{"id":184054,"date":"2025-12-14T10:22:10","date_gmt":"2025-12-14T10:22:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/184054\/"},"modified":"2025-12-14T10:22:10","modified_gmt":"2025-12-14T10:22:10","slug":"10-training-tips-to-boost-your-performance-in-2026","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/184054\/","title":{"rendered":"10 Training Tips to Boost Your Performance in 2026"},"content":{"rendered":"

No single person knows everything about the sport of running. There\u2019s always a different training strategy, a new recovery trick, or a fueling technique that may make you a better runner<\/a>.<\/p>\n

In our quests to provide you with the best information available, our staff editors constantly receive tips from running experts. This past year, we\u2019ve used this information to try new approaches to training and racing, and refined our workouts to make training easier and more successful.
<\/p>\n

With all that information, here are the 10 lessons we\u2019re taking from this year into next, and how you can do the same.<\/p>\n

Related StoriesRun Train With Friends<\/p>\n

Who doesn\u2019t love jogging an easy run<\/a> with a buddy? It breaks up monotonous miles by keeping you entertained throughout the run.<\/p>\n

However, not all runs are easy or conversational. The real key to conquering speedwork<\/a>\u2014according to Runner-in-Chief, Jeff Dengate<\/a>\u2014is finding training partners to run hard efforts alongside. \u201cEven though I\u2019ve been running for 40 years, I still get anxious when speedwork shows up on my training plan,\u201d Dengate says. \u201cBut, I\u2019ve found that it\u2019s far easier to get through when I have friends to run fast with.\u201d<\/p>\n

One issue with this strategy is that Dengate\u2019s usual crew isn\u2019t always running the same speeds. The fix they found is using a half-mile loop at a local park for speedwork and tempo runs. This lets each member of the group join the workout for as many reps as they can, and drop off when they need to.<\/p>\n

\u201cFor example, I had to do 2 x 4 miles at marathon pace<\/a>, and a few friends joined me even though they weren\u2019t able to hang on for the whole thing,\u201d Dengate explains. \u201cSo, they ran one loop (a half-mile rep), then peeled off and waited for me to come back around. In the end, their workout was 8 x 800 (sound familiar<\/a>, marathoners?) and I never had to run a step of my workout solo. We all got fitter and none of us had to do it alone.\u201d<\/p>\n

Related StorySurprise Yourself With Speed<\/p>\n

If you\u2019re in between races or simply running for fitness, sometimes you need a bit of a shake-up in your running routine. Brian Dalek<\/a>, director of content creation, suggests firing up a more structured speed workout to add some variety to your miles.<\/p>\n

\u201cMost of my year was unstructured in its training,\u201d explains Dalek. \u201cSo, to break out of a rut at times, I would let my Garmin prompt me with one of its workouts as I went out the door. I didn\u2019t look at things ahead of time. If I felt up for a run with sprints<\/a> or a tempo effort<\/a>, I tried the workout. If it was too aggressive, I quickly dismissed it. But the surprise workout when you don\u2019t have a goal can lead to a mood boost<\/a> and confidence gained when you approach the recommended paces.\u201d<\/p>\n

Related StoryDo Postrun Strides<\/p>\n

\u201cI\u2019m a firm believer that postrun strides<\/a> are the glue that holds my training together,\u201d says Theo Kahler<\/a>, news editor. \u201cThey\u2019re great for sprinkling in a bit of speed to my week without straining my legs too much. They shouldn\u2019t feel difficult\u2014they\u2019re more designed to help you focus on form and keep some pop in your legs.\u201d<\/p>\n

Strides<\/a> are essentially 20- to 30-second intervals of faster running. Kahler usually does four to eight after his easy runs, taking about 30 seconds of rest between each rep.<\/p>\n

\u201cThere are certainly days where I don\u2019t feel like doing them,\u201d Kahler says. \u201cBut my buddy, Shane, likens them to \u2018eating your vegetables.\u2019 Sometimes you don\u2019t want to do it, but your body will thank you later.\u201d<\/p>\n

Check Out Our Guide to Strides for More Details on How to Add Them to Your Runs <\/a> <\/p>\n

