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mercredi 20 août 2025

How to Run Faster

Our complete guide to upping your stamina and picking up the pace

When you set out on a run, your main goal is probably to beat your personal best (or at least work your way up to it). But when simply telling yourself to “run faster” isn’t enough, how do you actually improve your stamina and increase your running distance? The good news is that we have the ability to intentionally train and continue increasing our running speed over time. And this article will walk you through everything you need to know to improve your running speed, including useful stretches, training tips, and dietary changes that will help you pick up the pace.

Ways to Run Faster

  • To motivate yourself, set a goal to run a certain distance in a set amount of time. This gives you something to work toward.
  • Try different running techniques, like sprints, tempo running, and interval running to get your heart rate up and boost your stamina.
  • Eat a balanced diet, drink plenty of water, and do core exercises and weight training to keep your body in good shape.

Steps

Set a goal for yourself.

  1. Goals motivate you and give you a tangible number to reach for. You can set a goal that involves running a certain distance in a specific length of time—for example, your goal could be to run 1 mile in 8 minutes. Alternatively, you could set yourself a goal that involves increasing the number of steps you take in a minute or your cadence. The fastest runners in the world have an average cadence of around 180 steps per minute.[1]
    Run Faster Step 1 Version 3.jpg
    • It is important to have a specific goal in mind as you are training to run faster.[2] Having a goal will increase your motivation and force you to push yourself that little bit harder in order to attain it.
    • To find your current cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then, double this number to find your existing cadence.

Run sprints.

  1. Practice running quickly to get your heart rate up. Even if you’re not a sprinter, running sprints is a great way to increase your speed and focus on your form. Do sprints by warming up with a quick jog, then sprinting for about 30 seconds. Rest and recover for 2 to 5 minutes, then sprint again.[3]
    Run Faster Step 2 Version 4.jpg
    • Try to sprint about 4 times in a row before taking a long rest.

Practice fartleks, a version of interval running.

  1. Vary your running pace randomly to increase your stamina. "Fartlek" is a Swedish word meaning "speed play." To do fartlek training, head out on a 40- to 60-minute run, then pick a spot to start sprinting. Sprint as fast as you can for as long as you can (usually only 1 to 3 minutes), then slow back down to your normal pace.[4]
    Run Faster Step 3 Version 2.jpg
    • Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you're feeling on a given day.
    • Most runners don't use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body's ability.

Try tempo runs.

  1. Keep your heart rate up during a run to improve your running speed. To figure out your ideal “tempo,” or running speed, use a running pace calculator. Plug in your information, like a running distance and how long it takes you to run that distance, then mark down the pace that you can comfortably run for 30 minutes. Do a tempo run by heading out and running at your maximum pace for at least 30 minutes to keep your heart rate up the entire time.[5]
    Run Faster Step 4 Version 2.jpg
    • Your tempo pace may be faster than you’re used to maintaining. If you need to slow down, that’s totally fine.
    • Many runners like tempo runs because they’re so customizable to each person.

Practice interval running.

  1. Try different running paces to increase stamina and running distance. Interval running has been shown to increase both speed and stamina in athletes.[6] To do an interval run, run at a medium pace for 1 minute, then jog for 2 minutes. Repeat this cycle 4 times, then cool down at a walking pace for 5 to 10 minutes.[7]
    Run Faster Step 5 Version 3.jpg
    • By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.

Run hills.

  1. Use hills to gradually build speed over time. Either find a hill outdoors somewhere or use a treadmill with an incline setting. Run up and down the same hill going as fast as you can for as long as you can. Over time, your endurance and your stamina will increase, leading to faster run times.
    Run Faster Step 6 Version 3.jpg
    • Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces.
    • To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time.

Try plyometrics.

  1. Plyometric exercises improve your speed and the force at which you run. Studies have shown that plyometric exercises help runners in particular, improving how fast you can run during sprints.[8] To do plyometric exercises, focus on moves that emphasize speed and force.[9] Try exercises like:
    Run Faster Step 7 Version 2.jpg

Strengthen your core.

  1. Keep your core muscles strong to hold the proper running form. While it’s tempting to only focus on your leg strength when improving your running speed, your core muscles hold up your torso and keep the proper posture. Be sure to incorporate core workouts, like crunches, sit-ups, and planks into your exercise routine.
    Run Faster Step 8 Version 4.jpg
    • Work your core at least 2 to 3 times per week to strengthen it over time.

Incorporate weight training.

  1. Building muscles helps increase endurance and speed over time. Studies show that even a few weeks of weight training can improve your running speed.[10] Incorporate both upper and lower body weight training exercises into your workout routine, including:
    Run Faster Step 9 Version 3.jpg

Try swimming or cycling.

  1. Aerobic exercises increase the amount of oxygen in your muscles. The more oxygen your muscles get, the more powerful they will be, meaning the faster you can run. To do aerobic exercises, pick workouts that get your heart rate up, like:[11]
    Run Faster Step 10 Version 2.jpg

Warm up before every run.

