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How can I set my body up for a successful running year in 2026?
Setting yourself up for a strong, enjoyable, and injury free running year is all about doing the right things for your body, and doing them consistently. Below, I’ve put together my top tips to help you not only start 2026 running well, but finish the year feeling strong too.
- Follow a program that understands load management and periodisation
A good running year starts with a good plan. Follow a program or use a coach who understands how to train a female runner. Choose a program that progresses your training gradually, includes recovery weeks, varies intensity throughout the year, and builds toward key goals without overloading your body. Good load management is essential for injury prevention.
- Strength train consistently
If you’re not strength training already, 2026 is the perfect time to start. Strength work improves running efficiency, increases tissue tolerance, supports bone health, and reduces injury risk. Aim for at least two sessions per week focusing on lower limb strength, calves, hips, and core.
- Track your cycle, energy and key symptoms
Internal load matters just as much as external training load. Tracking things like your menstrual cycle, energy, motivation, sleep, and stress helps you adjust training when your body needs more support. This is especially valuable for us female runners managing hormonal changes and recovery.
- Choose footwear that works for you
Your shoes should complement your biomechanics and training load. Consider cushioning, stability needs, rotation of shoes (e.g. daily trainer plus long-run shoe), and replacing shoes before they wear out. The right footwear makes a big difference in comfort and injury prevention.
- Don’t always focus on pace
Your pace doesn’t determine the quality of a run. Most runs should feel easy, comfortable, and conversational. This builds aerobic capacity and supports recovery while still moving you toward long-term progression. Save the faster paces for structured sessions and aim for 80% of your runs to feel easy, and the other 20% to feel hard.
Setting yourself up for a successful year of running in 2026 isn’t about doing anything extreme - it’s about doing the small things consistently, listening to your body, and giving yourself the structure you need to thrive. When you manage load well, build strength, track the patterns that influence your performance, choose the right footwear, and ease the pressure off pace, you create the foundation for sustainable, enjoyable running.
Remember that running should add to your life, not take away from it. Give your body the support it needs, stay curious about how you feel week to week, and don’t be afraid to adjust your plan as you go. With the right approach - 2026 can be your strongest, happiest, most confident year of running yet.
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