5 Ways To Run Smarter (Not Harder)

Look, I spent years running myself into the ground (RUN ALL THE MILES) in the name of "FOMO." I wanted to run all the races. Experience everything. I was scared to stop. Lose fitness. Pull back. I thought more miles meant faster paces, and pushing through pain was the secret to becoming a better runner. I didn't want to take breaks. Running was so hard. I thought time off would mean I'd lose focus and motivation and never run again.

Spoiler alert: It wasn't.

The real breakthrough? Becoming a coach and learning that the secret to more PRs and happier miles is to run smarter, not harder. That QUALITY > QUANTITY. And honestly, that shift changes everything—not just performance, but your entire relationship with running.

If you're tired of feeling burnt out, injured, or like you're spinning your wheels despite all the effort you're putting in, this post is for you. Let's talk about how to actually improve your running without running yourself into the ground.

1. Stop Skipping Your Easy Runs (Yes, They Actually Matter)

Here's the thing everybody talks about these days, but it's true: conversational-paced runs should feel somewhat natural, and the effort level should be slow, strong, and steady. You should be able to hold a conversation without gasping for air. Or sing "I Wanna Dance With Somebody" without gasping for breath every other word.

I know, I know. When you're out there and other runners are zooming past you, it's tempting to push the pace. But here's what smart running looks like: The majority of your weekly mileage should be at a conversational pace.

Why this matters:

• Easy runs build your aerobic base without breaking down your body

• They allow you to recover while still building endurance

• They reduce your injury risk significantly

• They allow your quality workouts to be hard (when you're not already exhausted)

How to implement it: If you can't speak in full sentences while running, slow down. Yes, even if it feels ridiculously slow. Your ego might hate it, but your body will thank you.

BUT HERE'S THE KICKER: I don't want you pulling back so much that you're shuffling. Fast and slow are relative. The pace should feel natural—MEANING you don't really have to think about it. It's somewhat comfortable. (Why somewhat? Because running is hard and it's always going to be a little hard.)

2. Strength Training Isn't Optional—It's Essential

Let me be blunt: if you're only running and never strength training, you're not running smarter. You're setting yourself up for disappointment.

Running is repetitive. You're jumping from one foot to the other in one single plane of motion. Thousands of steps, same motion, over and over. Strength training builds the muscular support system that keeps your body resilient through all that impact.

Think of a spring. The more load you can get into that spring, the more energy you get back. We want to build strength so that when you load your legs, they spring you forward.

The smart approach to strength training:

• Focus on incorporating runner-specific exercises (single-leg exercises as well as plyometrics)

• Aim for 2-3 sessions per week (How often you're strength training and how much you're lifting depends on where you are in your training block. Training for a marathon? There's a point when lifting heavy isn't going to lead to strong sessions. So at a certain point in training, we lift lights and mediums and back off the heavy weights.)

• You don't need a gym—bodyweight exercises work brilliantly if that's all you have right now. BUT there will come a time when you need to progressively overload your muscles in a build.

• Think of it as injury prevention, not just "extra" training

• Strength training makes both the conversational-paced runs and the race day efforts easier

Ask any runner who was plagued with injuries why they're so dedicated to strength work. It can be hard to find time until you're forced to take weeks or months off because of an injury. Or a goal that was missed because you couldn't find the time to strength train. Smarter runners make time to incorporate strength work.

[Need strength training videos? Join our BALG Training Team and get access to over 150 strength videos with Coach Amanda.]

3. Listen To Your Body (Before It Forces You To)

This might be the most important smart running tip I can give you: pain is information, not weakness that you have to push through.

There's a massive difference between "this workout is challenging" discomfort and "something is actually wrong" pain. Learning to distinguish between them is a skill that will save you months of forced time off.

Red flags to never ignore:

• Sharp or stabbing pain

• Pain that changes your gait or form

• Discomfort that gets worse as you run (not better after warm-up)

• Pain that lingers between runs or affects daily activities

The smart runner's rule: When in doubt, take a rest day. One missed run won't derail your training. But pushing through an injury absolutely will. Use the pain scale. Anything above a 4/10 on the pain scale means no running. Anything above a 3 means find a professional like a physical therapist who sees runners.

But rest doesn't heal overuse injuries. Professionals do. Don't wait to get help. The sooner you can put out a fire, the easier it is to rehab. Let the fire spread and it can take a long time to put out.

