Watch more Running Training videos: http://www.howcast.com/guides/548-Running-Training Subscribe to Howcast's YouTube Channel - http://howc.st/uLaHRS Learn how to run faster using these helpful tips. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: http://howc.st/ytmainplaylists Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - http://howc.st/HOE3aY Howcast Video Games Channel - http://howc.st/tYKKrk Howcast Tech Channel - http://howc.st/rx9FwR Howcast Food Channel - http://howc.st/umBoJX Howcast Arts & Recreation Channel - http://howc.st/vmB86i Howcast Sports & Fitness Channel - http://howc.st/vKjUjm Howcast Personal Care & Style Channel - http://howc.st/vbbNt3 Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Warning Consult your physician before beginning any new exercise regime. Step 1: Develop your foundation Develop your foundation as a long distance runner by running 20 miles a week before pushing your speed in order to reduce injury risks. Step 2: Ramp up Slowly ramp up your running speed during training sessions without pushing yourself to the point of fatigue. Step 3: Integrate interval training Integrate interval training into your routine beginning with 30 seconds of fast speed followed by 30 seconds of slow jogging and repeating, eventually working up to three-minute intervals. Step 4: Mix the tempo Mix the tempo of your training by running at a comfortably hard pace at least once a week. Step 5: Cross-train Cross-train at least once a week to run faster, concentrating on aerobics and strength-building exercises like yoga or Pilates. Tip Sleep and eat properly to allow your body to restore itself, especially before a big race. Step 6: Run races Run races to allow the spirit of competition to motivate you to run faster. Crossing the finish line with the pack may be just the challenge you need to further your speed training. Did You Know? Studies show vitamin D improves athletic performance and helps athletes to run faster and jump higher.
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