The list: Small and simple ways to be a better runner

Become a better runner with almost no effort. These are tiny changes you can make that will improve performance.

Running is said to be simple but it often feels anything but.

Finding the time and energy to commit to becoming a better runner, whether that means running more, running farther and faster, staying injury-free, or being consistent with long runs, requires constant and daily dedication.

And like many things in life, it’s the little things that can make a big difference.

Here are seemingly simple and small ways to help improve and enjoy your training. Choose a few and try to incorporate them into your daily, weekly or long-term running routine:

• Complete one extra run per week
• Run one extra kilometre per day
• Take 15 minutes to do a basic core routine on a non-running day
• Add an additional 10 minutes to your longest run of the week
• Add an extra 5-10K to your weekly mileage
• Take a rest/recovery day after a harder run or workout
• Commit to eating a variety of fruits and vegetables every day
• Drink more water
• Change your regular running route to one that includes a few rolling hills
• Find a local running group or club and join them for a run
• Try eating entirely meat free one day of the week
• Commit to keeping a training log, either written or online
• Commit one run each week for speedwork
• Take five minutes before and after your run to do a few dynamic stretches
• Ice, massage and/or foam roll any sore, tender or problematic body parts before and after a run
• Read a running book to help feel inspired and motivated
• Sign up for a race
• Rate and review a past race to share your experience with others
• Take a mini-break from running after the completion of an important race or goal
• Run your own time-trial
• Try a runner-inspired recipe
• Do some strides
• Ensure you’re properly fueled for your run…
• …or try a depletion run on an easy day
• Run longer than you ever have before
• Double up and run twice in one day
• Set some S-M-A-R-T goals
• Update your iPod and run to the music
• Or run sans accessories to relax and leave your worries behind
• Recruit a friend, family member or colleague to try running with you
• Go shopping for some new running gear
• Leave the watch/GPS at home and run entirely by feel
• Plan a run-cation or commit to a destination race
• Read a local running magazine
• Reflect on how far you’ve come since you started
• Map out a new route then go run it
• Get some extra sleep
• Run a bit more for four consecutive weeks to set a new monthly mileage PB
• Sign up to run a race distance you’ve never done before
• Get off the roads and hit the trails
• Share you passion: Post and tweet on social media
• Test a new gel, bar or chew on your long run
• Schedule a massage to appease those aching muscles
• Commit to following a training plan
• Cross-train with walking, cycling or swimming
• Add another pair of shoes to the rotation
• Consult with a coach
• Know the difference between aches and injury
• Watch a running-related film or movie
• Start a running streak…
• But be sure to take a day off when you’re feeling run-down, injured or excessively tired
• Strength train at least once a week
• See a specialist
• Be proud of your accomplishments and grateful for the ability to run
• And always remember that running is supposed to be fun!