turn right, to go left
how to actually get better at running
“Insanity is doing the same thing over and over again and expecting different results.”
— Albert Einstein
Growing up, I played every sport under the sun. Athletics consumed my life. I spent every free moment outside, either practicing alone or with friends.
As I got older, I had to narrow my focus, cutting my sports down to just one (sad). Then came college where organized athletics disappeared, and before I knew it, so did a piece of me. Movement had always been my anchor, I just didn’t realize it. Without it, I started to drift.
Eventually, I asked myself: When was I happiest and healthiest? It came as no surprise that it wasn't spamming League of Legends matches 14 hours per day.
I knew I needed to move again. So what did I do?
Started a new sport.
Without even realizing it, I had chosen the one thing that connected all my favorite sports… running.
No surprise, I’m obsessed.
Running is Simple
Running is the shit. Maybe I’m in an echo chamber, or maybe my friends and family are all going through a quarter-life, mid-life, or three-quarter-life crisis (that and pickleball). But it feels like everyone is running these days.
(It would be a shame if you missed out).
On the surface, running is simple. You go outside, force yourself to move faster than normal, and boom, you’re doing it. But that’s also the catch. You can “just do it” for years and never actually get better.
Running is sneaky. It seems easy until you realize how deep it goes. It’s like chess: simple rules, endless complexity. Like an iceberg, with most of its substance hidden beneath the surface.
I’m sorry to tell you, but If you want to get better at running, going to the same run club every week and running the same distance at the same pace probably won’t do it. You need to progress.
I logged hundreds, maybe thousands of miles before it clicked. if I wanted to get better, I had to do more than just, well, run.
I promise, running is more nuanced than you’d expect.
Remember:
“Insanity is doing the same thing over and over again and expecting different results.”
— Albert Einstein
At this point, I’m pretty sure most non-runners (losers, kidding, not really) have stopped reading. So if you’re still here, thanks. I’m assuming you actually want to take your running to the next level.
Time for the sauce.
I’m not some freak of nature, but I think I’m decent. More importantly, I’ve made progress that makes me proud.
Sub-20 min 5K (6:30/mi)
Sub-45 min 10K (6:55/mi)
Sub-2:00 half marathon (7:40/mi)
Sub-4:00 marathon (9:00/mi)
Sub (A good Italian is my favorite)
How to Actually Get Better
These are the steps I followed to go from below average to where I am now:
Have a plan
Zone 2 and interval training
Avoid injury
Improve mechanics
Strength train
Proper fuel and hydration
Lose weight
Fall in love
There are a million things you could focus on, but this is what worked for me.
1) Have A Plan
“If you fail to plan, you are planning to fail.”
— Benjamin Franklin
Like anything in life, if you want to get better at running, you need a plan. If you’ve never run a 5K, you need a plan. If you want to run a marathon, you need a plan. If you want to get faster, yes, you need a plan.
Just running whenever you feel like is quite literally, the definition of movement without progress.
As a general rule, if your goal is distance (like a marathon), your peak training weeks should total 1.5–2x your race distance per week.
Training for a half marathon (13.1 miles)? Your weekly mileage should peak around 20–26 miles for a safe and smooth race.
Training for a marathon (26.2 miles)? Aim for 40–50 miles per week at your peak.
Could you raw dog a half marathon today? Probably. But it would suck, and you might get hurt.
The most important rule:
Don’t increase mileage by more than 10% per week unless you’re experienced.
If you’re running 10 miles per week, don’t jump to 15 the next. Stick to 11. This is how you progress safely.
Embrace delayed gratification. Go slow, and ramp up. You’ll be better off for it.
I ignored this rule and have been injured for six months. Learn from my mistakes.
2) Z2 and Intervals
If you want to improve your running speed, there are two essential levers to pull: slowing down and speeding up.
Lol yep, you heard me.
Most runners spend too much time in the “junk zones,” essentially a moderate effort that isn’t easy enough to build endurance or hard enough to improve speed. Instead, your training should focus on two key areas: Zone 2 (Z2) training and interval training (VO2 max work).
Think of your cardiovascular system as a pyramid. A strong runner needs both a wide base (aerobic endurance) and a high peak (speed and power). Z2 training builds the base, while interval work raises the peak.
Zone 2 Training (The Base)
Z2 training means keeping your heart rate low (at a conversational pace). This slow, steady effort strengthens your aerobic system, allowing you to run longer with less fatigue. About 80% of your training should be in this zone.
When I started, my Z2 pace was 10:00 per mile at ~150 bpm (beats per minute). After two years of consistent, intentional training, my Z2 pace improved to 8:30 per mile at the same heart rate. The takeaway? Slowing down today makes you faster in the long run.
“Turn right, to go left” Doc Hudson, Cars
Slow dow, to speed up? Yep.
Interval Training (The Peak)
Intervals are the secret weapon to speed. They push your heart rate to its upper limits, improving VO2 max (5 word masterclass: body’s ability to use oxygen).
Side bar, a high VO2 max is one of the best indicators of long-term health and fitness.
Here’s how it works:
If your current pace is 10:00 per mile for 25 minutes, you probably can’t hold an 8:00 per mile pace for that long.
But could you run 8:00 per mile for 5 minutes? Likely, yes.
So you break it up: Run 5 minutes at 8:00 per mile, rest for a couple of minutes, then repeat.
Do this five times, and suddenly, you’ve run 25 minutes at 8:00 per mile—something you couldn’t do before.
This method trains your body to become more efficient at higher speeds, making you a stronger runner at any pace.
For too long, I ignored interval training, and my progress stalled. Once I added it, my running improved dramatically.
While there are other types of workouts (like threshold runs), focusing on Z2 and intervals will move the needle for most people and keep things simple.
If you commit to both, you’ll build a bigger aerobic engine and a faster, more powerful stride. You’ll become a running machine, swear.
3) Avoid Injury
Hey.
In order to get better at running, you actually need to be able to do it.
I know, I’m a genius.
Getting hurt sucks. Nothing will kill your progress faster than being injured. Do whatever it takes to stay in the game.
I promise, it’s not worth it to push through it. If you feel pain or odd soreness, stop or scale back.
There is no reward, you are not a hero, drop your ego and live to fight another day.
Your Strava followers do not care.
Recovery isn’t optional, it’s where progress happens. Without it, your body can’t rebuild, adapt, or get stronger. Prioritize injury prevention with:
Good sleep – The best performance enhancer you’re probably neglecting.
Mobility work & stretching – Keeps your joints moving properly and prevents compensation patterns.
Ice, sauna, massage, and foam rolling – Won’t fix bad training, but they help speed up recovery.
Listening to your body – Small tweaks now prevent major breakdowns later.
The next three sections won’t prevent injury entirely, but they’ll give you a damn good chance of staying healthy and progressing long term.
4) Improve Mechanics
Better mechanics means better, safer running. I like to think of myself as an aerodynamic machine, how can I make every step more efficient?
Running with poor technique is like golfing with a bad swing. No matter how strong you are, you’ll never reach your full potential. Just like those unathletic looking golfers who bomb the ball 300 yards with perfect mechanics, efficient running form lets you go faster, longer, and with less effort.
Every stride, I ask myself:
Are my toes, ankles, knees, and hips aligned?
Am I pumping my arms efficiently?
Are my elbows tucked and upper body relaxed?
I can’t coach your form without seeing you run, but if you want a masterclass in efficiency, watch Kelvin Kiptum’s 2023 world record marathon.
My advice?
• Don’t overstride. Shorter, quicker steps are more efficient.
• Pump your arms. Your upper body should work with you, not against you.
• Kick your legs back. Drive your movement forward. Engage your core. Lean slightly forward.
• Go slow at first. Nail your form at an easy pace before trying to go fast.
Slow is smooth, and smooth is fast.
5) Strength Train
Getting stronger makes you faster.
I know I know, again, genius.
For some reason though, I never really thought about it like that. It’s been nice to have a reason to want to do legs lmao.
When I first started lifting heavy, I immediately noticed how much easier my normal running pace became. But beyond performance, strength training plays a crucial role in injury prevention.
Stronger muscles and joints absorb impact, reducing strain on ligaments and tendons, which helps prevent common injuries like shin splints and tendonitis. It also improves balance, stability, and corrects muscle imbalances, which ensures better form and reduces the risk of other overuse injuries.
Strength training improves running economy by making muscles more efficient. This means you use less energy to maintain your pace, which directly translates to better endurance and less fatigue.
According to a randomized control trial at Loughborough University, runners who added strength training to their routine saw a 2.1% improvement in running economy after 90 minutes, compared to a decline in the endurance only group. They also increased their time to exhaustion by 35% and reported lower perceived effort during runs.
I recommend strength training at least once or twice per week, focusing on heavy leg movements. A rep range of 3–8 is great for building strength and some endurance.
Key exercises include:
Deadlifts
Bulgarian Split Squats
Lunges
Back Squats
Hip Thrusts
Lift weights and your body will become more durable, powerful, and efficient, helping you run faster and longer while reducing your injury risk.
6) Proper Fuel and Hydration
Fueling and hydration are crucial, especially as your runs get longer and faster. Proper fuel not only impacts your performance but also plays a key role in preventing injuries.
Everyone’s body is different—some sweat more, some less, some sweat is salty, and some isn’t. Some prefer more fuel before or during a run, while others like less.
It’s not astrophysics… food and water are fuel. You need to give your body what it needs to perform at its best.
When I was a kid I hated eating before games… lol moron.
The whole “carb loading” thing? It’s real. You don’t need to carb load for a 2 mile run, but for longer distances, it’s important to plan accordingly. Maybe instead of an entire box of pasta, you grab a banana. Carbohydrates are essential for every run. Running is intense!
