---
title: How to be a better runner
modified: 2026-06-10
---

足底筋膜炎/跑者足 (Jogger’s Heel) is the inflammation of the plantar fascia.

---

[Nick Bare’s strategies to run faster for longer:](https://www.instagram.com/reel/C-DZbAcuIua/)

1. Start running your easy days easier (below your max aerobic heart rate)
2. Follow the MAF [^1] method
3. Wear a heart rate monitor and sync to your watch so you can monitor heart rate in real time as you are running
4. Spend ~80% of your runs at or below this zone

---

[How to prepare for a marathon](how-to-prepare-for-a-marathon.md)

[^1]: = Maximum Aerobic Function, a heart rate-based training approach created by [Dr. Phil Maffetone](https://philmaffetone.com/method/) = $180 - Age$