How to run like Olympic medallist Beth Potter

From a track Olympian in Rio in 2016 to winning bronze at the Paris Olympic triathlon, reigning world champion Beth Potter knows a thing or two about delivering a high quality 10km. 

But before Beth headed to Paris, we asked the 32-year-old Scot for some guidance on how to improve our own running.

And because two minds are often better than one, we also turned to Beth’s long-time coach and now mentor Jack Maitland. Jack was an international distance runner himself before turning to coaching and was instrumental in the development of the Brownlee brothers from youths to Olympic champions.

He now runs the popular Sports Ashram retreats with partner Kirsten Steffensen, which blends proven coaching and training knowledge with the ancient art of yoga.

Here are Beth and Jack’s principles and insights into keeping your running consistent, injury-free and ultimately getting faster.

10 ways to improve your run speed

1. Mix up the surfaces

Do as much of your mileage as possible on soft and/or mixed surfaces. Run in parks and woods when you can. This will lessen the repetitive stress on your legs while also helping to develop strength and agility. The scenery will probably help you enjoy the run more as well.

2. Double up on shoes

Have two pairs of training shoes on the go at any one time. One pair should be relatively new. Use them for any longer runs or runs predominantly on hard surfaces. You’ll realise when the older shoes are worn out because you stop wanting to use them even on the shorter runs. If you’re running on trails where you need additional grip, you might need a third pair too.

3. Measure by duration

Don’t worry about pace on your steady runs. Most people run them too fast. A good cue to do this is to measure your run volume by duration rather than distance. Remember, long runs are part of the process to improve your endurance base. You don’t want to finish them feeling like you’ll need several days off to recover.

4. Prioritise posture

Don’t underestimate the importance of good posture when you’re running. If you are lacking in general strength and mobility then it will impair your ability to run efficiently. A regular strength-based yoga class is a great way to get your body in balance. 

5. Easy does it

Increase volume and intensity gradually. Of the three sports in triathlon, running is the one where you’re most at risk for injury and you need to give your body time to adapt to any increased stress. A rule of thumb is to only increase volumen and/or intensity after you’ve successfully completed three weeks at your current loading.

6. Run with others

Find a club or group to run with, even if it’s just an informal meet-up of friends. While solo runs are important too, particularly from a mental aspect, it’s often more enjoyable to run with people you know. Time flies and it can be more motivating when you want to push one another, but just be comfortable that the pace you’re running is the pace you want to run for your session. 

7. Include intervals

Interval training is key as you develop as a runner and triathlete. This helps push the level of what you’re capable of and what you believe you’re capable of. Remember the maxim, keep the hard stuff hard and easy stuff easy, but faster running can also be more risky for injury, so treat with caution. 

8. Hit the hills

Hill training is good for strength and running form whether it’s short hill repeats or longer climbs. The advantage of ascending is that you can push the effort without having the impact of running at faster speeds on the flat. Downhill running can also help you work on technical skills, which can come in handy if you have a race coming up where you know there are specific descents.

9. Cross train

Cross training is a great supplement for running, which I’ve come to appreciate more and more since moving to triathlon. Swimming and biking give you a non-impact endurance boost but there are alternatives, such as the elliptical you can turn to. I did quite a bit of work on the ski machine in the gym when I was injured.

10. Layer up

Make use of layers. Training in Leeds, we can’t always guarantee the weather and layering up sufficiently is important to keep muscles warm prior to running and during the warm-up and then to put on to stay snug afterwards so you do not catch a chill. Getting out in the elements can build resilience, but you want to be healthy enough to do it the next day and the next.