Seven Basics That Can Make You a Better Runner

Ania Gabb’s approach applies to runners preparing for a first 5K and to experienced marathoners. Her seven essentials begin with keeping some runs genuinely easy. A conversational effort, no harder than five out of 10, keeps the heart rate in zone 1 or 2. This supports endurance and recovery without raising injury risk, and she suggests protecting at least one such session each week.

Sleep, straightforward strength work and adequate fuel are equally important. Before a long run, Gabb aims to be in bed by 9:30pm. Twice weekly, she strengthens her glutes, hamstrings, quads and calves with familiar movements: squats performed with raised heels, deadlifts, lunges and calf raises. Her usual structure is three sets of eight to 12 repetitions, building gradually rather than training to failure. After underfuelling during early marathon attempts, she began testing breakfasts and energy gels on training runs, recording how each option affected her.

Recovery and rest complete the foundation. Gabb uses compression boots for roughly an hour each day before a marathon, while foam rolling, massage guns and specialist sports massage are other options she identifies. She commonly places rest days after long runs or demanding interval sessions, particularly important for newer runners and those adding training volume. The final principle ties everything together: consistency. Regular long runs and strength sessions, enough fuel around every workout, and timely sleep or rest help runners continue adapting without being diverted by new fads.