Become a better runner by identifying your runner personality.

When I first started running as a teenager, I had no clue what I was doing. I wanted to improve my running, but my methods were subpar.

Armed only with a massive original run watch that looked like this, and too much information at their fingertips and no way to filter out the good info from the bad, I jumped from one method to the next fairly aimlessly. 

If I’d identified my runner personality in the beginning, it definitely would have helped!

Also–I trended towards the advice that told me to do what I wanted. After years of coaching athletes in running and triathlon, I’ve seen this same pattern over and again.

We tend to listen to advice that allows us to stick to our favorite training techniques, and ignore counsel to the contrary.

Case in point. I’ve always been good at going medium and steady, but I’m no track star. Thus, I feel more confident going out for a long run with new runner friends than showing up to a workout of 400s. What about you? Do you tend to avoid long runs since going fast and hard feels oh so good?

Often the thing that we don’t feel like doing is the thing we need most. Still, the internet is full of opinions. Should you run more miles, faster miles, slower miles, or begin a run-specific strength training program?

As is often the case, the answer is “it depends.” Here are four different runner personality types and personalized advice for each kind. 

Newbie Runner Personality

You just started running regularly in the last six months or recently returned to running.

Ah…the newbie. A hallmark of this type is extreme enthusiasm, which can be both a blessing and a curse.

Being new to running is all about consistency–but ironically sometimes newbies have the hardest time holding back.

While you may be eager to get to tempo and track work, building your base first is key to success later, both when it comes to performance and staying injury free.

Read: How to make running easier to get started!

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Increase frequency—

If you’re currently a student of the run twice a week group, then build up your frequency slowly.

Instead of building mileage by adding onto the long run, focus first on frequency, building gradually to four or five days a week by a few miles.

For example, if you’re currently only running two to three times per week, start by spreading the same number of miles over an additional session per week. Once you get to four to five sessions per week, then you can start to gradually build time onto each session.

Then build smart by adding on no more than 10 percent additional volume per week. Include a dynamic warm-up prior to every run session.

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Anything-goes Runner Personality

This runner is all about going with the flow–sometimes to a fault! Maybe one week he’ll run forty miles, then zero the next.

Your base may be great, but you’ve got to mix up intensity for best results. Anything goes runners are also the least likely to track their training, so you may be unsure how much intensity you’re getting.

For the Type B runner, the first step is to start tracking training to get an idea of how much fitness is actually in the tank. If a few weeks of data shows relative consistency, then it’s time to add in a focused work session each week.

Read: How to really run faster this fall.

Focused Work Sess—

Try this: Incorporate a regular indoor “hill simulation” session using a treadmill at a seven percent grade to focus on building Vo2 capacity.

If your type B tendencies get in the way of going hard, then try enlisting a friend to do the workout with you.

Random Racer Runner Personality

You can’t pass up a last minute bib number or a friend’s track workout.

You’re game to go fast, but going fast all the time with low miles can lead to stagnation, burnt out, or injury. If you think easy is boring, try inviting a friend to chat [and keep you honest] or listen to a podcast.

Read: Learn to run easy to go faster

Pick An Off-Season Focus—

When you don’t have a big race looming in the near future, it’s a great time to work on non-running things that can help you overall.

Body Composition

If body composition is an area of improvement you want to target, start by clearing your calendar for several weeks from any races. Diet changes are easier to implement when your training demands are lower. Continue to run, but do more of your it at an easy effort and consult the support of a nutritionist if needed.

Increase Overall Run Volume

If body composition isn’t an issue for you, then use the winter months to build volume slowly to support next year’s races. Take the same initial step by clearing the calendar, then focus on building volume and frequency slowly, increasing by no more than 10 percent per week.

Injury Prone Runner Personality

You’re not strictly “injured,” yet you’re never quite 100 percent, and often struggle with issues that limit your training and performance.

Chillax—

If you’re the gal that has small issues popping up constantly that take you out of training whether they tend to be minor illnesses or musculoskeletal issues, it’s time to take a step back and address what might be holding you back. Consider visiting a PT or Chiro who specializes in running for an assessment.

Shoe Check—

One frequent culprit of sudden niggles in an otherwise healthy runner is new shoes! Start at a specialty running store like Roadrunner Sports or Big Peach and talk to an expert.

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General tips to improve your run

Of the training tenets you can manipulate—volume, intensity, duration, and frequency—one of the most underrated and underutilized variables is frequency. Many athletes fall into the trap of infrequent runs that are then too intense or long for their training to support.

A common example is the athlete who will do a very long run on the weekend and perhaps one other tempo to all-out run during the week and call it good. This stunts progress and often leads to injury.  Don’t let this happen to you. Increase your run durability by practicing proper frequency.

Here are some tips for improving your run:

Intensity—After you’ve built up frequency, then add in some intensity. An easy way to add in intensity is to run once a week with others who are slightly faster. Less is more here. You’re likely also getting intensity from swim and bike workouts, so you need less quality (speedwork or hills) than you would as an open runner.

Set midterm goals—Stay motivated and track your progress with periodic winter races.Targeting an off-season PB in 5K, 10K, or even half marathon will set you up to start the season off strong.

Consider joining a group—Solo, near daily runs can get boring. Our athletes at Atlanta Tri Club are all ages and ability levels.

Consider hiring a coach—A good coach can evaluate your strengths and weaknesses and recommend a personalized approach to attack your run. Our coaches at Energy Lab work with all levels.

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Want some virtual or in-person company on those long runs? Training is more fun with community. Check out Atlanta Tri Club for group training and Energy Lab for triathlon and swim coaching!

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you might also enjoy:

• Ultimate Guide: How to start cycling
• Find your runner personality [ to go faster]
• Top 4 worst new runner mistakes
• How does Garmin race predictor work?
• The real deal on getting back in shape after baby

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Next up: Should I run by pace or heart rate?