Take Recovery Days Seriously<\/p>\n

Cat Bowen<\/a>, senior editor of commerce reviews, says the biggest lesson she\u2019s learned is the importance of intentional recovery. <\/p>\n

\u201cI\u2019ve always been someone who did their rote stretches<\/a> and walking warmups, but for years, that\u2019s all I really did,\u201d Bowen says. \u201cIt wasn\u2019t until I injured my back that I started taking recovery seriously. My physical therapist suggested heat therapy, massage, and time in the sauna to fully get my body to decompress.<\/p>\n

To meet those suggestions, Bowen typically foam rolls<\/a> after every run, uses a massage gun<\/a> when she\u2019s sore, and spends time in a sauna blanket<\/a> every night (or she uses the sauna at the gym). She also gets deep tissue massages a few times per year, specifically after a marathon or ultra.<\/p>\n

\u201cI\u2019m in my 40s now, and perimenopause<\/a> is a pain. Prioritizing rest days<\/a> and active recovery<\/a> means I can leave it all on the track because my body is prepared enough to handle [the intensity of a tough run],\u201d Bowen explains.<\/p>\n

Related StoryDial In Your Strength Training<\/p>\n

If you\u2019re completely new to strength training<\/a>, starting with one day per week is the perfect way to level up your fitness in 2026. Targeted strength work can help you address muscle weaknesses<\/a> that lead to aches, pains, and injuries on the run.<\/p>\n

\u201cAfter developing some hip pain<\/a> during my second half-marathon training cycle in 2025, I consulted some expert advice and a physical therapist to help me understand what was going on,\u201d says Erica Murphy<\/a>, senior director of SEO and content. \u201cEssentially what I learned is that during my training, I wasn\u2019t prioritizing enough single-leg exercises<\/a>. Think about it: Each step you take [while running], you\u2019re jumping from one leg to another, and if your glutes, hip flexors, quads, hamstrings, and more aren\u2019t prepared for that movement, issues can develop.\u201d<\/p>\n

Two of Murphy\u2019s new go-to exercises are single-leg bridges<\/a> and banded side plank clamshells<\/a>.<\/p>\n

\"warmupTrevor Raab<\/p>\n

Single-Leg Glute Bridge<\/p>\n

\"underratedThomas Hengge<\/p>\n

Side Plank Clamshell<\/p>\n

Similarly, Mallory Creveling, CPT<\/a>, deputy editor of health and fitness, experienced calf tightness<\/a> and Achilles aches<\/a> this past summer, prompting her to make a change to her strength workouts. \u201cCalf strength is so crucial to getting faster and avoiding aches and pains in the lower legs,\u201d says Creveling. \u201cI didn\u2019t have many targeted calf exercises in my strength routine before, but now heel raises (straight leg to target the gastroc calf muscle and bent-leg to target the soleus<\/a> calf muscle) have become a part of my regular routine. I aim to do them at least once a week, but usually twice.\u201d <\/p>\n

Want to Get Started With Strength Training? Check Out Our Complete Guide, Including Follow-Along Workouts<\/a><\/p>\n

Try Yoga<\/p>\n

\u201cI have to add at least one yoga class to my regular weekly schedule,\u201d says Senior Features Editor, Pavl\u00edna \u010cern\u00e1<\/a>. \u201cIt seems like every time I\u2019ve been injured was when my yoga membership lapsed and I didn\u2019t renew it for a few weeks. It makes such a difference to my body.\u201d<\/p>\n

Research suggests that having a consistent weekly yoga routine improves cognitive function<\/a>, can reduce back pain<\/a>, and can even boost your running performance<\/a> by helping you breathe more efficiently and lower your rate of perceived exertion. It can also help improve flexibility<\/a>, stretching out tight running muscles. <\/p>\n

Related StoryHold Stretches Longer<\/p>\n

In addition to strength, mobility<\/a> is also crucial to performance, but it takes consistent attention to see improvement. While Creveling added calf exercises to her routine to address tightness and pain, she also learned about the importance of holding stretches longer\u2014two full minutes per stretch.<\/p>\n

\u201cBecause my ankle mobility<\/a> is so limited, I\u2019ve committed 12 minutes per day to improving it, stretching my gastrocnemius, soleus, and my big toe<\/a> extension,\u201d Creveling says (see images below).<\/p>\n

