Tips for becoming an intermediate runner


Have you got in from a run recently and noticed that you’re feeling pretty confident about your routine? Maybe a few months ago, running seemed impossible, but now a quick 5K before work is considered reasonable. Have you set your eyes on a 10K, or even a half marathon? It might be that you’re covering your set distances with a new PB every couple of weeks. Congratulations – it sounds like you have progressed from being a beginner and moved up to an intermediate runner level. Here’s some tips to tweak your training program. 


Watch your heart rate

It’s important to keep your heart rate in the optimal aerobic training zone. Take 220 and subtract your age – that should be your maximum heart rate, or number of times your heart beats per minute. You should train at a level that’s between 55-85% of your maximum heart rate for the best results. 


Take rest days

When you fall in love with a new pursuit and you keep seeing results it can be hard to say no to one more run. It’s important to give your body time to rest and recover from physical activity. To maintain your new intermediate runner status and not end up on the injury table you need to take rest days.  If the musculature doesn’t have time to repair the micro-tears that occur while running, it will not grow stronger and may be more susceptible to injury. 


Watch out for overtraining

This can come hand in hand with skipping rest days. Your body needs rest, and it must not be pushed too far, too often. You’ll know that you’re overtraining if your pace starts to drop while your heart rate stays the same (or that your heart rate skyrockets while trying to maintain a previously attainable pace). It shows that your heart is working too hard. 


Track your efforts

It’s understandable when you first start running you don’t want to invest in lots of expensive running tech. As an intermediate runner you may have decided you’re in this for the long haul. Wearable heart rate monitors and smart watches have taken the guessing game out of running. You can observe your heart rate on your wrist, and often even the time spent in aerobic windows can be tracked. Choose a metric to improve on, like pace or distance, and start to track it deliberately. Watching the charts can be a great motivator for fine-tuning performance. 


About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

What people are saying about Enertor insoles?

  • Jennifer

    I love these insoles!
    I can’t live without my Enertor insoles. I use them in all my shoes!

  • thekevinrundle

    Back on the street – and loving it
    First run in these and I felt amazing. Had a spring in my step, and these soles gave me an added boost that will get me running again. Had a year off since my last marathon, with a knee injury. Fell out of love with running. Legs felt like lead. Put these in my shoes, knocked off a respectable 10k and have got the bug back. I’ve run 8 marathons in my time… clocked up thousands of training miles and have never been more excited about a new product… thought I’d left it all behind me, but that 9th and 10th marathon now look possible. Thanks

  • Richard L.

    I put these in ‘normal’ shoes, which didn’t quite work, but as soon as I used them in my running shoes, they felt perfect; one of those hand in glove moments. So comfortable I hardly noticed them.

  • Lily

    Makes even cheap trainers great
    Received a pair of these about a month ago when coming off a case of mild piriformis so thought I’d try these in my trainers for day to day wear. Found them super comfortable and supportive. Then getting back into running and the gym they are great for all sports and gives support that my gym trainers haven’t been able to provide. Would definitely recommend them to others.

  • A I.

    Super comfy
    Super insoles, have really given my feet the extra support when I’m running, I train 4 times a week and really comfortable fit round my feet.

  • John K.

    Initial thoughts
    I have had the enertor in my shoes for three days of the Christmas season. Lots of hours on my feet but have not texted them in my hiking boots carrying a ~35 lb pack for 4, 6 or more hours. That I will do in the next week or so and provide another review. I have been a Sole user for the past three years and they have served me wonderfully well on many backpacking trips in the Pacific Northwest, The Rockies and trekking in Bhutan (25 days on the Snowman Trek), Tibet (The World’s Highest Trek to Camp lll on Mt. Everest), Bolivia, Pakistan (16 days into K2 base camp) and many more. I chose to try the enertor based reviews, including by Michael Lanza of the Big Outside. Thus far they have been great. Very comfortable and no tired feet after three 8-10 hour days chasing grandchildren and doing festive activities.

  • Karl E.

    Insert review
    Was lucky enough to receive a set of these inserts to trial, they are without doubt the most comfortable ones I have ever used and my feet and knee’s are defiantly better when I run when I use them, would highly recommend using them

  • Kate B.

    I’ve been dealing with Plantar Fasciitis for years and these insoles are incredible. I was starting to have a flare up again but since I’ve put these in my shoes, it has subsided. I run about 30-35 miles a week and they’ve held up really, really well!

  • Alisha

    Love these!!
    These are absolutely fantastic!! I have suffered badly with shin splints for a number of years and I have finally found insoles that help with the pain and decrease the amount I suffer from them! Would recommend these to anyone!

  • Kelsey Sisson

    This product is incredible, make it so much easier to run long distance, which is awesome. Very happy and would recommend.

Shop now