  1. A quick warmup loosens your muscles and decreases the risk of injury. Before you set out on your run, always warm up for 5 to 10 minutes. Do something light that increases your heart rate, like jogging, jumping jacks, or running in place.[12]
    Run Faster Step 11 Version 2.jpg
    • When your muscles are warmed up, they’re looser and able to push you further. Running on tight muscles slows you down, and it also increases your chance of injury.

Maintain a balanced diet.

  1. Eating right gives you the fuel you need to stay healthy and run fast. Be sure to eat plenty of fruits, vegetables, lean protein, healthy carbs, and healthy fats. Runners often need more carbohydrates than those who don’t run, so focus on getting 60 to 70% of your diet from healthy carbs.[13]
    Run Faster Step 12 Version 2.jpg
    • Small portions of whole-grain rice and pasta (rather than their white counterparts, which are void of nutrients) are also a good mealtime accompaniment to lean meat and veggies, making dinner time healthy, tasty and satisfying—a much sought-after combination![14]
    • Don’t forget to drink water. Since you’re exercising often, keep a water bottle nearby and drink whenever you’re thirsty. Stay away from dehydrating liquids, like caffeine and alcohol, as much as possible.

Give yourself time to relax.

  1. A rest day helps your muscles repair so you can run faster. In addition to eating well, staying hydrated and training effectively, you also need to make sure that your body is getting the rest and recovery time it needs to perform well. [15] Give yourself 1 to 2 days of rest each week where you don’t run at all. If you like, you can perform another type of low-intensity exercise, like walking or doing yoga.
    Run Faster Step 13 Version 2.jpg

Running Tips and Tricks

Common Questions about Running Faster

What should I look for in a pair of running shoes?

When choosing running shoes, prioritize shoes that fit well, that have cushioning, and that offer support and stability. The right shoes for you will depend on your foot type, running style, and environment in which you'll be running, including the terrain. Although shopping online is convenient, trying on shoes in-person at the store and asking an employee for guidance is the best way to find the perfect pair of running shoes.

What are some good running drills to boost speed?

Any drill that focuses on your running mechanics—like foot placement, knee drive, and cadence—will help you become a faster and more efficient runner. Some effective drills for speed include butt kicks, high knees, the carioca drill (or lateral shuffle), strides, A-skip drills, and B-skip drills.

What are the best ways to warm up and cool down for runners?

Warming up before a run and cooling down after are essential ways to avoid injury while exercising. To warm up, begin your workout with 5–10 minutes of light aerobic exercise—such as walking briskly, marching, jogging slowly, or cycling—while performing dynamic stretches and movements, like jumping jacks, walking lunges, or toe touches. To cool down, end your run by walking or jogging slowly for 5–10 minutes and let your breathing and heart rate return to normal. Be sure to rehydrate by drinking plenty of water.

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How to Am I Smart

For over 100 years, psychologists and academics have crafted different types of intelligence tests, some of which boil a person’s intelligence down to a single number (an IQ). But this test is different!

Your mind is unique, vibrant, and one-of-a-kind—and you deserve a test that really lets you flex your specific brand of brain power! So, are you ready to get started? Hit “Start Quiz” to discover how smart you really are.

A smiling woman clutches two books in her arms while one book is perched on her head like a hat.

Questions Overview

Am I Smart?
Take this quiz to find out!

Quizzes Are More Fun With Friends

Share this quiz with your friends and compare results.

