How to Beat Your Personal Best As a Runner

So, you want to know how to beat your personal best as a runner.

Whether you’ve just caught the running bug or you’re an experienced runner, learning how to be a better runner is a process that never ends.

It might seem like an impossible journey, but in reality, you can smash your goal after making a few simple lifestyle changes. You’ll be showing off on Strava in no time. We promise. 

Keep reading to discover how to get better at running via nine simple steps.

1. Make a Training Plan

First on the list is making a training plan. 

But we’re not talking about a one-size-fits-all running plan. It’s all about curating a plan that suits your goals and lifestyle needs. There’s no point getting up at 5 am to run if you’re a night owl. 

You want a realistic plan that helps you stay consistent. Consider these points:

• Begin at a level that aligns with your current fitness.
• Include recovery in the plan.
• Be realistic about how much time you can run.
• Mix up your training to keep it interesting.
• Don’t push yourself to progress too quickly.

Running helps you improve your resting heart rate and body fat and can lower cholesterol. The first step to these benefits is implementing a plan.

2. Interval Training

Interval training (tempo or fartlek training) can help you make quick gains.

If you’re Googling “How can I beat my personal best run?” you’ve likely already come across this tip, but it’s worth trying.

Interval training is a type of speedwork where you practice sprinting for short periods. This improves your speed, helping you beat your personal best times.

Alongside better times, interval training also helps you boost your heart health and burn more calories. 

3. Prioritize Recovery

If you're eager to keep going, taking a break to focus on recovery might not be what you want to hear. However, allowing your body to rest is vital to improving your running performance. 

Rest days help prevent injury by allowing your body to recover. Without them, you'll likely experience decreased performance, fatigue, and even lower immune function. 

Typically, runners should take at least one to two rest days per week for adequate recovery between sessions. 

You should prioritize low-impact exercise these days—for example, short walks or yoga. 

You may even want to boost your health through other wellness techniques, such as meditation, strength training, or planning your supplements for running. Studies have shown that sauna, massage, and naps can also be beneficial for runners.

Put your feet up! 

4. Supplements for running 

Beating your personal best requires a few key changes, and one of them is adding running supplements to your diet.

These supplements help you keep your nutrition on track, build muscle, and have enough energy to run frequently. They should be paired with good nutrition (more on that below!) but can be very helpful if you struggle to meet your goals through diet alone.

Here are some of the best supplements for runners: 

• Multivitamins — Multivitamins help to fill nutrient gaps and are good if you struggle to maintain a balanced diet due to a busy schedule. 
• Protein powder — Studies have shown that persistent protein intake helps optimize physical performance and positively influences recovery.
• Iron — Iron deficiency has been found to be a problem among distance runners. While you can get iron from lean red meat, leafy greens, legumes, and other foods, a supplement can guarantee you have balanced levels.
• Omega 3s — Omega-3s have plenty of benefits, and studies show that they can improve endurance and reduce muscle soreness when taken at 1.5 to 2g per day.
• Magnesium — Magnesium is a mineral that’s needed for energy, muscle recovery, and bone development. If you’re pushing yourself through interval training, add this to your list.

Consult your doctor before adding new supplements to your running routine, especially if you have health conditions. They can help you identify safe and appropriate options.

5. Eat Well 

Supplements are helpful, but don’t neglect running nutrition!

According to Johns Hopkins Medicine, regular runners should aim to get 60 to 70% of their calories from carbohydrates. The remaining percentage should be made up of lean protein and healthy fats. 

The experts also make sure your meals are made from four critical elements:

• Fruit and vegetables for vitamins, minerals and antioxidants
• Healthy fats
• Lean protein (animal or plant-based)
• Healthy carbohydrates (such as whole grains and rice)

If you follow these four guidelines, you’ll be eating for success.

6. Work On Running Action

Running action refers to your form — how your arms and legs move while you run.

Tweaking your form can help you improve your time. Studies have shown that runners and coaches who focus on form ultimately enhance their running performance.

You don’t have to work with a coach to perfect your technique. There are plenty of YouTube videos on this topic to help you improve at home.

