Whether you’re racing Marathon Beneva de Montreal this weekend or gearing up for any of Canada’s great fall races—or Chicago, TCS New York City Marathon or what have you—odds are you’re deep in your running. But things can always be fine-tuned, and that doesn’t just go for us amateurs. Yesterday Mohammed Ahmed told us that being humble was his secret weapon. “I’m always looking for ways to improve,” said Canada’s most successful all-time distance runner, a three-time Olympian. Here’s eleven things you can do today to improve your running tomorrow.
11. Cut out booze.
It’s contentious, but it works. Leaving behind liquor will not only improve sleep and diet, but increase focus and limit distractions. You don’t have to do this forever. However, when you want to zero in on your race goal, it’s helpful to put down the beer and wine. (Like all of these tips, the same lessons don’t hold true for everyone. But if it’s helpful for 93% of runners, it passes the sniff test with us).
10. Increase your cadence.
This has been perhaps my best tool during this training cycle. When I get tired, I focus on running quicker revolutions and it brings me back on solid ground. A good cadence is something like 180 steps-per-minute and I was recently surprised to find I’m closer to 140. Doesn’t really matter, except that time in the air slows me down and increasing cadence has helped increase my endurance. When I get tired, I take more steps and it’s been a gift. Something to consider on your next long run.
9. Get supershoes.
In 2024, do we even still need to say that? If you have a race coming up, commit to the super shoes. The carbon plates not only produce faster rides, they also speed up post-workout recovery. Besides, if you quit booze, the money you save can be reinvested in footwear.
8. It’s monthly, not weekly, volume.
Too often runners become obsessed with how many kilometres they run per week. But that metric’s less important than what you’re running per month. A big week that wipes out the week following is actually counterproductive, especially if you’re not following a program with regards to your age. We’re shooting for long-term consistency in our training. And to achieve that, it’s about month to month, not week to week. Think about building a city, not a condo.
7. Change your music/change your route.
Gotta keep it interesting. The last thing we want is mid-training cycle fatigue, which is practically inevitable. A great trick I did during my cycle was, during 5-minute speed work rotations, instead of being glued to my watch, I made my pace quicken the length of a song on my playlist. This was challenging and fun—exactly what we want our workouts to be.
6. Fun is the desired emotion.
Mohammed Ahmed, a future iRun cover and about as thoughtful a runner as they come, kept stressing to us that running is hard. It’s almost a misnomer to think it’s easy, but people mistakenly do. Nothing easy about it. But that doesn’t mean you can’t enjoy the process. Reward yourself (without booze) after a tough workout. Buy a pink shirt. Run topless (I do this to my running partner’s consternation, but I just feel like it adds to my level of effort). Don’t be afraid to switch things up. Engage with the process. Enjoy it, as much as you can.
5. Add weights.
Sucks, but Malindi Elmore, in preparing for Paris, added weights and got stronger. I just signed a new contract at my gym, and it’s hot and smelly and indoors, where I don’t like to be on the summer’s last days. However, runners need to do more than run and core strength will not only make you faster, but cut down on injuries. You can strengthen your chain. Maybe try classes or get a trainer, anything to spice workouts up. We like to run, not weight lift, hence we’re runners. But this is an important step.
4. Stretching before and after workouts also is key.
Another thing runners hate to do: stretch. Whether it’s pilates, yoga or even just some quick As and Bs before speed work, it’s important to activate your muscles before strenuously engaging them. Not all of us are spring chickens. The older you are, the more you need to do to stay limber. Ten minutes before and after each workout of stretching will help keep injuries at bay, and prolong your running career.
3. Land softly.
When exhaustion sets in, the footfalls begin sounding like earthquakes. Engage with your form. I’ve started doing long runs alone without music, like a real athlete, and this helps me concentrate on my form. Pay attention to how you’re running. Land softly, and carry a large goal.
2. Control your arms.
Immediately when you see another runner flailing their arms, you can tell their form is off. Badly. Keep your arms close to your body and pump. Don’t flail from side to side. I know elite racers who prance and you can see it from a mile away. Like your footfalls, engage your arms—and all of these things come from core strength. You’ll enjoy your running more if you pay attention to the details. You don’t have to obsess. However, if you’re wearing $250 shoes and racing Quebec City, get the little things right.
1. Visualize the finish line.
Mohammed Ahmed is training for the 2025 World Athletics Championship in Tokyo, next September. His race is one year away. But knowing where he’s going keeps him engaged in his workouts today. You have to have a race goal, and see it in your mind. What will it feel like crossing the finish line? Can you see yourself with 200 metres to go? By holding that vision closely today through your workouts, you’ll be less inclined to get the large popcorn at Beetlejuice Beetlejuice.
Know where you’re going and remember it: that’s the best way to cross the finish line, having won.
It m a 64 year old experienced female runner. I thought your article was good unlike a lot of stuff I have read which never says anything new. I can take something from this article. Thanks