Run smarter! Coach explains the 80/20 rule, recovery and injury prevention

South Africans are lacing up in growing numbers, from local parkruns to major races like the Two Oceans and Comrades Marathon. But running further and staying injury-free requires more than just putting in the kilometres.

Strength and conditioning coach Kaylyn Elliot says smart training, recovery and consistency matter far more than speed alone.

Consistency matters more than speed

Elliot says runners should focus on sustainable training rather than chasing pace.

“For overall fitness and weight loss, runners should primarily focus on consistency and distance, while incorporating some speed work at least once a week,” she explained.

She recommends the widely used 80/20 approach to training.

“Eighty percent should be easy long-distance runs and about 20% high intensity,” she said. “This ensures fat burning during long runs while boosting metabolism and efficiency through speed work.”

For beginners, she warns that consistency must come before intensity to avoid injury.

How often should you run?

Training frequency depends on goals and current fitness levels.

“You can run at least three times a week,” Elliot said.

She added that total weekly distance could range widely depending on experience and conditioning.

Stretching is often neglected, but vital

Elliot says stretching remains one of the most overlooked parts of training.

Before running, she recommends dynamic stretches to prepare the body.

“Dynamic stretches are necessary to warm up and increase blood flow and joint mobility,” she said.

After running, static stretches help recovery.

“These stretches lengthen the muscles, help release tension and improve flexibility.”

She also stresses that stretching should never be done on cold muscles and should focus on common problem areas such as the hips and calves, especially for people with sedentary jobs.

The biggest recovery mistakes runners make

According to Elliot, many runners sabotage their progress by ignoring rest.

“Runners ignore rest days, which is a big problem,” she said.

Other common mistakes include running easy days too hard, neglecting sleep, poor nutrition and ignoring pain signals.

“That whole saying ‘no pain, no gain’; I do not recommend that,” she warned.

She added that beginners often increase mileage too quickly instead of allowing the body time to adapt.

Choosing the right running shoes

While running shoes can be expensive, Elliot says price should not be the deciding factor.

“You don’t have to get the most expensive shoe; it’s about the proper fit,” she said.

Runners should consider toe room, cushioning preference, pronation, terrain and heel-to-toe drop.

“Try the shoe on in the afternoon when your feet are slightly swollen; that will help ensure the correct size.”

With South Africa’s running calendar packed and participation growing, Elliot says the formula for improvement is simple: train consistently, recover properly and listen to your body.

For more information, listen to Elliot using the audio player below: