Running Advice to Get Faster

Here's some advice from running coach Brad Hudson I found on the web at He coaches 2:13 marathoner and Olympic gold medal marathon hopeful Dathan Ritzenhein.

Run Faster, Expend Less Energy
"Whether you're trying to log a faster 10-K or just keep up with your bean-thin teen, the key to running more efficiently is to reduce the amount of time your feet spend on the ground. One of the best ways to do this is with hill sprints. Find a stretch of road with a 10 percent grade (think: bunny slope) and sprint up it for 10 to 12 seconds. Stay on your toes, lifting your feet rapidly and taking short, quick strides. Walk back down, rest three minutes, and repeat. Steadily work your way up to six to eight sprints. In so doing, you'll condition your fast-twitch muscle fibers--the ones that count in the 40-yard dash--to fire at maximum intensity, and your nervous system to relay signals more efficiently."

Build Speed Stamina
"Everyone knows that intervals are the key to cardiovascular fitness, but if you want to achieve a new personal best, don't focus on increasing your interval speed, focus on increasing your interval distance. For example, if you regularly run six miles, start running every other mile at your targeted 10-K speed. Once that becomes comfortable, steadily increase the distance of each interval until you're running all six miles at your race pace."


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