How to get better at running

If you're just starting, use a more forgiving roller. Foam rolling is a self-myofascial release technique that helps with flexibility, muscle recovery, and pain reduction.

Save your most motivating music for when you really need it, like a long hill or hard interval. You can even search Spotify for music that has a bpm rate (beats per minute) that matches your cadence (steps per minute).

Don’t let a light rain stop you from hitting the pavement. Water-repelling jackets are great, but the real trick to running in the rain is wearing a hat—it keeps those water droplets from hitting your eyes.

It’s a funny term—Swedish for “speed play.” Fartleks are simply periods of faster running with easier paced running. A good place to start is 10 reps of 1 minute hard and 1 minute easy. This type of speedwork can help you build endurance.

Try rotating among 2-3 shoes during the week. This can help mitigate strain from the repetitive nature of running. Try lightweight, minimal shoes for faster runs and more supportive shoes for recovery or long runs.