If you’re looking to improve your runs, then look no further! We’ve partnered with Runna to highlight the simple steps you can take to make you run faster or longer.
Runna Coach Anya explains that by including a variety of different types of runs in your training plan, you can improve your running speed and endurance simultaneously: “By doing intervals and tempo sessions, your body will adapt to adding these bursts of speed in, whilst also improving your stamina.”
If you’re a beginner runner, Coach Anya’s advice is to focus on distance first. As a beginner, it’s really important to focus on your form and slowly increase your distance.
Your speed will naturally start to increase with time, but by focusing on distance, you will naturally build your fitness foundations, which is exactly what you want for running success. Speed can come into play a bit later, once you start feeling comfortable as you run. Most road running distances from 5km (and shorter) to ultra marathons primarily use your aerobic energy systems, so it’s important to build your endurance base.
Whether you're training for a marathon or just want to enjoy longer runs, we've got you covered. Here are our top six tips to help you run longer:
Building up your weekly mileage is key to your endurance, but you need to do it gradually to avoid injury. Start by adding no more than 10% to your total weekly mileage and less, if you’re prone to injuries.
For example, if you’re running 30 kilometres (or miles) a week, increase it by 3 kilometres (or miles) the following week. This allows your body to adapt to the increased workload. Consistency is key, so spread the miles across all your runs instead of concentrating them all on one or two days.
Long runs teach your body to handle prolonged periods of running and improve your mental stamina. To increase the distance of your long runs, add a couple of kilometres every two weeks or so. If your current long run is 10 km, aim for 12-13 km in two weeks from now.
The goal is to get your body used to spending more time on your feet without pushing too hard and burning out.
Here at Runna, we’re big advocates for embracing and loving a slow run.
Running at a slower pace helps build your aerobic base, which is key for running longer distances and overall fitness. When you run fast, you tire out quicker, meaning that you aren’t able to sustain the effort for the entire distance you’d planned.
For the majority of your long runs, aim to run at a pace where you can hold a conversation without getting out of breath. As your endurance improves, you’ll find that your slower pace naturally becomes faster over time.
When running longer distances, fuelling your runs properly is essential for better performance. This means eating well before your workout, but also carrying with you an energy bar or gel for the run.
Hydration is equally important. Drink water throughout the day, not just before/during/after your runs!
Cross-training is a good way to improve your running endurance and fitness without overtraining. Finding something you enjoy, like cycling, swimming, hiking or strength training, will improve your overall fitness and help prevent running related injuries.
If you can aim for strength conditioning at least once or twice a week, this will help you enhance your running efficiency and reduce the risk of injury.
There is not better motivation than a goal to work towards. Whether that’s achieving a time in an organised race or just for your own records, goals are the best way to keep going when you don’t want to.
If you’re more interested in running faster rather than longer, we’ve covered that with Runna, too! Here are our top six tips for running faster:
When it comes to running a faster mile, the right form is crucial. Good form reduces the risk of injury and makes your running more efficient. To improve your form, start by keeping your head up and looking forward, not down at your feet. Your shoulders should be relaxed and square, with your arms swinging naturally at your sides.
Your foot strike is also important. Aim to land midfoot rather than on your heels, and ensure your feet land directly under your hips. This will help you maintain better balance and reduce the strain on your joints.
To become faster, you need to run faster, simple.
Tempo runs involve running at a challenging but sustainable pace for a set distance or time, then jogging, then picking up the speed again. This helps improve your speed endurance, so that you can maintain a faster pace for longer periods.
Interval training requires shorter bursts of high-intensity effort followed by periods of walking or stopping completely to catch your breath.
We recommend adding interval or tempo runs to your schedule once or twice per week.
Running uphill forces your muscles to work harder and build strength and power in your legs. It’s tough, but worth it!
Coach Anya agrees: For her, hill sprints will improve your speed making you a stronger, more powerful runner. They also improve form through the explosive reaction and strengthening key muscles, which will help running efficiency.
We recommend you start by incorporating hill repeats into your weekly routine. Find a hill that takes about 30-60 seconds to climb at a hard effort and do 4-6 repeats.
Your lactate threshold is the point at which your muscles start to fatigue due to lactic acid build-up. If you can increase this threshold, you will start to notice that you can go a little longer each run before you start to feel that ache in your legs.
This goes hand in hand with your tempo runs, master them and this benefit will follow!
The right running shoes should provide adequate support, stability, and return on energy when your foot strikes the ground, helping you run more efficiently, but what works for one might not necessarily work for you. We recommend having a gait analysis to ensure you’re getting the most out of your footwear.
This might seem like an obvious tip, but your breathing makes a huge difference in how you run. Efficient, controlled breathing helps deliver oxygen to your muscles at a better rate, which can improve both your endurance and speed. Practice taking deep breaths using your diaphragm rather than shallow breaths from your chest, and try a 2:2 breathing pattern, where you inhale for two steps, then do a long exhale.
The final step is to just get going! If you have a training plan in place, stick to that, but slip in a few of our tips above depending on what your goals are, and you’ll soon start to see improvements in your speed and endurance.