Most runners believe that training harder leads to better results.
But what if that’s exactly what’s holding you back?
Running too fast, too often doesn’t just leave you feeling exhausted—it can limit your progress, increase your injury risk, and stop you from reaching your potential.
In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller breaks down the science behind the 80/20 Rule—one of the most effective and widely used training principles adopted by elite runners around the world.
Discover why spending around 80% of your training at an easy effort and only 20% at higher intensity can help you run faster, recover better, and stay injury-free for longer.
Whether you’re training for your first 5K, chasing a marathon PB, or simply trying to enjoy running without constant niggles, this episode will change the way you think about training.
🎧 IN THIS EPISODE YOU’LL LEARN:
✔ What the 80/20 Rule actually means—and where it came from
✔ Why easy running is the foundation of better performance
✔ The physiology behind aerobic development and endurance
✔ Why recreational runners often train too hard without realising it
✔ How hard sessions fit into a balanced training plan
✔ The connection between training load and running injuries
✔ How the 80/20 approach improves running economy and recovery
✔ Practical ways to apply the 80/20 Rule to your own training
✔ Common misconceptions that stop runners from improving
✔ The key takeaways for becoming a stronger, healthier runner
🏃 KEY TAKEAWAY
Running more intensely doesn’t always make you a better runner.
Training smarter does.
By making easy runs truly easy and saving hard efforts for when they matter most, you’ll build a stronger aerobic engine, reduce your risk of injury, and create a training routine you can sustain for years—not just weeks.
The goal isn’t to run hard every day.
It’s to run well, consistently.
🔗 LINKS
🌐 All Episodes:
https://www.buzzsprout.com/2545750
👟 Online Foot Consultation:
www.runnerssole.co.uk
👥 Join Our Running Community:
https://www.facebook.com/groups/17oz7x3jfe
🏃 ABOUT THE PODCAST
The Runner’s Sole Podcast is where running meets science, stride by stride.
Hosted by podiatrist and runner Sharon Miller, the podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice.
Whether you’re new to running or training for your next marathon, each episode gives you actionable insights to help you run stronger, healthier, and with greater confidence.
Support the show: https://www.buzzsprout.com/2545750/support