Run Less, Achieve More:
The Evolution of Smarter Training Plans
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With so many training plans and methods available, it can feel overwhelming to figure out which one is right for you.
How do you know the difference between them? And if there’s a smarter way to train by running less, why isn’t everyone doing it? Wouldn’t it make sense to stick with the tried-and-true methods of marathon and half-marathon training?
Welcome to the often-confusing world of navigating training plans and figuring out what works best for you. It’s not always easy to make sense of the options, but understanding the why behind newer coaching and training theories can help you see the benefits and make an informed decision.
Many of these newer plans involve running fewer days per week and, in some cases, covering less total mileage. But why the shift? When you think about it, it makes sense. As we gain access to more technology and research, we uncover new insights about training and performance. Just like other areas of life, running methodologies evolve with the evidence.
Take strength training, for example. Not long ago, many believed runners should avoid lifting weights to prevent getting “bulky” and slowing down. Today, research shows that strength training is essential—not only for improving speed but also for preventing injuries. The same evolution of thought applies to the idea of running fewer days: it’s about maximizing performance while minimizing risk.
This evolution in training philosophy inspired me to create my own approach—one that embraces these advancements while addressing the common pitfalls runners face.
After becoming a certified running coach and founding KB Healthy and Fit, I developed The Better Running Method to reflect my coaching philosophy and approach to training. Drawing on years of experience as a runner, my background in Sports Medicine, and numerous continuing education courses, I noticed a recurring pattern among runners: overtraining often led to burnout, injuries, and diminished performance.
Additionally, cross-training was frequently treated as an afterthought—a secondary workout that many athletes either didn’t have time for or skipped altogether.
To address these issues, I designed The Better Running Method as a program tailored to each individual’s needs while maintaining a consistent structure. The method prioritizes reducing running days to three (sometimes four) per week, decreasing overall mileage, and elevating strength and cross-training workouts to primary workouts on their designated days. This approach has proven to reduce injuries, improve consistency without the risk of burnout, and deliver better results when followed correctly.
The Science of Recovery and Performance
The problem with many of the older plans—and even the challenges you often see on social media—is they don’t account for rest and recovery days. They encourage overtraining, which can result in injuries and burnout. But don’t just take my word for it—let’s dive into the science behind it.
Why 3 Running Days Are Enough
When it comes to training, quality over quantity is the key to getting results without injury. For distance races, one day a week is dedicated to a long, slow run. Add two other runs—one speed workout or tempo run and one easy, comfortable run—and you’re doing more than enough to build cardio endurance.
This setup gives your body the time it needs to strengthen muscles and bones while adapting to the stress of running long distances. It also avoids the excessive strain that comes with running five or six days a week, which increases the risk of injury.
Worried that three days isn’t enough? Consider this: every time you increase your weekly mileage, you increase your risk of injury. By keeping running days and mileage lower, while incorporating targeted cross-training and strength work, you can stay healthy and consistent—and that’s what truly leads to success.
The Role of Strength Training
Runners are notorious for skipping two key things: stretching and strength training. For years, many believed heavy lifting would make runners “bulky” and slow them down. Thankfully, we now know that’s far from the truth. Research has shown the benefits of strength training for runners are undeniable.
Here’s what consistent strength training can do for you:
Improve running economy (efficiency).
Reduce the risk of injury.
Improve speed.
Enhance posture and form.
When you incorporate strength training, it’s crucial to focus on your whole body—not just your legs. Believe it or not, running is a full-body sport!
Arms: With every stride, your arms swing. Strong arms improve your form and help you conserve energy.
Core: Your core is your powerhouse. It stabilizes your body, prevents excessive sway, and maintains good form to avoid injuries.
Legs: Don’t skip your legs! While running strengthens dominant muscles, it’s essential to target all leg muscles, including the ones less engaged in running. These muscles help with balance and prevent overuse injuries.
In running—and in life—it’s not always about doing more. It’s about doing what works best for you. By focusing on smarter training, prioritizing quality over quantity, and integrating strength and cross-training into your routine, you can unlock your potential as a runner without overtraining or risking injury.
The Better Running Method is all about helping runners like you find balance, enjoy the journey, and achieve your goals with fewer miles and greater results. Whether you’re training for your first half marathon or looking to PR your next race, this method gives you the tools to train smarter—not harder.
Ready to take the next step in your running journey? Check out more on my blog, and let’s work together to help you reach your goals!
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