Tips to Help You Run Faster and Farther
Running not only energizes your body but also improves cardiovascular health. The great thing is that you can start anytime, anywhere. However, to push your limits and enhance your running experience, you need to master some essential tips.
In this article, Under Armour will equip you with the necessary knowledge to conquer your running goals, including:
- Effective tips to increase speed and endurance
- How to determine your foot type to choose the most suitable shoes
- Recommended running shoes that optimize performance and help you achieve your best results
1- Perseverance – The Key to Improving Your Running Performance
In running, perseverance is the most crucial factor. To become a better runner, you need a consistent training plan and the discipline to follow it. Regular training will improve your speed, endurance, and overall fitness, bringing you closer to your personal goals.
However, results don’t come instantly. Running is a process that requires patience, time, and long-term commitment. You might not see improvements after just a few runs, but with a structured training plan, you will undoubtedly make significant progress.
In short, if you want to be a better runner, you have to run. It sounds simple, but in reality, busy work schedules and family responsibilities often leave people with only a few hours per week to train. Therefore, to succeed in running, you need to stay persistent, train consistently, and always strive towards your goals.
Discover Map My Run – smart shoes that make training easier. With an integrated chip, data from each step is sent to your phone, allowing you to analyze foot placement, ground contact time, and cadence (steps per minute). More than just providing data, the system also offers personalized coaching suggestions to enhance performance. Improve your speed by 7% and run 3% farther today with Map My Run.
2 - No Distance is “Too Short, Too Slow, or Too Little”
No distance is too short, no speed is too slow, and no frequency is too little. When you start running, every effort counts.
Whether you want to run farther or faster, take it step by step. One of the most effective ways to improve your running technique is to run based on time rather than distance. Start by running for 5 minutes, then gradually increase your workout duration until you can run continuously for 30 minutes in a session.
A simple way to gauge your pace is by feeling: “Can you talk while running without gasping for air?” If you feel too exhausted or out of breath, slow down a little. Once you get comfortable with your pace, you can start incorporating speed workouts, interval training, and long runs into your training schedule.
Increase Your Running Distance the Right Way to Avoid Injuries
When increasing your running distance, don’t push yourself too hard. For most runners, immediately adding 3 km can be overwhelming. Instead, increase your distance by 0.5 km per week. This gradual approach will help you improve sustainably while protecting your body from injuries.
3 - Recommended Running Shoes for Optimal Performance Based on Foot Type
Identifying your foot type correctly will make it easier to choose the right pair of shoes, optimizing your running performance. Each foot type requires different support and cushioning. Generally, feet are categorized into four main types: flat feet, neutral feet, high-arched feet, and wide feet.
3.1 - Flat Feet
Flat feet (or low arches) refer to feet that lack a natural arch when standing. When moving, the feet tend to roll inward excessively (overpronation), placing stress on the ankles, knees, and hips, increasing the risk of injury.
Recommended running shoes:
- Motion control running shoes that enhance stability.
- Running shoes with medial support, featuring a firm midsole to provide arch support.
3.2 - Neutral Feet
Neutral feet, also known as normal arches, have a slight curve in the middle, which helps distribute weight evenly while moving. This means the foot rolls naturally and moderately (pronation).
(Image 2 - Neutral feet work well with most running shoes)
Recommended running shoes:
- Running shoes with shock absorption and minimal stability control.
- Running shoes with a slightly curved design for midfoot flexibility.
3.3 - High Arched Feet
If you have high arches and minimal inward rolling (underpronation), when your feet hit the ground, the impact forces your foot outward (supination). This can lead to injuries such as shin splints and other issues.
(Image 3 - High-arched feet should use well-cushioned running shoes)
Recommended running shoes:
- Running shoes with thick cushioning for better shock absorption.
- Flexible running shoes with a curved or slightly curved design to enhance comfort during movement.
3.4 - Wide Feet
The most important factor when choosing running shoes for wide feet is ensuring a proper fit. Unlike standard running shoes that tend to have a narrow toe box, shoes designed for wide feet feature a wider toe box, providing more space for the toes. This reduces the risk of blisters, infections, and other injuries. If the shoes are too tight, the friction between the shoe and the foot can cause discomfort or even pain.
(Image 4 - Wide feet require shoes with a wide toe box to reduce pressure on the toes)
Recommended running shoes:
- Running shoes with thick cushioning in the midsole and heel for extra comfort.
- Running shoes with a wider toe box to reduce pressure on the toes.
At Under Armour, we constantly innovate our shoe technology to help you achieve the best performance in every stride.
4 - Under Armour Running Shoe Technology: Breakthrough Performance
4.1 - UA HOVR
Maximum cushioning and powerful energy return, helping you propel forward!
(Image 5 - UA HOVR technology with exceptional energy return)
With a dual-layer midsole and "zero gravity" foam, UA HOVR™ absorbs impact from every stride. It then releases energy back, creating a lightweight, almost weightless feel. This keeps you motivated and enduring on your runs.
4.2 - UA FLOW: Lightweight Speed
Lighter, better grip – designed to help you accelerate as if the wind is pushing you forward!
(Image 6 - UA Flow ultra-light technology, making acceleration effortless)
UA Flow technology is developed on a simple principle: to create a completely new midsole – ultra-lightweight, superior grip, and quick response. Each stride becomes a perfect bounce, helping you maximize performance and reach the finish line faster.
“The Flow foam delivers cushioning, flexibility, and superior grip – all in one.”
— Helen Woo, Senior Director of Biomechanics, Under Armour
5 - How to Choose the Perfect Running Shoes for You
Whether you're a sprinter or a marathon runner, prefer trail running or road running, the right pair of running shoes can help you prevent injuries and enhance performance.
- If you need shoes for sprinting: Choose lightweight shoes with good grip to optimize speed.
For marathon runners: Opt for cushioned, breathable, and durable shoes to help you conquer long distances.
(Image 7 - Terrain is an important factor in choosing running shoes)
Additionally, terrain is a crucial factor when selecting running shoes. If you run on rugged terrain, trail running shoes with thick soles, firm cushioning, and reinforced uppers will provide better protection. Conversely, if you focus on long-distance road running, prioritize shoes with a durable outsole, lightweight build, and high cushioning.
These are all the tips you need to boost your running performance. Don't wait any longer – visit the Under Armourwebsite and grab your perfect pair of running shoes today!