How to run faster, longer and less tiring

Improving running speed and endurance requires a combination of scientific training, a balanced diet, and adequate recovery. The main methods include adjusting running posture, interval training, strength enhancement, nutritional supplementation, and respiratory control.

1. Adjust running posture

Keep your body slightly forward, avoid leaning back or hunching, and reduce energy loss. When landing, use the forefoot to first touch the ground and reduce knee joint impact. Control the arm swing angle at around 90 degrees and coordinate with the leg movements. Regularly analyze running posture issues through video recording and gradually correct bad habits.

2. Interval training

uses alternating fast and slow interval training to improve cardiovascular and pulmonary function. For example, sprint at 80% of maximum heart rate for 1 minute, then jog for 2 minutes to recover, repeating 6-8 groups. Schedule 1-2 interval training sessions per week, gradually increasing the intensity after 4 weeks. This type of training can significantly improve lactate tolerance and maximum oxygen uptake.

3. Strength Enhancement

Conduct weight-bearing exercises such as squats and lunges on the lower limbs to enhance muscle strength, 2-3 times a week. The core muscle group is trained through movements such as plank support and supine abdominal rolling to reduce energy leakage during running. Upper limb strength training helps maintain arm swing efficiency, and push ups and pull ups are recommended.

4. Nutritional supplementation

Consume easily digestible carbohydrates such as bananas and oatmeal 1-2 hours before running. Supplement electrolyte containing sports drinks every 45 minutes during long-term running. Supplement protein and carbohydrates within 30 minutes after running to promote muscle repair. Ensure sufficient iron intake in daily diet to prevent exercise-induced anemia.

5. Respiratory control

uses abdominal breathing to increase oxygen intake, maintaining a rhythm of 2-3 steps per inhalation and 2-3 steps per exhalation. Inhaling through the nose in cold weather reduces respiratory irritation. When breathing rapidly, you can actively slow down and adjust the rhythm to avoid the occurrence of bifurcation. The improvement of running ability needs to be gradual, and it is recommended to increase the amount of running by no more than 10% per week to avoid injury caused by overtraining. Alternate training days of different intensities to give the body sufficient recovery time. Choose professional running shoes to reduce joint pressure, and do dynamic and static stretching before and after running. Maintaining sufficient sleep helps with the recovery of athletic performance, and recording training data facilitates tracking progress. When encountering the platform period, you can try cross training such as swimming and cycling to break through the bottleneck.