How To Run Faster And Longer

Are you interested in learning how to run faster and longer? Whether you’re running track, playing soccer or running in triathlons, running faster and longer is certainly something that you as an athlete want to be able to do. Even if you’re just running for fitness purposes, running faster and longer will increase your overall fitness levels and help you shed unwanted pounds while you build greater muscle tone.

1. When you go running, do interval training. This means mixing it up so that sometimes you are training for running faster (sprinting), and other times you are training for running longer (increasing endurance). Interval training keeps things mentally interesting so you stay motivated, prevents the body from getting used to the same exercise through too much repetition and helps you build anaerobic as well as aerobic fitness (running faster and longer requires both). Read about interval training or talk to a fitness trainer to understand how to put together an interval training program that is tailored specifically to your needs.
2. Go running uphill or up and down stairs. Running up and down inclines builds power in your legs, feet and buttocks. It also enhances the speed with which you build strength in your heart and expand your lungs.
3. Don’t overdo it. Much modern health research suggests that we should not be running marathons. If you are more interested in distance running than sprinting, for the sake of your health keep your longest run at no more than a half marathon (thirteen miles).
4. Persist. You need to run at least five days a week to be running longer and faster. Make some days long days, some days short days, and take at least one day per week and just do sprints (this should be no more than a fifteen-minute workout). But, you should have at least one full day of rest each week. Also, always have a short day the day before a race or competition, never a long day.
5. Understand peaking. You may need to read up on this or talk to a trainer, but you will “peak” in your training and then tail off for a while before you can peak again. This is natural. If you’re running for competitive reasons, you need to know how to peak yourself for the most important meets.
6. Eat right. Running well means having a proper runner’s diet. Avoid refined sugars and milk (except for almond or rice milk). Load up on carbs the night before the day of a race, or if you only run for fitness, do carbo loading only on nights before your long days. Otherwise, have a diet high in protein and healthy fats. You should use herbal or vitamin supplements, too.

Follow these steps to increase your running prowess and stay mentally tough!