Running is one of the most effective ways to boost cardiovascular health, build endurance, and support mental wellbeing. Whether you’re a beginner or a seasoned runner, there’s always room to improve your running technique, performance, and recovery. At PROHEALTH PHYSIO & FITNESS (EP), we’re here to help you run smarter, safer, and stronger
Why Improving Your Running Matters
Improving your running form and routine can:
- Reduce your risk of injury
- Increase efficiency and speed
- Enhance endurance and stamina
- Make running more enjoyable and sustainable
Focus on Form
Proper running form is key to performance and injury prevention. Here’s what to watch for:
- Posture: Keep your head up, shoulders relaxed, and back straight.
- Footstrike: Aim for a midfoot strike to reduce joint stress.
- Arm swing: Keep elbows at 90 degrees and swing arms forward and back—not across your body.
Build Endurance Gradually
Avoid doing too much too soon. Follow the 10% rule: increase your weekly mileage by no more than 10% to allow your body to adapt. Incorporate long runs, tempo runs, and interval training to build stamina over time.
Prioritise Recovery
Recovery is just as important as training. To improve your running:
- Get 7–9 hours of sleep per night
- Include rest days in your weekly schedule
- Use foam rolling and stretching to reduce muscle tightness
- Stay hydrated and fuel your body with balanced nutrition
Strengthen Supporting Muscles
A strong body supports better running. Focus on:
- Core exercises for stability
- Glute and hip strengthening to improve stride and reduce injury
- Calf and hamstring work to support propulsion and balance
Consult an Exercise Physiologist
At PROHEALTH PHYSIO & FITNESS (EP), our Accredited Exercise Physiologists (AEPs) specialize in helping runners of all levels:
- Assess and correct running technique
- Design personalised training plans
- Manage injuries and prevent setbacks
- Improve performance through evidence-based strategies
How Much Should You Run?
According to the Australian Physical Activity Guidelines, adults aged 18–64 should aim for:
- 150–300 minutes of moderate or
- 75–150 minutes of vigorous physical activity weekly
Running qualifies as vigorous if your heart rate exceeds 70% of your max. A good indicator? You’re breathing hard and talking becomes difficult.
Ready to Improve Your Running?
Whether you’re training for your first 5K or aiming for a personal best, PROHEALTH PHYSIO & FITNESS (EP) is here to support your journey. Book a session with our team today and take the next step toward better running.