5 Tips for Stronger, Faster, Pain-Free Running
May 13, 2025Not that I’ve ever run far in my life, but it’s on my bucket list. Maybe 10 miles is far to some and nothing to others. A half marathon will get done at some point (update: happening June 8, 2025)...
After that? We’ll see.
Running can be really therapeutic for me (and for many others), as long as I progress slowly enough to avoid minor injuries, achy knees, angry feet, etc.
I wanted to share a few tips and tricks that have stuck with me since I started running—for both fitness and fun—and since I began coaching a few runners. I’ve learned so much and adjusted my technique many, many times.
As of the past 6+ years now, I can officially say I run pain-free, which is huge.
I think the reason a lot of people (myself included) say they “aren’t runners” or “hate running” is simply because it hurts. But the reality is: we’re human. We should be able to run—if we need to or if we want to use it as exercise or therapy. And if that’s your thing, I encourage it.
I’m by no means a running expert (honestly, I wouldn’t even call myself a good runner), but I know these five things have helped me and many of my athletes run with less pain, run further and faster—and maybe even enjoy it a little more.
The list below isn’t in any particular order. They’re all important.
1) Shorten Your Stride
This one was a game changer for me and played a huge role in helping me run pain-free.
There’s a lot more to it than meets the eye, but just focusing on taking shorter strides is a great place to start. I aim for 170–180 steps per minute, and I think most people do well somewhere in the 160–180 range. It might look a little silly at first, but the benefits outweigh that—big time.
Shorter strides = more ground contact. More ground contact = more forward propulsion.
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Shortening your stride also helps you land with your feet underneath you (closer to your hips), instead of reaching out and heel striking way in front of your body. When you heel strike like that, it’s basically like slamming the brakes on in your car. You’re decelerating with every step, then using your hamstrings to pull yourself forward. That combo can wreak havoc on your posterior chain, knees, and hips.
Want to try it? Here’s a sample of a 180 BPM metronome on YouTube. Your feet should land with each beat. Start by running in place to get the feel—it’s surprisingly hard and takes time to master.
TL;DR version: Shorten your stride. Make more ground contact. Run better.
2) Build a Strong Trunk
By “trunk,” I mean everything from your knees to your nipples. That includes your quads, hamstrings, glutes, low back, obliques, abs, hip flexors—pretty much everything in that zone.
It takes serious effort to stay tall and supported for a long period of time—especially when you’re running, and even more so when you're fatigued. This is why strong runners usually include anti-rotation exercises like planks, Pallof presses, bird dogs, and dead bugs. But really, you want to strengthen the whole trunk—think hip extension/flexion, back extension/flexion, and rotational work like Russian twists or banded side twists.
That said, in my opinion, the best way to build a strong trunk is to lift heavy stuff.
Heavy squats. Heavy deadlifts. Carries (bear hug, farmer’s). Pull-ups. Push-ups. Strict presses.
These all build a strong, durable trunk—often without you even realizing it.
Brace your core. Create intra-abdominal pressure. Move heavy weight.
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Don’t be a wet noodle.
Stand tall with a slight forward lean. A strong trunk makes for a strong runner. Period.
3) Strengthen Your Feet, Calves, and Shins
These all work together and are often overlooked.
Your feet are your foundation. They’re your main point of contact with the Earth. Ideally, you should be able to spread your toes, squeeze them together hard, and feel the muscles in your arch engage—without cramping up. (And foot cramps? Some of the worst things ever.)
Your calves do a ton of work with every step. They’ve gotta be strong. Try calf raises with toes in, out, and neutral. Do them slow and controlled. Try them single-leg. It all helps.
And don’t ignore your shins. If you’ve had shin splints, you know they suck—and they can completely derail your running. A lot of times, just strengthening your tibialis anterior (the muscle along your shin) can help resolve the issue.
Here’s a video with toe raises that helps target the area. This is especially important if you're ramping up mileage or frequency too quickly.
4) Practice Nose Breathing
Building an aerobic base is critical for distance running. And if you’ve ever worked on this, you know how slow and sluggish it feels at first.
Keeping your heart rate low for long periods is hard—but necessary.
Try this next time you run: shut your mouth. Breathe only through your nose. Inhale, exhale—just the nose. You’ll immediately slow down. And whatever pace you settle into while nose breathing—that’s aerobic. That’s the zone you need to train if you want to go long.
It’ll feel humbling at first. But the more you do it, the better you’ll get. Like anything else, it takes time and consistency.
5) Use Intentional Arm Swings
This might seem like a small thing—but it matters.
Keep your arms close to your body and swing them with intention. Your elbows should stay tucked near your sides. When one foot is forward, the opposite arm should be swinging behind you. Your hand should come close to your hip bone (that means pulling your elbow back), then come forward to reset.
I once heard someone say it’s like drawing a pistol from a hip holster—and now I think about that every time I run. It’s simple, but it works.
Side note: You CAN go too hot out of the gate and wreck yourself with a 1 mile run, or any run for that matter.
Try adding these tips to your training and see how they feel. If you have questions or want to chat more about running (or training in general), feel free to send me a message. Always happy to help.