4. Focus On Process Goals, Not Just Outcome Goals

Want to know what makes runners miserable? Obsessing only over race times and distances while ignoring everything that actually makes you a better runner.

Outcome goals (finish a 5K, run a sub-30-minute 5K, qualify for Boston) are great motivators. But they're not entirely in your control. Weather, course conditions, how you slept that week—all of it affects race day.

Process goals are the daily actions you can control:

• Develop a mindful moment before your runs where you take a moment to check in with why you're doing it, why it matters, and what you want to work on

• Do dynamic warmup before runs

• Do strength training twice this week

• Journal before and after speed play sessions and long runs

• Stay consistent for 8 weeks straight

Here's the beautiful thing about process goals: when you focus on them, the outcome goals often take care of themselves. Plus, you actually enjoy the journey instead of white-knuckling your way through training, waiting for some magical finish line to make it all "worth it." Running is about having the chance to learn, discover, try and try again. When you run smarter, you guess less.

5. Get Support From People Who Actually Get It

This is where I'm going to get real with you: trying to figure out smart running strategies alone is the hard way to do it.

Runners spend years making easily avoidable mistakes because sometimes they're stubborn (or too broke) to invest in coaching. Do most runners need private coaching? I don't think so. But having access to a running coach is a great way to develop skills and knowledge that help you run smarter.

Having a coach means you have:

• Someone to tell you when you're overdoing it

• Accountability on the days you want to skip

• A community of people working toward similar goals

• Personalized advice for your specific challenges and body

• Help developing tools and skills

• Support working through and finding pre-defined limits

• Guidance developing self-efficacy

• Coaching on pacing

• Strategies for racing smarter and more confidently

• Help developing a flexible schedule

• Tools for finding ease on your runs

• Training for your mental game

The runners who improve fastest? They're not necessarily the most naturally talented. They're the ones who aren't afraid to try, fail, fail better, and who get feedback on their process and continue to show up because they're part of something bigger than just themselves. We don't get much to look forward to as adults. Running is a really fun way to challenge what you think you're capable of and get stronger both physically and mentally.

Why Getting Affordable Group Coaching Is The Smartest Running Decision You'll Make

Look, I'm biased here—I run the BALG Training Team because I genuinely believe group coaching is the secret weapon most runners don't know exists.

But let me break down why this is legitimately one of the smartest ways to run smarter:

You get expert guidance without the expert price tag. We offer private coaching at BALG. It can run $200-400+ per month. Group coaching gives you professional programming and support at a fraction of that cost. You're getting the same quality customized training plans, the same expert eyes on your questions, but in a community setting that actually makes you more accountable, not less.

The difference? You have to show up and advocate for yourself on coaching calls instead of having a coach who meets with you 1:1 once a month or once a week.

That's what makes it affordable.

You're not figuring this out alone anymore. Every "is this normal?" question, every "should I be worried about this?" concern, every moment of "I don't feel like running today"—you've got a coach and a whole team of runners who get it. We've been there. We can help.

Here's what's included in the BALG Training Team:

• Personalized training plans tailored to your goals (whether that's your first 5K or your next PR)

• Weekly group coaching calls where we hop on Zoom 4-5 days a week to troubleshoot issues, celebrate wins, walk through speed bumps, adjust training plans, and keep you on track

• Access to our complete library of runner-specific strength training videos (no more guessing which exercises actually help your running)

• A supportive community of runners at all levels who genuinely want to see you succeed

• Ongoing form checks and training adjustments because your plan should evolve as you do

• Direct access to me (Coach Kelly) for questions, concerns, and the occasional pep talk when you need it

The best part? You can start with our FREE 8-Week Couch to 5K program to get a taste of what coaching with me looks like. You'll get audio-guided runs with me in your ear, strength training specifically for runners, and access to our community—all at exactly zero dollars.

And if you're ready to take your running to the next level with ongoing support, the BALG Training Team is here for you.

The Bottom Line On Running Smarter

Running smarter isn't about complicated training science or expensive gear. It's about:

• Respecting your easy days

• Building a resilient body through strength training

• Listening to pain before it becomes injury

• Focusing on the process, not just the outcome

• Getting support from people who actually understand running

You don't have to figure this out on your own. And honestly? You'll progress so much faster when you don't.

Ready to stop running harder and start running smarter?

Your future self—the one who's running strong, injury-free, and actually enjoying it—is going to thank you.