{"id":622731,"date":"2026-09-12T19:46:12","date_gmt":"2026-09-12T19:46:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/622731\/"},"modified":"2026-09-12T19:46:12","modified_gmt":"2026-09-12T19:46:12","slug":"top-coach-reveals-how-to-get-better-at-running-without-running","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/622731\/","title":{"rendered":"Top coach reveals how to get better at running without running"},"content":{"rendered":"

It\u2019s a familiar story: you want to get better at running<\/a> so you start hitting a couple of hell-for-leather 5ks<\/a> each week. But a few months in, your body feels beaten up<\/a> and the time you\u2019re running starts to plateau.<\/p>\n

The primary fix is introducing a varied training<\/a> week containing different types of runs<\/a> to develop specific speed-boosting traits. But there are also ways you can improve your running ability without adding any extra running into your week, according to top endurance coach<\/a> and Adidas<\/a> ambassador Chris Hinshaw<\/a>. <\/p>\n

He describes these techniques as \u201ccheat codes\u201d of sorts \u2013 ways to better understand your body<\/a>, get more out of it and improve your running capacity<\/a> without racking up mile after mile. <\/p>\n

Here are the three ways guaranteed to skyrocket your aerobic fitness<\/a>, running ability and performance. <\/p>\n

Mix modalities to reduce stress on the body <\/p>\n

\u201cThe first thing someone needs to do [to get better at running] is develop their capacity,\u201d Hinshaw explains. <\/p>\n

\u201cThe risk is, if someone jumps straight into running regularly having not spent that much time on their feet before, they\u2019re going to get hurt. So we devise ways \u2013 cheat codes, essentially \u2013 to build capacity in other movements that mimic the movement of running.\u201d<\/p>\n

Using an exercise bike is his go-to example. While running puts a significant amount of load through your lower body bones and joints, cycling can have you breathing hard \u201cwithout creating the same structural damage\u201d. However, it is more nuanced than simply saddling up and starting to pedal. <\/p>\n

\u201cWhen you run, you\u2019re probably taking somewhere around 170 steps per minute,\u201d says Hinshaw. Most fitness<\/a> trackers will provide this information. Alternatively, you can run at your steady pace for 20 seconds, count the steps you take, then multiply this by three to get a good ballpark figure. <\/p>\n

\u201cIf I put you on a bike, and we want the cadence to be identical to your running, 170 steps per minute is the equivalent of 85 revolutions per minute,\u201d he adds. <\/p>\n

Hinshaw recommends following a 30-minute cycle at this cadence with a 15-minute run at a sustainable pace \u2013 one at which you could comfortably hold a conversation. <\/p>\n

\u201cNow you\u2019ve had 45 minutes of time under tension, cardiorespiratory adaptation and muscular stamina development, all while saving the knees, hips and ankles from too much joint stress\u201d says Hinshaw. You have also had the chance to practice the skill of running and acclimatise your body to this higher impact activity. <\/p>\n

Read more: How to start strength training and see results at any age, according to a top muscle growth expert<\/a><\/p>\n

\"WalkingWalking with a weighted rucksack, or rucking, raises the heart rate more than a standard stroll, leading to greater fitness adaptations (The Independent\/Harry Bullmore)<\/p>\n

Keep on rucking <\/p>\n

Another way you can achieve this is through rucking<\/a> \u2013 walking while carrying a weighted backpack. <\/p>\n

The more weight you are moving, the harder your heart and lungs work to transport the nutrients needed to fuel your efforts. This is why rucking raises your heart rate<\/a> more than a standard walk. <\/p>\n

\u201cI want you to carry roughly 10 per cent of your body weight, then we\u2019re going to manipulate your cadence to deliver fitness benefits,\u201d says Hinshaw. <\/p>\n

\u201cWhen you\u2019re walking briskly, with intention, a normal cadence is about 115 to 125 steps per minute. If you carry a load at this higher pace, it\u2019s going to put your heart rate in zone two, creating all the same respiratory adaptations as running, but through walking.\u201d <\/p>\n

The \u201cbeautiful\u201d bonus benefit of this is it also creates structural adaptations, strengthening your bones, ligaments and tendons, adds Hinshaw. <\/p>\n

Once again, he says, an effective protocol for those looking to shave down their 5k time would be to ruck for 30 minutes then finish with a 15-minute run. <\/p>\n

\u201cYour brain and your body are going to feel like they\u2019ve just been for a 45-minute run, when in actual fact it was only 15 minutes,\u201d says Hinshaw. \u201cYou are building capacity through these cheat codes, without having to do hours of running each week.\u201d<\/p>\n

Read more: Rucking is the fitness trend that\u2019s here to stay \u2013 here\u2019s why you should try it<\/a><\/p>\n

\"SwitchingSwitching out running for a lower impact aerobic activity like using an exercise bike can be a way to improve your fitness without putting as much stress on the body as you would while running (Getty\/iStock)<\/p>\n

Focus on your breath \u2013 it can tell you when you\u2019re in trouble<\/p>\n

People tend to

The enjoyable exercise better than walking for lifelong fitness<\/a><\/p>\n

\"AerobicAerobic capacity coach Chris Hinshaw teaching athletes how to learn their zone two breathing rhythm at the Adidas Go Full Hybrid event (Adidas Training)<\/p>\n

A two-count cycle of breath is universal among those approaching their physical limits, and a four-count breath can be applied to anyone working at a hard but sustainable pace. However, people\u2019s breathing rates vary when running at a comfortable pace, often referred to as zone two due to the heart rate zone it corresponds to. <\/p>\n

Walking is the best tool for determining your zone two breathing rate, Hinshaw advises. <\/p>\n

\u201cTo find what works for you, it pays to play around with how many steps you take when you inhale and how many steps you take when you exhale,\u201d he says. \u201cYou might take four steps on the inhale and four steps on the exhale. Or you might take as many as eight on each. <\/p>\n

\u201cWhat you\u2019re doing here is developing the awareness of how your breath dovetails with your step rate. That\u2019s why the military, when they ruck, are aware of their breathing rate and cadence. We need to take that mainstream and teach people how to do this.<\/p>\n

\u201cYou want to be able to slow your breathing down, calm yourself and fill your lungs completely. This is supposed to be a low-stress, easy pace you can maintain for a long time. It\u2019s not one size fits all. Your task is to identify the unique breathing rhythm that allows you to do this.\u201d<\/p>\n

Read more: I walked for 15 minutes after every meal for a month \u2013 the effects were immediate<\/a><\/p>\n