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How To Run Faster, Stronger, Longer
Do you ask yourself, “How do I run faster and run stronger?” It’s the most asked question about running. Here are three steps to run faster, run stronger, and effortlessly run a new personal best without killing yourself with training that is likely to get you injured.
3 Simple Ways To Run Faster and Run Stronger.
1 - Run Hills
I used to hate hills. Now I love them. Okay, I don't know that "love" is the best description, but I love the results it gives me. My Saturday training run route is often a 2,500-foot climb over 6 miles in the mountains of Medellin Colombia. When I am not in Colombia, I run hill repeats if there is not a suitable mountain. When you run hills, everything has to work harder. At first, this might reduce your personal best time. But don't worry because if you consistently and regularly run hills, you will run faster and set new personal records.
2 - Weight Train
A study by The Journal of Strength and Conditioning Research shows that runners who add at least 3 days of resistance training improve their race times. In unscientific studies and using my life as a test tube, I have also found dramatic improvements in my running strength, speed, and distance when I also consistently do resistance training. Especially abs. The stronger your core muscles, the faster your run personal record.
3 - Run Faster and Finish Fast
Sometimes I don't have time to run a 5 or 10-mile training run during the week. Sometimes that pesky job takes up too much time. So I will go out and run a strong 2 miles at a faster pace than my normal strong pace. It's not an all-out run like sprint intervals, but it is a pace strong enough to keep me breathing heavily.
You can also run your normal training run but finish the last half mile, or the last mile, at a stronger pace. Not so fast you risk injury, but 10-15% harder than the rest of your run. This will push your cardio up a level when your lungs are already working hard. Do this a couple of times a week and you will quickly see improvement.
4 - Run Longer
It’s like fingernails on a chalkboard to me when I hear people and coaches say that when training for a marathon, you only need to do training runs of 20 miles. That’s one way to be sucking wind and hating the last 5 or 6 miles of your marathon.
Instead, do some training runs that are 20% longer than your race. If you are training for a 5k, then occasionally run 7k. Running a half marathon, occasionally run 15 miles. Getting ready for a marathon? Add in a few 30 mile run routines.
Because you are training your muscles, cardio, and most importantly, your mind, you can run further than the race distance. Your mind and your body will know that it is possible to finish strong. In your mind, you will know, "It's just a half marathon. My training runs are 16 miles!"
This will help you run faster, run stronger, and have the mental confidence to know that you are stronger than the race.
So if you find yourself wondering, “How do I run faster?” or “How do I run a personal record?” Mix in these 4 running training tips to improve your race speed, so you can run stronger, and set a new personal best without increasing your risk for a running injury.
If you have ideas, feedback, or would like to suggest a topic for me to write about, connect with me on Instagram at /croixsather. Or on my website: https://www.croixsather.com/ where you can also get a free success training program.