iMove Top 5 Running Tips

Congratulations on your running journey so far…

We know runners are happier, more grateful, regulate stress better, sleep better and interestingly actually have healthier knee joints and discs in their back (despite the myths).

So here are our top 5 tips to keep you running stronger, longer and injury-free.

1. Meditate

Wait, that’s not a running tip? Let us explain. You’ve committed to your physical health, now is the time to ‘one up’ your mental game. 

  • Recent studies show us that meditation improves healing time by 20%. This means not only do you get the mental benefits, but your body will recover faster for your next run.
    Kiecolt-Glaser JK et al. Slowing of wound healing by psychological stress. The Lancet. Nov 1995. 346(8984):1194-1196.
  • Meditation reduces cortisol (the stress hormone). Did you know that within 7 minutes of producing cortisol, your IQ drops significantly, leading to poorer decision-making. 10-minutes of meditation keeps you sharper for longer.
  • So, go on, add that extra 10 minutes of ‘me time’ to improve your running journey. We recommend using the Calm app (free).

2. ‘Play’ with your cadence

Cadence is simply how many steps you take per minute or your step rate. Most runners sit between 150-170 steps per minute. Changing your cadence can significantly reduce the load of running on certain parts of your body.

  • A small increase in cadence can reduce the load on your knees and hips by 20% and 12% respectively.
  • To increase your cadence just take shorter faster steps. You can listen to Spotify playlists at 160BPM or 170BPM to see what it feels like.
  • Play with this over short distances just to see how it feels. When you increase your cadence you will find you feel like you’re on your toes and using your calf muscles more.
  • When you slow your cadence you will feel heavier and like you’re on the back of your feet more.
  • There’s no right or wrong. Generally higher cadence helps the hips and knees and a lower cadence helps the feet and ankles. If you’ve got some niggles, play with your cadence.

3. Basic Strength Work – Don’t Over Do It

Simple strength exercises can reduce your risk of injury by between 30-60%. More importantly, they make running easier (and faster).

A common mistake is runners doing 5 or more exercises when really, at the beginning, focussing on 2-3 good exercises with quality and control is the key.

3 key areas you want to target are;

  1. Glute Medius – crab walks to help the muscles on the side of your hip.
  2. Glute Max – a hip bridge to help your big strong propulsion muscle.
  3. Quads and Control – A slow single-leg squat to emulate running.

Bonus points, not in the video below, calf raises are also super valuable.

4. Rolling to recover quicker

Foam rolling can help reduce your muscle’s soreness and stiffness in the next 24-48 hours after running. This will allow you to run in 2-3 days time on a lighter, looser and happier feeling body.

5. Sleep & Eat Well, Most Importantly, Enjoy your Running

Nothing recovers your body better than great sleep and nutrition.

Studies show us that injury risk increases by 1.7 times when your sleep drops below 7.5 hours. We understand this isn’t always realistic but a great goal to aim for.

Lastly, smile on your runs… gratitude releases the good stuff in your brain and body and makes you run faster I reckon. 🙂

Here to help

We love helping runners. If you have any questions, want a running assessment, or a basic strength program or you’re fighting off niggles. Get in touch with us and we’ll put you on the right path.

1. Do I really need to meditate to improve my running?

We know it sounds a bit out there for a running tip! But when stress is lower, recovery and focus improve, both are key for consistent progress. Even just 5–10 minutes of mindfulness or breathing work can help you bounce back faster between runs. 

2. What’s a “good” cadence? Do I have to hit 180 steps per minute?

There’s no magic number for everyone. Think of cadence as a tool to experiment with: small tweaks (e.g. +5–10 steps/min) can ease load on your knees and hips. Listen to your body. If your legs feel lighter, it might be a sweet spot for you.

3. How much strength work should I do without overdoing it?

Less is often more, especially when you’re starting out. Pick 2–3 foundational movements (for glutes, quads, hip stabilisers) and do them well with good control. Overloading too soon can spark fatigue or injury rather than benefits. A physio can help look over your entire program and know how much strength work to prescribe without over-doing it.

4. Is foam rolling actually worth it?

Yes! In the short term it can help ease tightness, speed up muscle recovery, and reduce soreness so you’re better prepared for your next run. Think of it as “greasing the wheels” for your body. Just don’t expect it to replace strength, rest, or technique work.

5. If I sleep well and eat right, will that prevent all running injuries?

They absolutely stack the odds in your favour. Good sleep and nutrition are huge, think of them as the foundations for recovery. But they’re part of the bigger picture. You’ll still need smart training progressions, strength work, recovery habits, and regular body check-ins. Together, they make the difference.

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