Running Tips for the Physical and Mental Side of Running
By Andrew Greenhalgh, Updated October 2026

Build fitness and confidence with running tips that help you train your mind and body together.

Here at MyRT, our running tips help you understand how to build fitness, develop confidence and keep going when progress gets difficult. Through Four Foundations—Training, Motivation, Nutrition and Injury Management—we look at how your training, thoughts and everyday choices work together. Whether you’re starting out, returning or chasing a new goal, we draw on research and personal experience to explain the advice, question familiar claims and help you decide what deserves a place in your own running.

If you’re new, you don’t need to feel fit or confident before you start; we’ll help you find a manageable starting point and build from there. I created My Running Tips to cut through conflicting advice, question familiar claims and explain what the evidence might mean for your own running.

I write for runners with goals to chase and everyday lives to fit them into. Work, family and unexpected setbacks can all disrupt training. My aim is to help you make sensible adjustments and keep running rewarding, even when your plans have to change.

A Little About Me and Julie

I’m Andrew Greenhalgh. I started running in 2001 and have since completed four marathons. I’m no super-athlete, but I’m proud of my progress: a 22:27 parkrun, a 10k improvement from 61:59 2007 to 46:26 at Blackpool in 2015, a half-marathon best of 1:44:08, and a marathon best of 4:00:02 in 2014 (those two seconds still niggle away at me).

I’ve enjoyed chasing faster times, but now I’m over 50, my goals have changed. PBs have taken a back seat, though I still enjoy a challenge. Confidence helps me attempt it, patience keeps me working towards it, and realistic expectations help me fit training around the rest of life.

I’ve also had to accept that preparation doesn’t always lead to a finish line. In 2013, I trained for the Ladybower 50-mile ultra, taking walking breaks and using them to eat along the way—a very different approach from my marathon training. An injury forced me to withdraw a few weeks before the event. After months of preparation, that was hard to accept. It’s one reason I write about handling setbacks and rebuilding motivation alongside the practical details of training.

My wife, Julie, brings years of running experience alongside her expertise as a qualified nutritionist. These days, she mainly hikes and enjoys run-walk outings once or twice a week. She contributes nutritional advice to the site and helps shape guidance for women runners and beginners. Together, we draw on research and experience to deliver practical advice, while being clear about what the evidence supports and where questions remain.

How I Assess Running Advice

When I investigate a running claim, I examine what the research found, how the studies were conducted and whether the findings apply to everyday runners. I look for evidence that disputes the claim and evidence that supports it.

When exploring experimental ideas, I explain why they interest me, what evidence exists, and what remains unproven. Updated pages include sources so you can check the research and read further.

Running Tips: Start Where You Are

New to running or coming back after a break? Start with Running for Beginners to build fitness gradually, find a comfortable pace, and make running part of your week.

Need structure or a clearer direction? Explore Running Training Plans to find a program that suits your current ability and goals, and understand how its sessions fit together.

Looking for motivation or more confidence? Visit Running Motivation and Mental Strength for practical ways to approach your runs, handle self-doubt and rebuild motivation after setbacks.

Want to add strength work? Strength Training for Runners introduces simple, beginner-friendly exercises you can do at home without equipment.

Managing pain or injury? Explore Running Injuries for guidance on common problems, prevention and recovery.

Hoping to lose weight through running? Running to Lose Weight considers how training, food choices and recovery work together.

The Four Foundations

As your running develops, you can explore four connected areas on the site: Motivation, Training, Nutrition, and Injury Management.

Training

Training helps you build the fitness you need for the running you want, from getting started to choosing a program that fits your goals and life. Begin with Running Training Plans.

Motivation

Motivation shapes consistency, confidence and how you respond when progress slows, or life interrupts training. Explore Running Motivation and Mental Strength.

Nutrition

Nutrition supports your running at every stage, from your first outings onwards, including fuelling, recovery and body-weight goals. If managing your weight is part of your goal, explore Running to Lose Weight.

Injury Management

Injury Management is about staying durable, recognising warning signs, and knowing when to adjust. Start with Running Injuries.

I’m also exploring brainwave entrainment, cognitive training and audio affirmations. In my experience, combining them helped my confidence and running performance, though that’s my interpretation, not proof. I’ll examine the research and post updates on the MyRT Blog.

Choose Your Next Step

You don’t need to work everything out at once. If you’re new or returning after a break, Running for Beginners can help you start at your own pace. If you already run regularly, explore our Running Training Plans or use the Four Foundations above to find guidance on the area you’d like to improve.

Visit the MyRT Blog for new pages, running tips and updates on my brainwave entrainment and cognitive training project. There’s plenty more to explore, and I’ll share what I learn as the site develops.

— Andrew & Julie.