Run Smarter, Recover Stronger – What I’ve Learned from Running
By Emma
I absolutely loved getting together with so many of you for our recent Running for All Levels Workshop! Whether you’re a seasoned runner or just lacing up your shoes for the first time, it was so inspiring to see the energy in the room.
I’m not a running coach, but I’ve spent a fair chunk of my life training and competing in track events—especially the 400m sprint (which, let me tell you, is a brutal mix of speed and endurance!). I wanted to share a few of the key things I’ve learned through my own running journey—things that have helped me train smarter, stay injury-free, and actually enjoy the process.
It’s Not Just About the Run
When I first started out, I thought running more would automatically make me better. But over time, I realised that the way you prepare, recover, and complement your running with other movement matters just as much—if not more.
In the workshop, we looked at three big pillars that have helped me:
Warm-up & Prehab | Cross-Training & Smarter Sessions | Recovery & Fuelling
These are the habits that support a stronger, more sustainable running practice—whatever your pace or distance.
Warm-Up & Prehab: Set Yourself Up Right
I used to skip warm-ups or rush through them (guilty!). But especially with sprinting, I quickly learned how essential it is to get your body firing before you take off. A good warm-up doesn’t need to be long, but it does need to be intentional.
Some of my go-to moves:
- Glute bridges
- Hip openers
- Leg swings and skips
- Banded side steps
These help wake up the muscles you’re going to use and reduce the risk of niggles cropping up mid-run.
Cross-Training & Smarter Running Sessions
One thing I’ve learned from years of training is this: you don’t need to go all out every time. Mixing up your sessions with intervals, hill sprints, or even slow jogs makes a difference. And adding in strength or Pilates a few times a week has helped me run stronger and feel more balanced.
It’s easy to think the more you run, the better you’ll get. But honestly, some of my biggest gains came when I focused on quality over quantity—and gave my body variety.
Recovery: Where the Magic Happens
I used to think rest days were for the weak—until I burned out and my performance dipped. Now, I’m a huge fan of recovery.
Some things that have helped me:
- Foam rolling and stretching
- Taking easy walks on rest days
- Prioritising sleep (massively underrated!)
- Listening when my body says it needs to slow down
You’re not “falling behind” by resting—you’re actually laying the foundation for your next strong session.
Fuelling: Don’t Run on Empty
In my early training days, I didn’t think much about food. But fuelling properly—before and after a run—makes a huge difference. For me, it’s about eating enough, not overthinking it, and focusing on balance.
A light snack before a run (like a banana or toast with peanut butter) and a meal with carbs + protein after keeps me feeling strong and helps with recovery.
One Step at a Time
Running can feel intimidating when you’re first starting—or frustrating when you’re hitting a plateau—but it’s all about building habits that support you. You don’t need to do it all at once. Try adding one new thing: a 5-minute warm-up, a slower recovery run, or a better post-run snack.
Every small shift adds up.
Thanks again to everyone who came along to the workshop—it was such a fun vibe, and I loved getting to share a little bit of what’s helped me over the years. Let me know if you want me to run another one (pun intended)—I’m always keen to chat running!
Catch you in class,
Emma
