Running Tips For Efficiency
What you can do to be a bit more efficient with training and racing
We’re doing all of this running with the goal of being as fast as we can, given the circumstances life has given us. I think, in order to do this, being efficient is the name of the game.
An efficient runner is a runner who doesn’t waste energy doing things that don’t help them run fast.
An efficient runner focusing on what they can control and maximizes those efforts.
No one wants to be, metaphorically speaking, a car with a leaky gas tank. That would be a considerable waste of energy.
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So what can you do to be more efficient as a runner?
I’m going to break down some strategies that you’ll be able to follow to improve how efficient you are - whether you are out on a training run or lacing up to race.
Running Form Drills
Honestly, running drills has made a world of difference for me with my running, and I know they can for you, too. 10 minutes. That’s all it takes. Do drills before a run, a workout, or a race, and you’re going to see improvements to your running.
Since I was lucky enough to have one of the best HS coaches in NJ as my coach, drills were a staple before every run I did for the first 3.5 years of my running career.
That kind of motor pattern doesn’t just evaporate overnight. I can do these drills in my sleep.
If I were to only suggest a few drills for you to do, it would be these
Practice a forward lean
Pull heels to your butt (butt kicks and with a lean)
high knees and A-skip
Mental Prep
Not sweating the small things leaves mental space for the things that matter. If you struggle with psyching yourself out before a race, you definitely should consider seeing a sports psychologist, as they can help untangle your thoughts.
Lifestyle
We can improve our running efficiency by how we treat our bodies when we aren’t running
Drinking alcohol more than occasionally is a killer of how we recover at night.
Not getting quality sleep (TV, sports, life, whatever) all prevents us from fully recovering.
Skipping/not prioritizing recovery. Simply forgoing appropriate recovery in between sessions because we’re always on the go.
Training Days
I love this one to help maximize a day off. Run in the morning on day 1, take day 2 off, then do a night run on day 3. It’s like having 50+ hours between workouts.
You can also maximize your potential by taking your easy days easy (doesn’t mean they can’t be long, especially for those who run a lot of miles), so you can run your harder days harder.
There you have it. We’re all trying to get all we can out of running, so mastering this list will help you save time, energy, and a few places!
Leave a comment and tell me what tip you’ve found has helped your running the most.
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