TL;DR
Get workout gear delivered free — and shop member deals
- Fast, free delivery on millions of items
- Access to Prime Big Deal Days deals on October 6–7
- Prime Video, Amazon Music and more included
ASICS running coach Ania Gabb outlined seven habits she says support better running: easy runs, sleep, strength training, proper fueling, recovery, rest days and consistency. Her advice is based on her coaching and marathon experience; the report does not provide research showing how much each habit improves performance.
ASICS running coach Ania Gabb has shared seven basic habits she says help runners improve: easy-paced runs, enough sleep, strength training, appropriate fueling, recovery, rest days and consistency. Her advice, reported by Fit&Well, draws on her experience as a marathon runner and coach, rather than on a new study or performance trial.
Gabb recommends keeping at least one easy run in a weekly schedule, at a pace where conversation remains comfortable. She told Fit&Well that runners do not need to run hard all the time, and described easy running as especially useful for beginners. The report says these runs are generally kept at a perceived effort of five out of 10 or lower.
She also emphasizes sleep and strength work. Gabb said she now tries to go to bed early before a long run, and calls sleep her best recovery tool. For strength sessions, she favors simple movements such as calf raises, lunges, deadlifts and heel-elevated squats. Her suggested starting point is three sets of eight to 12 repetitions, twice a week, increasing gradually and without going to failure.
For long runs and races, Gabb advises runners to practice their fueling in training, including testing gels and breakfast choices and noting how they feel. She described underfueling as a mistake during her first marathon. Her other recommendations are to make time for recovery, schedule rest after demanding workouts when possible, and repeat a routine that suits the runner’s goals and body.
Building a More Sustainable Training Routine
The advice focuses on practices that can be overlooked when runners concentrate on pace or new training methods. Easy sessions, rest and sleep give a training plan room for recovery, while strength work and practiced fueling address other parts of preparing for longer or harder efforts. For newer runners, Gabb’s central point is to build habits gradually instead of making every run intense.
These are coach recommendations, not guarantees of faster times or protection from injury. The report does not compare training programs or quantify the effect of any one habit. Runners’ needs differ, and anyone with health conditions or specific dietary concerns may need advice from a qualified professional.
Advice Drawn From Marathon Experience
Fit&Well presents Gabb as a serial marathon runner and experienced coach. She heads the ASICS FrontRunner Community, which the source describes as a network of more than 500 runners across 31 countries, and has completed UK Athletics’ Leadership in Running Fitness and Coach in Running Fitness courses.
Gabb said her own approach changed over time: she wrote on Instagram that she embraced these habits in her 30s and regarded them as non-negotiable in her 40s. The report recounts her past struggles with insufficient sleep and marathon fueling, and uses those experiences to explain her recommendations.
“People often think you need to run hard and fast all the time, but actually the easy runs are the most effective.”
— Ania Gabb, speaking to Fit&Well
Evidence Behind the Recommendations
The Fit&Well report does not cite a new study, specify how much improvement runners might expect, or establish that these seven habits work equally well for everyone. It also does not set a universal sleep target or fueling plan. Gabb’s suggestions should be understood as her coaching advice and personal experience; individual training needs and responses can vary.
Putting the Habits Into Practice
Gabb’s advice is to fit the habits around a runner’s goals and weekly schedule: keep easy runs easy, add strength work progressively, test fueling during practice, and take rest when the body needs it. The report does not announce a follow-up study or a specific next milestone. Runners can track how they feel across sessions and adjust their routines accordingly.
Key Questions
What are the seven habits Ania Gabb recommends?
Gabb recommends easy runs, sleep, strength training, proper fueling, recovery, rest days and consistency.
How easy should an easy run feel?
Gabb says the pace should allow conversation without stopping for breath. The report describes easy runs as typically no more than five out of 10 in perceived effort.
What strength exercises does she suggest?
She names calf raises, lunges, deadlifts and heel-elevated squats, with three sets of eight to 12 repetitions as a general approach. She advises building up gradually.
Should runners try new fueling options on race day?
No. Gabb recommends testing breakfast and energy gels during training runs and recording how they feel, so race day is not the first trial.
Is this advice based on a study?
The Fit&Well report attributes the recommendations to Gabb’s coaching and marathon experience. It does not cite a new study measuring the effect of the seven habits.
Source: rss
Fall Picks
fall essentials
As an affiliate, we earn on qualifying purchases.