I don’t have the science of pre run fueling totally figured out yet, but during the run, I aim for 40-60 grams of carbs per hour. For shorter runs under 6 or 7 miles, I don’t typically fuel mid run. For longer runs, gels are a great option. I like Maurten and BPN, but GU is also popular.
For a half marathon, a strategy could be taking gels at miles 4, 7, and 10 (which typically contain 24-40 grams of carbs per gel). That would give you around 75 grams of carbs for a 2-hour run. You need to experiment to find what works for you, but the key takeaway is to fuel properly, especially if you’re running for longer than an hour.
Hydration is just as important as fueling. The longer the workout, the more hydration you need. You’re not just losing water when you sweat, you’re also losing salt. Electrolytes are essential. I recommend aiming for about 500 mg of sodium per hour, depending on the heat. Salt helps your body retain the fluid you consume. I like LMNT and Cadence for electrolytes.
Before I run, I typically have a banana or some sourdough, drink water, and take electrolytes. During the run, I rely on gels and more electrolytes.
For the record, I never cramp and that’s because I take fueling and hydration seriously. When you’re properly hydrated and fueled, you maintain energy levels, prevent dehydration, and delay fatigue. Without these, performance drops, muscles cramp, and recovery takes longer.
7) Lose Weight
These are the kind of tips you follow me for, I know it.
Imagine someone told you to wear a 10 pound vest and run a couple of miles with it. You’d be cooked!
Now, think of the inverse…
I decided to test this myself. I’m typically around 150 pounds, and when I lost 5-7 pounds (about 4%), I noticed a difference in my running pace. I went from running in the high 7’s per mile to comfortably hitting the mid 7’s. That’s a 25-second improvement per mile!
I dropped 6 pounds.
My pace improved by 25 seconds per mile, which means roughly 4.17 seconds faster per pound lost.
2+2=4-1=3 quick mafs.
Could it really be that simple? 1% faster per pound lost? Maybe lol.
It was an interesting experiment, but it definitely showed me that even small changes in weight can have a noticeable impact on running performance.
In addition to the speed benefit, shedding a few pounds also reduces the stress on your joints, which can lower your risk of injury over time.
Less weight to carry means less strain on your knees, hips, and ankles, helping you stay injury-free during runs.
Lose a couple pounds. It’s probably good for you anyway.
8) Fall In Love
Running is one of those sports where you’ll struggle for a long time, but if you keep at it, one day you won’t struggle anymore. And if you keep pushing, one day you might even be good.
When you get good, it feels incredible and you’ll never want to stop. This is true for anything in life. Once you fall in love with something, once you truly want to be good, you unlock powers inside you that you didn’t even know you had.
Okay now I’m going to try and convince you.
Here’s why running is awesome:
Simplicity: Pair of shoes & open road.
Physical Health: Strong & aesthetic body.
Growth: Mental toughness & goal setting.
Mental Health: Mood boost & stress relief.
Community: Run clubs & social milestones.
Style Expression: Showcase your personality.
Here's how running changed my life:
Running taught me that I can do hard things with effort.
Running taught me how to set goals when I had none.
Running taught me that I can achieve those goals.
Running taught me that I can endure challenge.
Running taught me that I am not a loser.
Also, I just want to say, that running 2 miles with your headphones screaming at you isn't what I'm talking about. I hate that shit too. I hate running the 5k. It is so fucking hard it makes my head want to explode.
I didn't really fall in love with running until I started running closer to 6 miles consistently, without headphones. It becomes rhythmic, therapeutic, just you, the breath, the patter of your feet. Try it.
Couldn’t resist.
Bonus Tips to Enjoy Running More:
Run alone – It quiets the mind.
Slow down – Make it relaxing. Enjoy nature.
Take out the AirPods – This is where you go to battle demons.
Buy new gear – Nothing like spending your feelings away.
Enjoy the journey and destination – Celebrate milestones, but enjoy the process. The goalpost will always move.
If you couldn’t tell based on the length of this one, running is pretty much my favorite activity. I’m still pretty buttcheeks, but I have a blast doing it. Hopefully, you can take something from this to apply to your own training. These tips won’t get you results overnight, but stay consistent, and you’ll improve too.
If I were a rookie, here’s what I’d focus on:
Strength train – Get faster and more resilient.
Increase weekly volume – Gradually, by no more than 10% each week.
Run slower – It helps you get faster.
Don’t ignore pain – Rest if needed.
Marathon season is almost here! I hope to see lots of awesome marathon photos and times, and maybe one of my tips will help.
I’m working on a marathon/half marathon guide… if you need help with planning or training, feel free to reply to this email!
If you ever lack motivation to train, try thinking of someone you know isn’t skipping the workout. I think of my brother and dad. No matter what, even when shit hits the fan, I know they’re getting after it.
If you need motivation, just know that I'm doing it.
Slay the dragon.
Thanks for reading.
— Dante