\"plantarThomas Hengge<\/p>\n

Straight-Leg Calf Stretch (Gastroc)<\/p>\n

\"plantarThomas Hengge<\/p>\n

Bent-Leg Calf Stretch (Soleus)<\/p>\n

Related StoryDon\u2019t Overlook Your Footwear Fit<\/p>\n

\u201cIf your shoes are too tight, don\u2019t make excuses\u2014return them,\u201d says Deputy Features Editor, Courtney Linder<\/a>. \u201cI ran six miles in a pair of too-tight shoes, even though I knew something felt off after the first mile. Curling up my toes threw off my entire gait<\/a>, and shortly thereafter, a physical therapist diagnosed me with the ever-dreaded runner\u2019s knee<\/a>.\u201d<\/p>\n

While poor-fitting shoes are certainly not the only cause of runner\u2019s knee, they can definitely contribute to issues on the run. Even if you fall on the other end of the spectrum\u2014your shoes are too big\u2014you can experience blisters and toe bruises<\/a> from your foot sliding around too much. <\/p>\n

The point: Proper footwear minimizes the risk of these avoidable ailments. <\/p>\n

Here\u2019s How to Find the Right Shoe Fit <\/a><\/p>\n

You Don\u2019t Need to Be Perfect<\/p>\n

Through countless expert interviews and in training for her first marathon this past year, Associate Health and Fitness Editor, Kristine Kearns<\/a>, learned about navigating burnout and tempering sky-high standards.<\/p>\n

\u201cPersonally, I tend to have a kind of perfectionist go-getter attitude<\/a> that I think many runners can relate to,\u201d Kearns says. \u201cSo when I trained for my first marathon, I had this belief in my mind that because it was my first time conquering such an iconic distance, I should cover as much of my training plan as possible. In reality, I ended my training cycle feeling really burned out. I remember hearing you really only need to cover about 80 percent of your plan to be 100 percent ready to race. I wish I had actually kept that in the back of my mind because I think I would\u2019ve felt more eager, energized, and excited throughout the entire four months [of training].\u201d<\/p>\n

Related StoryHave an Open Mind<\/p>\n

No matter your experience level, trying something new could change your running for the better.<\/p>\n

\u201cI found that trying new things in my running has made the sport so much more fun,\u201d says Associate Service Editor, Matt Rudisill<\/a>. \u201cI tried cutting coffee<\/a> for a week, running in barefoot shoes<\/a>, using the new Eliud Kipchoge-backed AI training app<\/a>, and even stepping onto the treadmill for the first time in a decade\u2014all within the past few months. Taking on these new challenges spiced up my running and made me excited to lace up my shoes day after day. That consistency allowed me to become a stronger runner than I\u2019ve been in years, and all it started with simple changes.\u201d<\/p>\n

On your own, you could test a new pair of shoes, run at a different time of day, or finally select your next goal race\u2014and of these can add some motivation to your miles. More motivation means running more consistently, which is the first step to building a strong fitness foundation.<\/p>\n

Related Story\"Headshot<\/p>\n

Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university’s athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team\u2019s 2024 College Football Playoff run as well as the Nittany Lion men\u2019s basketball team\u2019s 2023 NCAA Tournament appearance. In his role with Hearst\u2019s Enthusiast Group, Matt contributes to both Runner\u2019s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he\u2019s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.<\/p>\n","protected":false},"excerpt":{"rendered":"No single person knows everything about the sport of running. There\u2019s always a different training strategy, a new…\n","protected":false},"author":2,"featured_media":184055,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,106773,163,85,46,106774,843,106770,106776,106771,106775,106768,1160,106769,106772],"class_list":{"0":"post-184054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-footwear-fit","10":"tag-health","11":"tag-il","12":"tag-israel","13":"tag-marathon-training","14":"tag-mobility","15":"tag-recovery-advice","16":"tag-runners-world-staff","17":"tag-running-experts","18":"tag-running-motivation","19":"tag-running-tips","20":"tag-strength-training","21":"tag-training-lessons","22":"tag-yoga-for-runners"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/184054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=184054"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/184054\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/184055"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=184054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=184054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=184054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}