7. Build Your Core Strength

Running isn’t a legs-only sport! 

Working on your core strength will help you be a better runner. 

Many runners combine running training with core strength exercises. However, you can also indulge in these on your off days. 

Studies have shown that even eight weeks of core training can improve running performance and static balance. 30-second planks are a great place to start, as they build your abominable back muscles, propelling you to faster race times.

8. Sleep Well

Sleep deprivation affects running endurance, leading to poorer times and exhaustion after the workout. Like rest days, getting enough sleep is critical to improving your time.

If you’re finding it hard to sleep at night, you should address your sleep hygiene. This includes going to bed at the same time, keeping your bedroom cool and dark, and reducing screen time before bed.

Sleep supplements for runners can help you fall asleep faster and get higher-quality rest. Melatonin, magnesium, valerian root, and glycine are scientifically proven to help when taken correctly. 

Always talk to a healthcare professional before adding new supplements to your diet.

9. Be Consistent 

Consistency is key in almost every area of life, and running is no exception.

Whether you adopt one tip or all the strategies in this blog, stay consistent. Results won’t appear in just a few days or even a week, but with patience, you’ll see your personal best improve over the months.

Stay committed and be patient—it will pay off!

The Bottom Line

Knowing how to be a better runner is all about making healthy changes. With patience and consistency, the strategies above will elevate your performance over time. Stick with it and watch your progress unfold! 

Remember to consult a healthcare professional before trying new supplements or if you face any injuries while training.

Get ahead of the competition now. Discover the best running supplements from Hewyn here.

References

• Bezuglov, E., Lazarev, A., Khaitin, V., Chegin, S., Tikhonova, A., Talibov, O., Gerasimuk, D. and Waśkiewicz, Z. (2021). The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes. International Journal of Environmental Research and Public Health, 18(21), p.11698. doi:https://doi.org/10.3390/ijerph182111698.
• Cintineo, H.P., Arent, M.A., Antonio, J. and Arent, S.M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, [online] 5(83). doi:https://doi.org/10.3389/fnut.2018.00083.
• ‌Eidel, S. (2022). Runner’s Diet. [online] www.hopkinsmedicine.org. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet.
• FOLLAND, J.P., ALLEN, S.J., BLACK, M.I., HANDSAKER, J.C. and FORRESTER, S.E. (2017). Running Technique is an Important Component of Running Economy and Performance. Medicine & Science in Sports & Exercise, [online] 49(7), pp.1412–1423. doi:https://doi.org/10.1249/mss.0000000000001245.
• Hespanhol Junior, L.C., Pillay, J.D., van Mechelen, W. and Verhagen, E. (2015). Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports Medicine, 45(10), pp.1455–1468. doi:https://doi.org/10.1007/s40279-015-0359-y.
• Hung, K.-C., Chung, H.-W., Yu, C.C.-W., Lai, H.-C. and Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. PLOS ONE, 14(3), p.e0213158. doi:https://doi.org/10.1371/journal.pone.0213158.
• Lopes, T.R., Pereira, H.M., Bittencourt, L.R.A. and Silva, B.M. (2022). How Much Does Sleep Deprivation Impair Endurance Performance? A Systematic Review and Meta-analysis. European Journal of Sport Science, pp.1–46. doi:https://doi.org/10.1080/17461391.2022.2155583.
• PARKS, R.B., HETZEL, S.J. and BROOKS, M.A. (2017). Iron Deficiency and Anemia among Collegiate Athletes. Medicine & Science in Sports & Exercise, 49(8), pp.1711–1715. doi:https://doi.org/10.1249/mss.0000000000001259.
• Thielecke, F. and Blannin, A. (2020). Omega-3 Fatty Acids for Sport Performance—Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients, 12(12), p.3712. doi:https://doi.org/10.3390/nu12123712.
• ‌Williams, I. (2015). What is interval training and why should I do it? [online] Runner’s World. Available at: https://www.runnersworld.com/uk/training/a773582/interval-training-how-it-works/.