1. The washing machine isn’t working! What do you do?
  1. Find the manual and try to diagnose the issue by reading carefully.
  2. Take a look at the control panel and look for anything broken.
  3. Go on YouTube to see if I can find tutorials.
  4. Call the company’s customer service line and ask for advice.
2. If 6 lizards can eat 6 dandelions in 6 minutes, how much time would it take a single lizard to eat 2 dandelions?
  1. 12 minutes
  2. 6 minutes
  3. 18 minutes
  4. 15 minutes
3. You’re hiking alone when you injure yourself in a pretty bad tumble. What do you do first?
  1. Use my upper body strength to crawl to a more visible location.
  2. Try to identify the type of injury I have based on my symptoms.
  3. Take a deep breath. I need to be calm before I do anything.
  4. Look for anything in nature that can help me. Do I see any leaves or sticks that would make a good tourniquet?
4. You're asked to explain what an adverb is. What do you say?
  1. It’s a word that modifies verbs, adjectives, and adverbs.
  2. It’s a word that modifies other nouns.
  3. It’s an action word, like “catch” or “play.”
  4. It’s a word that connects other parts of a sentence together.
5. You’re waiting to be interviewed for your dream job. How do you calm your nerves?
  1. I pray or speak to a higher power.
  2. I remind myself of my strengths and capabilities (it's proven that mantras help with performance!).
  3. I hum a tune to distract myself.
  4. I think about how statistically, I'm qualified for the job—the odds are in my favor!
6. Imagine you're editing a photo that’s overloaded with intense colors. What setting allows you to tone these hues down?
  1. Saturation
  2. Brightness
  3. Contrast
  4. Sharpness
7. You're lifting up a heavy box. How do you do it?
  1. I hold it close to my body, have my feet set at a wide stance, and lift with my legs (not my back).
  2. I don't think about it, I just pick it up.
  3. I hold it close to my body, have my feet close together, and lift with back (not my legs).
  4. I use a lifting tool to raise it off the ground.
8. Which of the following is NOT proper camping etiquette?
  1. Keep your campsite lights pointed up so you can be easily found during an emergency.
  2. Look for occupancy tags before setting up camp so you don’t steal someone’s site.
  3. Stay quiet during your campsite’s requested hours.
  4. Throw away your trash and keep your campsite clean.
9. Your friend says they’re learning an instrument with a double reed. You assume they’re learning to play:
  1. The oboe or bassoon.
  2. The clarinet or saxophone.
  3. The flute or piccolo.
  4. The trumpet or trombone.
10. Someone is upset. Which phrase is most likely to make them feel better?
  1. "I totally understand why you'd feel that way. That sounds really upsetting."
  2. "It's going to be okay."
  3. "Can I give you some advice?"
  4. "You should try calming down."
11. Give yourself 30 seconds to list as many of your favorite things as you can (count on your fingers as you go). How many do you come up with?
  1. Over 30
  2. 20-30
  3. 10-20
  4. Less than 10
12. You have to memorize a difficult list of information by the end of the day. What do you do?
  1. Put the information into a song, then memorize it that way.
  2. I'm not worried. I'm great at memorizing what I read naturally.
  3. I use a visual memorization trick (like the Memory Palace trick) so that I can see the information in my mind.
  4. I invite friends over to help me learn. I know that I have an easier time studying in a group than solo.
13. It wouldn't be an intelligence quiz without a "choose the true statement" question! Pick the answer that you think is truest:
  1. Fame, success, and money are most important.
  2. Having fun as often as possible is most important.
  3. Love and relationships are most important.
  4. My spirit, soul, and faith are most important.

More Quizzes

Did you like this quiz?

All About the Theory of Multiple Intelligences

Some people believe that a person’s intelligence can be identified as a single number: an IQ, or Intelligence Quotient. Other people, like psychologist Howard Gardner, believe that intelligence is better defined in categories rather than as a single number. Let’s take a closer look:

What is the Theory of Multiple Intelligences?
The Theory of Multiple Intelligences speaks to the idea of intelligence taking multiple forms rather than existing as a single trait. In other words, people with different skills and talents (e.g., a basketball player, a chemist, a park ranger, etc.) could all be considered “intelligent,” just in different ways.

The 9 Types of Intelligence

  • Bodily-kinaesthetic intelligence: Think of this as “physical smarts.” A person with this type of intelligence has amazing hand-eye coordination and is really great with their hands.
    • Great careers: Athlete, artisan, contractor, carpenter
  • Existential intelligence: Think of this as “spiritual smarts.” A person with this type of intelligence feels most at home asking big questions within the realm of religion, philosophy, and spirituality.
    • Great careers: Spiritual leader, philosopher, psychic, yoga instructor
    • Note: This intelligence technically isn’t part of Gardner’s official Theory of Multiple Intelligences, but many people still include it in the list.
  • Interpersonal intelligence: Think of this as “people smarts.” A person with this type of intelligence has great social skills and is great at connecting with other people and reading their moods.
    • Great careers: Counselor, teacher, sales representative, government official
  • Intrapersonal intelligence: Think of this as “self smarts.” A person with this type of intelligence is really in tune with their thoughts and feelings and has a deep understanding of their strengths and weaknesses.
    • Great careers: Writer, philosopher, criminologist, psychologist
  • Linguistic intelligence: Think of this as “word smarts.” A person with this type of intelligence is probably skilled at writing, reading, and studying foreign languages.
    • Great careers: Journalist, author, professor, newscaster
  • Logical-mathematical intelligence: Think of this as “logical smarts.” A person with this type of intelligence has amazing critical thinking skills, is good with numbers, and has no trouble viewing things analytically.
    • Great careers: Accountant, programmer, engineer, lawyer
  • Musical intelligence: Think of this as “music smarts.” A person with this type of intelligence is really “tuned” into music and the world of sound and vibrations.
    • Great careers: Musician, vocal coach, singer, composer
  • Natural intelligence: Think of this as “nature smarts.” A person with this type of intelligence really resonates with the natural world, and is great at identifying different aspects of nature.
    • Great careers: Botanist, farmer, ecologist, geologist
  • Spatial intelligence: Think of this as “picture smarts.” A person with this type of intelligence is great at processing the world around them through shapes and visuals.
    • Great careers: Artist, interior designer, architect, graphic designer

Want to learn more?

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References



source How to of the Day https://ift.tt/vSzpwdb

https://warriorplus.com/o2/a/x8g6yk/0

How to Run Faster

Our complete guide to upping your stamina and picking up the pace When you set out on a run, your main goal is probably to beat your perso...

https://warriorplus.com/o2/a/x8g6yk/0