly improve performance.
5⃣ PROGRESSIVE RUNNING
Instead of intervals, you can improve endurance by gradually increasing your pace. Start at a comfortable rhythm and steadily build intensity.
You can do this on a 1–2 km loop, increasing speed with each lap. For example:
- 1st lap at 70% heart rate
- 2nd at 80%
- 3rd at 85% … and so on, reaching your max on the final lap.
6⃣ RECOVERY MATTERS — A LOT
Lack of rest and sleep reduces focus and increases perceived fatigue. It’s hard to improve your running performance if your body doesn’t get the rest it needs to recharge energy and run faster.
How to recover properly?
- Sleep 7–8 hours per night.
- On recovery days, lower your training volume or slow your pace.
- Alternatively, split your session into two shorter workouts.
Any of these options—running fewer kilometers, slowing your pace, or breaking up the workout—will support better recovery and performance.
7⃣ MUSCLE HYDRATION
Like rest, deep muscle hydration is essential.
You can use hypotonic drinks like Recuperat-ion Hydrasport, which helps you stay properly hydrated by replenishing the electrolytes lost through sweat.
It’s exactly what you need during training to stay energized and keep your muscles hydrated.
COMPLEMENTARY WORKOUTS FOR RUNNERS
Improving your training results or preparing for a race isn’t just about running.
Runners should combine their running with other types of exercise.
✅ CORE TRAINING FOR RUNNERS
A strong core helps you run with better posture. This leads to better oxygen intake—since upright posture improves breathing—and helps prevent common lower back pain and injuries.
Core workouts can include:
- Planks
- Knee-to-elbow planks
- Mountain climbers
- Dead bugs
- Pallof press with resistance bands (easy to do at home)
A fitball is also a great tool for core exercises, as its instability requires more abdominal engagement.
RECOMMENDED CORE TRAINING FREQUENCY
Add a core workout once a week alongside your running. That’s enough to strengthen your lower back.
Each core exercise should last around 7–8 seconds.
Start with basic movements and gradually add difficulty using weights, dumbbells, kettlebells, or resistance bands.
Core training is key to running better—it enhances your stability and abdominal strength.
✅ STRENGTH TRAINING FOR RUNNERS
Cardio and strength are equally important in any running plan.
To increase mileage and improve times, include strength training 1–2 times per week.
Running combined with strength workouts is the best way to maximize your potential and hit your goals.
✅ COMBINED STRENGTH AND ENDURANCE WORKOUTS
You can finish a 30-minute run with strength exercises. No equipment is necessary—your body weight is enough.
Do 2 to 4 sets of exercises like:
- Squats
- Push-ups
- Pull-ups
- Russian twists
- Forward lunges
Rest 30 seconds between sets.
✅ BODYWEIGHT WORKOUTS FOR RUNNERS
You can dedicate an entire training day to strength and do bodyweight circuits.
Perform 3–4 sets of 6 exercises using just your body weight. Use stairs, benches, or walls to vary your movements and keep it interesting.
To improve performance, use rest periods to fit in short running sessions.
✅ CROSS-TRAINING FOR RUNNERS
You might know this as cross-training. The goal is to improve performance and cardiorespiratory capacity.
As with core training, doing cross-training just once a week is enough to complement your running.
Cross-training is beneficial for all runners—from beginners to professionals—and especially for those recovering from or prone to injuries.
WHAT ARE THE BENEFITS OF CROSS-TRAINING?
✔ INJURY PREVENTION
Machines like the elliptical can help strengthen your ankles, knees, and back—preparing your body for the impact of running.
✔ PERFORMANCE IMPROVEMENT
Runners can get faster by combining their training with other sports. This increases strength, power, and endurance.
✔ ACTIVE RECOVERY SUPPORT
As mentioned earlier, recovery is essential to improve performance. Some runners prefer active recovery instead of complete rest.
This means replacing rest days with cross-training sessions.
RECOMMENDED CROSS-TRAINING ACTIVITIES
You can add these to your weekly running routine:
- Cycling
- Swimming
- Elliptical and gym machines
- Cross-country skiing
Cross-training is highly recommended for trail runners and mountain runners.comendable para corredores de montaña, o como hemos comentado anteriormente, trail runners.
BASIC GUIDELINES TO BOOST RUNNING PERFORMANCE
To round out your training or increase your performance, keep these key tips in mind:
Stay well hydrated. Recuperat-ion’s hypotonic drink is ideal for quick energy and deep muscle hydration—perfect for intense or long workouts and races.
Vary your pace, terrain, and altitude during your runs.
Add complementary training: core, strength, and cross-training.
Prioritize sleep and recovery to restore energy.
We hope these tips help you boost your performance and achieve your personal goals as an athlete! 💪🏽🏃♀️🏃♂️
