Being fast is one of the first things we brag about growing up. You sprint to one tree and then the next, raising your arms in triumph if you're the first one there. It feels good to be fast. But as you grow and mature, sit at your desk, gain weight, and lose some of that childlike spirit, you start to slow down. Well, let's change that.
Whether you're a miler or marathoner, a weekend jogger or a competitive racer, we can all be faster, even if it's just by 10 percent. "It's a nice goal," says two-time Olympian Alan Culpepper. "It gives people something to quantify their effort. And it's a significant improvement, but it's also within reason." We roped in national champions, authors, coaches, and pros to learn the secrets of how to speed our runs up little-by-little at every distance.
Run a Faster 10K
Once you’ve decided to become a serious endurance runner, it's critical to focus on your mechanics, which can improve your power and keep you healthy and more consistent. So remember five-time Olympic coach Bobby McGee’s three Cs:
Compact: Run with your elbows bent, shoulders relaxed.
Connected: Stand tall, hips forward with your feet landing beneath you.
Cadence: Keep your stride rate up and keep your feet in rhythm.
Key Workout: After upping your mileage base with longer, easier runs for six weeks, build strength and strength endurance with tough runs so your legs can sustain your new faster race pace much longer. "One word: Hills! It doesn’t getting easier as you get faster and fitter and stronger, you just learn to suffer more. Setting the internal dialogue leads to an improvement ”
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