Most people think getting better at running means doing more: more kilometres, more intensity, more pain. That was me too—and it wasn’t sustainable. In this video I break down the 9 habits I wish I knew when I was going from beginner to intermediate, because the real upgrades are the small fixes that make running feel smoother, stronger, and way less beat-up. I start with posture and mechanics: getting out of an aggressive pelvic tilt, building a strong posterior chain, and using cadence to clean up your stride without overthinking it. Then we go down to the foundations—your feet. Foot strength matters, and so does choosing shoes that actually match your needs instead of masking weaknesses. From there I cover breathing and cardio basics so you stop redlining every run, and I explain how I use heart-rate training and the 80/20 idea to keep progress steady without burning out. Finally, I talk fueling—because you can’t train well if you’re under-fuelled. If you’re stuck on a plateau or you’re new and want to level up, these habits will help you run farther with better form, better recovery, and more consistency.