6 Expert Tips To Up Your Running Game

James opts for a “banana and a handful of nuts for a fair amount of fat, protein, and carbs for the run ahead”. If you’ve got time on your side, combine the ingredients into a smoothie with nut butter, frozen banana, and your choice of liquid. 

Setting a goal, if you haven’t already, is key to maintaining commitment. But what’s best, distance, time trial, or interval intensity? “It depends on your end game,” says James. Either way, track everything so you’re spurred on by your day-to-day or week-to-week progress and mix it up after you’ve achieved your initial goal. If he takes just one thing on his city runs (changes in gradient and surroundings mean it’s more enjoyable than beach or treadmill sprints), it’s his activity-tracking watch to do just that.

For this expert trainer, lacing up in Asics is a no-brainer. However, getting to know your running technique and where you put pressure on your feet (toes, heels, outer edges) is a good idea, he offers. Your form plus the length and terrain of your running circuits are used to define the amount of cushioning you’ll need. Discover our running edit, including athlete-approved brands – Asics, adidas Performance, Mizuno & Brooks – for a fit that’s right for you.  

Another 5kms? EASY. According to James, the best way to hit it is to get social. Grab a mate and a) keep each other accountable and literally on track b) indulge in your personal pep talker c) semi-forget you’re pushing yourself because they’re fun to be around. Reward yourselves by stopping for a pressed juice or protein shake and have a proper chat without being breathless. Alternatively, sign up to your local run club for similarly motivating group energy. Who says you can’t workout and socialise at the same time?

It’s possible to make your run even more efficient, even when you’re not actually running. Slot in strength training in your off-days to increase strength & muscular endurance, advises James. Pro tip: we love the strength express classes over lunch at Paramount Rec Club. Getting acquainted with a foam roller is also ideal for increasing your flexibility and reducing recovery time, from both your strength sessions and pavement-pounding. 

Post run, James’s go-to cooldown sequence is a 100m slow walk followed by lower body stretches and of course, plenty of essential h20. If you take one thing away, don’t skip your cool down. You’re more likely to happily gear up for your next run if you’re not sore. Treat your body right to reap the rewards.