Proven Ways to Boost Your Running Performance — According to a Melbourne Running Physio

This article breaks down the key insights from the latest online workshop.. the 'Runner's Improvement Toolkit' webinar—an evidence-based deep dive into strength training, performance optimisation, recovery strategies, and endurance nutrition for runners of all levels. The workshop was led by Ky Wynne, an experienced Melbourne running physiotherapist, through an exciting new project, Runner's Edge Physio (stay tuned for 2026!). The webinar explored proven methods to improve running economy, boost race performance, reduce injury risk, and maximise training efficiency. Whether you're a recreational runner or building toward a PB, this summary brings together a little recap and summary of the science-backed strategies from this workshop to help you run stronger, faster, and smarter.

This workshop was the start of some exciting new developments in the running space, including free athlete education. The summary points from the workshop are available below, however the full 1 hour evidence based summary is available online for those who subscribe to Runner's Edge Physio. For those interested in the recording, and future events, please sign up to the mailing list via this sign up link!

Webinar Summary:

• Strength training can boost endurance (↑7.2%), running economy (↑8%), and sprint speed (↑3.4%) without unwanted bulk.

• Polarised training (80% easy / 20% hard) improves performance more than other models.

• Sleep is a major performance driver—poor sleep increases injury risk 1.8×; good sleep can improve time-trial performance by up to 6%.

• Caffeine improves performance (↑3.1%) and reduces effort; tapering pre-race boosts performance up to 9%.

• Smiling can improve running economy and reduce perceived exertion.

• Music can improve run performance.

• Running with others boosts motivation; plyos significantly improve performance and sprint times.

• Carb strategy: 60g/hr for 1–2.5 hr races, 90g/hr for longer events; carbs during/after training improve recovery.

• Mindfulness + self-talk improve time-trial performance up to 18%.

• Super shoes improve running economy up to 13%, but increase foot/ankle injury risk.

• Technique, cadence, breathing, and consistent training can improve running economy up to 14%.

• Combining multiple tools—strength, sleep, recovery, fueling—creates the biggest performance gains.

Want more free running physio information and education? Follow @kywynnephysio and @runnersedgephysio on Instagram!