The seven boring things that actually make you a better runner, according to a serial marathon runner and ASICS coach

In its purist state, running is a simple sport.

Put one foot in front of the other and eventually you’ll reach your finish line.

Training to become a better runner, according to ASICS running coach Ania Gabb, should be equally simple: do the boring things well and you’ll improve.

That applies whether you’re working your way up to your first 5K or you’ve been racking up marathons for fun.

Recently, the serial marathon runner highlighted seven boring things that will actually make you a better runner.

“In my 30s I embraced them; in my 40s they became non-negotiable,” Gabb wrote on Instagram.

Here, she’s extrapolated on how to apply each one to your weekly workout routine.

Seven boring things that will actually improve your running

1. Easy runs

Easy runs drive recovery and adaptation.

These are usually performed at a conversational pace, meaning you should be able to maintain a chat without having to pause to take breath.

“For beginners especially, easy runs are the best,” Gabb tells Fit&Well.

“People often think you need to run hard and fast all the time, but actually the easy runs are the most effective.”

Easy runs are typically performed at a rate of perceived exertion no greater than five out of 10 so your heart rate stays in zone 1 or 2. They help improve endurance and promote recovery without elevating injury risk.

Protect at least one easy run in your weekly training and enjoy the opportunity to take things slow and steady.

2. Sleep

Gabb freely admits that she was her own worst enemy when it came to getting her eight hours.

“I would stay up really late, force myself to get up really early and wouldn’t get enough sleep,” she says. “I wouldn’t prioritize it.”

“I’d go out and do my long run and be absolutely knackered for the rest of the day. Or I’d make myself ill because my immune system was compromised.”

Since the birth of her daughter she’s learned the value of a good night’s sleep.

“If I have a long run the next day I’ll make sure to go to bed early—by 9:30pm,” she says.

“Sleep is the best recovery.”

3. Strength training

Gabb is a firm believer in keeping things simple, especially when it comes to strength training to support running sessions.

“Social media is flooded with newfangled exercises that promise the world but simple exercises like calf raises, lunges, deadlifts and heel-elevated squats will do the job,” she insists.

“They’re simple. You don’t need much equipment. They work.”

Gabb recommends adhering to the tried-and-tested sets and reps range of eight to 12 reps for three sets per exercise.

“No need to go to failure,” she adds. “Strengthen your calves, quads, hamstrings and glutes twice a week and build up gradually.”

4. Fuel properly

Underfuelling was the biggest mistake Gabb made when tackling her first marathon.

“There wasn’t a lot of information out there, compared with now, but my stomach during that first marathon was not good,” she remembers.

“Another time I only had one or two energy gels on me and obviously didn’t have enough to keep my energy levels up.”

Those tricky experiences taught Gabb to test and learn with a variety of energy gels and breakfast options during practice runs rather than during the main event.

“I always tell my clients to trial and test everything, see what works for you, keep a diary and note how you feel on each run,” she says.

Now the day before a long run or race, Gabb will drink lots of fluids and electrolytes throughout the day, then tuck into a bowl of gluten-free pasta with tomato sauce.

Along with a side of beetroot.

“I know it sounds a bit disgusting but I know it works and I won’t get ill from it.”

5. Recovery

How you recover—like how you fuel—is up to you, so long as you make time for it.

Gabb, for example, swears by wearing compression boots in the days leading up to a marathon.

“I’ll wear them every day for about an hour to get the blood flowing so my muscles recover quicker,” she says.

Foam rollers, massage guns or getting a specialist sports massage can be equally effective.

“I know these things can cost a lot of money but if you’re in it for the long game, if you want to be a strong runner and recover quickly, then you need to invest in it,” she says.

“You’re investing in yourself.”

6. Rest days

As a young mother and busy personal trainer and yoga teacher, Gabb rarely has time for a day off—but she knows her body well enough to recognize when it needs a break.

She also has more than two decades of regular training under her running belt.

For anyone relatively new to the sport or increasing training volume, rest days are vital to give your body time to absorb the work you’ve put in and adapt.

Typically Gabb will programme these on the days after a long run or intense interval workout.

7. Consistency

It’s often cited for good reason: find out what works for you and your goals, then rinse and repeat.

“Fundamentally, becoming a better runner is about being consistent,” says Gabb.

Make time for your long runs and strength training.

Fuel every workout adequately before, during and after.

Listen to your body and sleep, rest and recover when you feel yourself flagging.

And try not to get sidetracked by the latest fad.