Last Updated: February 9th, 2021
I’ve started running a couple of months back. My base mileage and time on track
23 Tips To Run Faster And Longer in 2021
Here are my 23 tips to make you run faster and longer in 2021. These are not the sexiest tips for running faster but nonetheless, they work. The simple thing is, there are no shortcuts. You need to perfect the forms, have proper nutrition, do strength and resistance training, along with stretching. Sleeping and relaxation is a very important part if you really want to build on endurance. None of the tips to run faster will
So, let us begin…
How to run faster longer?
Implement these simple running faster tips.
But before you begin, you need to have one essential running gear in place.
Your running shoes. No matter whatever you do, if your running shoes
I’ve always liked Brooks Ghost 13 as it is a durable, versatile running shoe.
It is suitable for most types of feet and you can use it on any surface including treadmills.
However, it is not suitable for trails. There you can use ASICS Gel-Kayano 25 SP.
Once, you have a proper running shoe in place,
Also, if you need a more step by step guide for building stamina, you may take a look at 17 Insanely Actionable Tips to Improve Your Running Endurance Today
1. Learn Proper Running Form
How do you play the Piano? 1 reed at a time.
How do you run? 1 Step at a time.
Running is a skill, and like all other skills out there you have to learn it.
For that, you have to learn how to learn properly i.e with proper form.
I cannot stress this enough.
Before you learn to run faster learn to run with proper form.
Running with proper form will not only improve your
Also, it will also help you to run faster and longer.
This to the point video will help you to understand how to run with proper form.
2. What are you aiming at
One of the best
Only telling that “I want to run faster and longer or I need to run faster” doesn’t work.
Do you want to run a marathon, a half marathon, a 10K, a 5K?
You can choose anything.
But be crystal clear about it.
Once you have your target, form a plan to conquer your target.
I would suggest that, if you are a beginner, shoot for a 5K first.
This will boost your confidence and will make you want more.
Here is a 5K running plan for a beginner
Also, while you are at it, choose your base mileage.
A 13 to 15 min mileage will help you run longer and faster. But you can aim for less or more.
3. Running Workouts for Speed
How to become faster at running?
Run with speed. Duh!
It’s not easy and will take a lot of deliberate practice on your side for running faster.
Worry not, we got you covered.
There are specific workouts that you can do for speed.
4. Strength Workouts
Now that you can run faster, we have to build your strength.
Because, if your body doesn’t have the stamina to support your speed, then you will never be able to improve.
So, no matter what, you have to work on your strength.
And this is not some rocket science.
The basic thing is, you have to build your core and back muscles.
They are the biggest groups apart from your leg muscles that
This excellent article will provide you more details about strength training and related exercises.
5. Stretch Workouts
This is the most overlooked part.
As per my coach, if you don’t stretch, you are setting yourself up for failure.
Why and how?
Basically, when you start to run, your muscles and tendons are stiff.
So, suddenly if you put a lot of pressure on them in the form of running, they will snap at some point
The result being, you will end up injured.
And if that is severe, then you will have to stop your training for a long period of time
Check these guides for details on exercises…
6. Learn to Breath
As a general rule, for running you should inhale for more duration than exhale.
So, try to inhale for three steps and exhale for two.
Try to do this a couple of times.
Then match that with your foot strike.
Like, inhale for
This is easier than you think
Just try a couple of times and you will get the hang of it.
7. What to eat to make you run faster?
Now comes the fun part.
One secret diet for runners to make them faster and stronger………….
How often have you heard it?
Many times right?
The truth is, you don’t need a special diet.
All you need to have is a nutritious diet based on your liking.
However, I’m a big believer
They tend to have more
This is due to the processing that they go through for undamaged overseas
So here are some guidelines:
8. Running Gears
Another important aspect to consider is what running gears should you use.
When I started only invested in a good running shoe.
I did not even buy a fitness tracker or something like that
The reason being, I was not sure whether I will continue or not.
And wanted to keep my cost to the minimum
If you are interested, you can check out my buyer’s guide for :
I’m Personally using Asics Gel Nimbus and it has suited me well.
9. Hill workouts
Where I train, doesn’t have too
But though it is a plain line, there are inclines all over.
I bet you also have faced the same.
So, it is better to learn to tackle the hills rather than trying to avoid it.
It will be super beneficial to build your muscles and will make you a lot stronger.
10. Resistance Training
I love resistance training.
Somehow pushing against the challenge and coming out as a winner is very tempting for me.
I know I sound like a psycho but…. 😛
Anyways, rather than my rambling, here is what you need to start your own resistance training routine.
This is not something from Mars.
This is simply curling your toes towards your shin while running…
Now don’t kill me…It was fun to show off 😛
But this really helps with your speed.
