Two Ways To Become a Better Runner in 2026
Most people overcomplicate things when it comes to running or learning to run. There are two hallmarks everyone should focus on to improve and develop running as a skill.
I recently spoke with a client of mine who — not to brag, but — PR’d their age group in a 10K. They’re a long-time runner, and they told me something I won’t forget:
“It’s impressive what you’ve done over the last year and a half alone!”
They’re right.
I haven’t shifted this newsletter content to reflect it much, but running has become a huge part of my fitness routine since I got serious about hybrid racing and enjoy the occasional 10K/half-marathon.
Over that time frame, I’ve come to find two things that matter more than most runners give them credit for — and I hope the ~375 of you who subscribe trust my experience enough to follow them.
They’re simple, obvious even, but done consistently they move the needle: volume and quality.
Both deserve their own newsletter (maybe next week 😉), but let’s dig in.
What I Mean by Volume
When runners talk about volume, they’re usually referring to the total distance or time spent running in a given period — weekly, monthly, etc.
Think of it like your base fitness bank account: steady deposits over time build something that lasts.
Here’s what science says:
✔ Higher training volume correlates with better race performance
In recreational half-marathon runners:
Runners who logged higher weekly mileage and longer endurance runs tended to finish faster with less pace decline on race day.
That mileage doesn’t need to be fast, by the way. Some elite marathoners run about 3x slower than their predicted/anticipated race pace.
✔ The occasional long run — no matter how slow — matters
Runners with regular long runs and higher weekly volume show better running economy durability — meaning they sustain effort longer before fatigue hits.
But don’t misinterpret it…
More isn’t always better.
One study on marathon runners found that very high volume alone, without the right quality sessions or tapering, doesn’t guarantee improved performance and that strategic reductions before race day can also help.
Takeaway: You need volume as the foundation — but it should be built gradually, intelligently, and in coordination with your overall goals.
Why Quality Training Matters (and What It Is)
Volume builds your engine.
Quality fine-tunes it.
When we talk quality, we mean:
Interval workouts (Hard efforts, then rest. Then repeat.)
Threshold/tempo runs (Faster-than-comfortable runs that may hurt a bit.)
Race-pace efforts (Save these for every once in a while.)
Structured speed work (Once a week, ideally.)
These are the runs that force your body to adapt above and beyond merely accumulating miles.
Here’s what research and coaches consistently find:
✔ Quality sessions predict performance better than volume alone — especially when they’re part of a balanced program with endurance runs.
✔ Intensity work boosts aerobic capacity, speed, and efficiency — things that easy mileage alone can’t fully develop.
Volume versus Quality?
This shouldn’t be a debate.
Volume without quality is like a muscle with no tension — you get endurance, but not speed.
Quality without volume is like trying to build real strength by only doing bicep curls — it helps, but you’re missing the base.
Best practice for endurance runners, including 10K and half marathon training, is something like:
80% volume at easy to moderate effort
20% quality focused on targeted adaptations
This approach is actually supported by structured training plans and coaches even beyond the lab.
What Worked For Me Can Work For You
It took me a while to teeter back and forth between ridiculous amounts of volume and the number of weekly miles that felt right on my 31-year-old body and also positively affected my performance.
Here’s what I’d recommend after over a year of troubleshooting and, yes, even dealing with some nagging small injuries:
1. Build a Base You Can Sustain
Focus on gradual increases in volume — a little bit every week, every month.
No need to chase huge mileage if recovery, sleep, and consistency suffer.
2. Treat Quality Runs Like Mini-Projects
Plan your week out on where you want intensity to show up:
Tempo or threshold once/twice week (depending on skill level)
Intervals once/week (they’ll suck, but ya gotta do ‘em)
Long runs with occasional pickups (faster spurts toward the end)
3. Watch Out for the Classic Traps
Don’t increase volume and intensity at the same time too fast — that’s a recipe for burnout.
And remember: recovery isn’t optional — it’s part of the training.
To wrap up…
Running success doesn’t come from any one session.
It comes from consistency over time, and intention in every session.
Volume and quality might seem like basic concepts, but when you actually apply them wisely, the difference shows up in PRs.
Anecdotally, I can also say that even the bad sessions — the ones that weren’t 100% of my effort/felt shitty in the moment — contributed to positive outcomes in performance.
Keep building smart — and keep running hard (the right kind of hard).
If reading this made you think, “I want help applying this instead of guessing,” I’ve got you.
I’m offering two weeks of personal training for anyone interested in working together — no long-term commitment, just real coaching.
Reply to this email with “COACHING” and we’ll take it from there.