Running is one of the most accessible and effective forms of exercise. It requires little equipment, can be done anywhere, and has numerous health benefits. From weight loss to reduced disease risk, running is a great way to improve your fitness.

If you’re looking to become a faster, stronger runner, there are several strategies you can implement. With the right training plan and commitment, you can smash your PRs and reach new distances. Here’s how to run faster and longer.

Proper Running Form

Before trying to go faster or longer, focus on having proper running form. Good form helps prevent injuries and makes you more efficient so you can run faster with less effort.

Posture

Stand up straight with your eyes looking forward. Avoid bending at the waist or arching your back. Keep your shoulders down and relaxed.

Arm Carriage

Your arms should drive forward and back in time with your legs. Bend your arms at 90 degrees and keep them close to your body. Swing them forward and back rather than side to side.

Foot Strike

Aim to land on the mid-to-front part of your foot. Landing on your heels puts extra strain on your knees and calves. Focus on light, quick turnover.

Cadence

Shoot for a cadence around 180 steps per minute. This quicker turnover helps prevent overstriding. Take shorter, quicker steps to run faster.

Build Your Running Base

Before training for speed or distance, build an aerobic base. This base training increases your endurance and prepares your body for more intense running.

Go Slow and Long

Do the majority of your runs at an easy, conversational pace. Slow running builds capillaries in your muscles, improving blood flow and oxygen delivery.

Increase Weekly Mileage

Build your weekly mileage by around 10% each week. Gradual increases allow your muscles, tendons, and bones to adapt to the added stress.

Run Consistently

Run at least 4-5 days per week to develop your aerobic system. Consistency is key, even if you can only run short distances right now. The miles will build up over time.

Add Speed Workouts

Once you’ve built a solid base, begin incorporating speed workouts 1-2 times per week. Speedwork stresses your muscles differently to boost power and efficiency.

Strides

Strides are short, controlled sprints done after an easy run. Accelerate for 100 meters then decelerate for 100 meters. Do 6-10 strides 1-2 times per week.

Intervals

Interval training involves periods of hard running with recovery in between. Try repeating 800-meter intervals at your 5K pace with 400-meter recoveries.

Hill Sprints

Find a moderate hill and sprint up it for 30-60 seconds. Walk or jog back down for recovery. Do 5-10 hill sprints 1-2 times per week.

Lengthen Your Long Run

The long run is key for building endurance. Slowly increase the distance of your weekly long run by 1-3 miles until you can run for at least 90 minutes.

Consistency Again

Run your long run at the same easy pace each week. The distance, not the intensity, is key here for increasing your endurance.

Refuel Properly

Eat a carbohydrate-rich meal and hydrate well within 30 minutes after your long run. Good refueling helps your muscles recover and adapt.

Every Other Week

Consider increasing your long run distance every other week rather than every week. This provides more recovery time as the distances get longer.

Cross Train for Variety

While running should make up most of your training, cross training 1-2 days per week can boost your fitness. It also gives your running muscles a break.

Cycling

Cycling works your quadriceps and cardiovascular system without the impact stress of running. It’s a great active recovery workout.

Swimming

If you have access to a pool, swimming is an excellent zero-impact aerobic workout. It improves your lung capacity too.

Yoga

Yoga improves flexibility, core strength, balance, and recovery. The increased range of motion can help you run more efficiently.

Eat to Run Faster and Longer

A proper diet provides the fuel and nutrients needed for peak running performance. Emphasize nutrient-dense whole foods for the best results.

Hydrate

Drink at least half your body weight (in pounds) in ounces of water daily. Dehydration negatively affects your running and recovery.

Healthy Carbs

Runners need adequate carbohydrates for fuel. Get your carbs from whole grains, fruits, vegetables, and limited refined grains.

Lean Protein

Protein foods like poultry, fish, eggs, lean red meat, nuts, seeds, beans, and soy products help repair damaged muscle tissue.

Nutrient-Dense Foods

Emphasize vegetables, fruits, whole grains, nuts, seeds, eggs, lean meats, legumes, yogurt, and quality fats like olive oil.

Listen to Your Body

Training harder means paying closer attention to your body’s signals. Learn to distinguish between normal muscle soreness and real pain or injury.

Smart Rest

Rest days are just as important as training days. Know when to take a day off when you feel overly fatigued or sore.

Recovery Techniques

Icing sore muscles, self-massage, Epsom salt baths, compression gear, and sleep can all speed recovery between workouts.

Injury Prevention

Warm up properly before running, replace shoes every 300-500 miles, vary running surfaces, and incorporate strength training to help prevent injuries.

Set Goals and Celebrate Small Wins

Signing up for a race gives your training purpose and motivation. Setting smaller goals along the way is equally important.

Benchmark Workouts

Establish benchmark workouts like a time trial or fartlek run every few weeks to track your progress. Seeing those fitness gains is extremely motivating!

Race Goals

Pick out some races and set time goals for each one. Register early for extra motivation to stick to your training.

Reward Yourself

Celebrate hitting workout goals, weekly mileage targets, and distance PRs. Reward your hard work with a recovery meal, massage, or rest day.

Conclusion

Improving as a runner requires commitment and smart training, but the results are well worth it. Run faster, longer, and stronger by focusing on proper form, gradually increasing your mileage, doing speedwork, going longer on runs, cross training, fueling well, listening to your body, setting goals, and celebrating small wins. Stick with the process, work hard, be patient, and you’ll be amazed by the fitness gains.

FAQs

Q: How often should I increase my weekly mileage?

A: Increase your weekly long run distance by ~10% each week to allow your body time to adapt to the added stress. Aim to boost your overall weekly mileage by ~10% about every 4 weeks.

Q: What should my easy run pace be?

A: Your easy run pace should be 60-90 seconds per mile slower than your 5K race pace. You should be able to hold a conversation at this comfortable pace.

Q: How long are tempo runs and lactate threshold runs?

A: Tempo runs typically last 20-40 minutes at a comfortably hard pace. Lactate threshold runs are slightly shorter at 15-25 minutes at a pace between your easy and 10K pace.

Q: How often should I replace my running shoes?

A: You should replace your running shoes every 300-500 miles depending on your body weight and running surfaces. Lighter runners can stretch shoes longer than heavier runners.

Q: What should I eat the night before a long run?

A: Eat a high-carb dinner with lean protein 2-3 nights before a long run to stock your glycogen stores. Avoid fatty, hard-to-digest foods. Hydrate well too.