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How to Improve Your Running Speed and Endurance



Improving through Interval Training

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Method 1 Quiz

How should you feel at the end of 12 minutes of interval training?

Not quite! You should feel calm and relaxed at the beginning of interval training when you warm up by stretching, walking, or jogging. There’s a better option out there!

Not exactly! During interval training, you want to “go into the anaerobic zone.” This means exercising to the point where you’re literally gasping for breath! Try another answer...

Nope! At the end of 12 minutes of interval training, you will be more than a little sore because you are pushing yourself to your maximum capacity. Pick another answer!

Correct! After your 12 minutes of interval training, you should be utterly exhausted. If you aren't, you need to push yourself harder while running. Read on for another quiz question.

Improving by Stretching

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Method 2 Quiz

Which type of stretch is good to do after your run?

Not exactly! Walking lunges are a great way to stretch before you begin your run, not after. Click on another answer to find the right one...

Nope! You should do leg swings before you begin your run, not after. Try another answer...

Exactly! To perform standing quads, stand with your legs together. Bring your left foot behind your back to your left hand, keeping your thighs pressed together. Then, press on your foot with your hand, making sure not to overextend yourself. Read on for another quiz question.

Improving through Strength Training

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Method 3 Quiz

Which is the correct way to perform push-ups?

Nope! You should place your hands on the floor right next to your armpits, not above them, when doing push-ups Choose another answer!

Nice! You perform a push-up by pushing yourself up from the floor using only your arms. Read on for another quiz question.

Not exactly! When performing a push-up, you should lower your chest so that it is just above the floor but not touching it. Try again...

Try again! During push-ups, you should make sure you back is straight, not arched. Guess again!

Community Q&A

Add New Question
  • Can squats improve your speed?
    wikiHow Contributor
  • Can I increase my speed in 3 weeks if I'm a beginner at running?
    wikiHow Contributor
    It depends on your age, genetics (some people are natural runners, others have to work at it), weight, eating habits, and overall level of fitness when you began.
  • What are the exercises I should do to increase cardiac output and more oxygen supply to lungs?
    Any lengthy, strenuous exercise will do the trick: running, swimming, calisthenics, etc.
  • Is running in the morning better than running at any other time?
    wikiHow Contributor
    In my opinion, yes. Early morning is the perfect time for a run. The weather is usually pretty mild, if the sun is up, you'll get some Vitamin D, and it's a great way to wake yourself up and get energized for the day.
    wikiHow Contributor
  • What actions can I take to improve my running speed?
    wikiHow Contributor
  • What are the benefits of skipping?
    wikiHow Contributor
  • What exercise is best to increase my running speed?
    wikiHow Contributor
    Try for interval training to increase your speed.
  • How can I increase my sprint speed?
    wikiHow Contributor
  • How can I increase my speed and stamina?
    wikiHow Contributor
    Try working out in the gym with push-ups, planks, squats, sit-ups and lifting weights.You can also try losing weight, because the lighter you are,the easier you can run. Do interval training to increase both your stamina and speed.
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    Demonstration of method 1-Improving by interval training


    • Take long steps. Always keep your back bend in front while you're running. Take and release breath with nose while you're running.
    • Listening to music while running may also help to forget the fact that you might be tired.


    • Always consult your doctor before beginning a new exercise program.

    Article Info

    Categories: Running

    In other languages:

    Español: mejorar tu velocidad y resistencia al correr, Русский: развить в себе выносливость и скорость, Português: Melhorar a Velocidade e Resistência na Corrida, Italiano: Aumentare Velocità e Resistenza nella Corsa, Deutsch: Deine Laufgeschwindigkeit und Ausdauer verbessern, Français: améliorer sa vitesse de course à pied et son endurance, العربية: تحسين وتثبيت سرعتك في الجري, Nederlands: Je loopsnelheid en uithoudingsvermogen verbeteren, Bahasa Indonesia: Meningkatkan Kecepatan dan Ketahanan Lari, 中文: 提高跑速与耐力, ไทย: เพิ่มความเร็วและความอึดในการวิ่ง

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