The surface area of your feet touching the ground reduces and so is the friction.
Hence you can glide faster
I started Yoga in 2012, as a way to
I lost some amount of mobility on my right wrist.
But yoga helped me to recover it completely.
Since then, I’m a blind follower of yoga.
What it has to do with running?
In fact, there are specific poses for runners to improve their performance
For starters, try these out
Sleep is the time when your body recovers.
If you don’t sleep properly, you will not recover.
And you will also risk a lot of health problems
So, sleep no less than 7 hours a day.
14. Vary the Speed
Since your body doesn’t get used to one pace, this agility makes you perform better
15. Practice Daily
This is obvious…
Practice makes a man
Since you are acquiring a new habit, you will have to practice it daily.
I generally take off over the weekends to recover, but for the rest of the days, I try to be regular.
16. Run more negative splits
When you get exhausted by the end of your running, if you can push yourself some more, you will have to be able to improve your speed and endurance way more.
If you can do that, you will start to see significant improvement in your running:
“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali
If you are running 1 negative split per week, then make it 3.
Also, many of us, subconsciously don’t believe that negative splits will work or think it is too hard.
So, we all together skip it.
If you are one of those, start including 1 negative split in your weekly routine.
This you tremendously boost your speed and endurance.
17. Try Yasso 800s
As runners, we often hit stamina and speed plateau.
No matter what we do, we cannot seem to break out of that plateau.
If that is the case with you, try running Yasso 800s.
Your goal is to run 800 meters in a similar and smaller time frame as your marathon.
Here is an example:
If you are running a marathon in 4 hours 30 min, then you should try to run a Yasso 800 or an 800 meter in 4 mins and 30 secs.
Simple, isn’t it?
18. Try some other form of exercise like bike, elliptical, or rowing
Our body is very interesting.
It gets used to any form of exercise very easily.
So, if you continuously run, it will also get used it and your visible improvements will be nil.
However, if you try some other kind of exercise like biking or elliptical, then you can break that monotony.
In fact, I would advise that you try rowing.
Running is a load-bearing exercise whereas rowing is diagonally opposite to it.
It is a non-load bearing exercise and will give a complete and effective workout to your body.
Also, you don’t need any expensive gym memberships.
There are good affordable rowing machines available that will last you for years and at the price of any higher-end running shoe.
19. Run non-stop for a fixed period of time
Most of us run in intervals.
Faster runs followed by slower runs and repeat.
However, again it gets monotonous for your body.
So, have some sessions in a week where you continuously run for 10 mins or more.
This will improve your endurance massively and if you can focus on improving your cadence at the same time, then you will end up being faster.
20. Improve your cadence
Cadence is the number of strides you take per minute when you run.
Most of the runners who have been training for some time have a cadence of 150 to 170 spm or strides per minute.
For a slower runner, it may be less.
So, if you work towards improving your cadence, you can be a way faster runner.
How to improve your cadence?
Run will a metronome. (use a metronome app on your smartphone)
Set it to your desired bpm or beats per minute.
Try to match the steps with the beats.
Also, try to land on your toes rather than heels. This way you will a speed improvement almost immediately.
21. Push yourself for 10 min more
Let’s say you run for 30 min every day.
Then on a couple of days run 10 min more.
This will give running a solid boost.
Also, if you want to up the challenge, then run negative splits in those 10 mins.
You will be amazed by the result you can produce with this.
22. Warm-up properly
With the night’s rest, your muscles get stiffened and lesser flexible.
You can run with those muscles, however, you will never achieve the performance you want to.
Also, you will increase your chances of getting injured which may halt your progress.
Rather than that, do a proper warm-up.
If you don’t know how to read signs that you are sufficiently warmed up, look for these signs:
- Light sweating
- Increased ventilation
- A warm feeling all over your body
- No tensed feeling in your muscles.
23. Have a carb-rich snack before running
Running on empty may seem to be a great idea especially if you are trying to lose weight.
However, if you are trying to build your performance it is a very bad idea.
When you are running you need a fast supply of energy.
However, you are empty, so your body will turn towards fat and your muscle protein.
Gradually you will observe muscle breakdown, pain, and general fatigue.
In that situation, you may say ‘goodbye’ to your performance forever.
However, if you have an apple or a banana 20 in before every run, your body will turn towards that fuel store when it needs it.
The result will be faster and stronger.
Achieve your goal to Run Faster and Longer in 2019 using these simple tips
It will just take some deliberate practice on your side
If you make up your mind to do it, then you will see
Wish you all the best in your journey.
Let me know how it goes
What is your favorite tip for Running Faster and Stronger?
Let me know…
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
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