How To Run Faster And Longer – 10 Best Tips

Last Updated on October 29, 2023 by Amanda Bowden

Unlock Your Running Potential with Expert Tips and Strategies

Do you feel tired and sluggish when you decide to push the miles or speed? Does running for longer seem like too much effort, or do you feel like you can’t quite hit the race times you’d like to? Well, if that’s the case, then read on to find out how to run faster and longer – and we’ve got 10 fantastic tips to help you out!

1. Harness the Power of Caffeine To Run Faster And Longer

Caffeine is a natural stimulant most of us consume anyway, in tea and coffee. But did you know that if you have the right amount, at the right time, it can give your running performance a significant boost?

Here’s how to harness the power of caffeine effectively:

• Timing Is Key: Consume caffeine strategically before your run. It’s best to do so about 30 minutes to an hour before your workout to allow its effects to kick in. And, as caffeine can stimulate your digestive system, having it an hour before your run also allows for the opportunity to go to the toilet before you head out.
• Dosage: The optimal caffeine dosage varies from person to person, but a general guideline is 3 to 6 milligrams of caffeine per kilogram of body weight. This means if you weigh 70kg you’d need between 210mg and 420mg of caffeine to get the desired effect. Experiment with your caffeine intake in training to find the right amount to boost your speed without making you feel jittery.
• Reduced Perceived Effort: Caffeine can make your runs feel easier! It does this by reducing your perception of the effort required to keep on running. This can be especially beneficial for longer runs, as it helps you push through mental and physical fatigue.
• Increased Endurance: Studies have shown that caffeine can enhance endurance by helping you tap into your energy reserves more effectively. It can have a significant effect, boosting the time you can run until you become exhausted by 2-7%!

Where should I get my caffeine?

Tea probably doesn’t contain enough caffeine to get the effects, not unless you drink a huge amount! You could drink coffee, although you may still need to drink more than you normally would.

A filter coffee contains 70-140mg caffeine, depending on how strong you make it, and a double expresso contains about 120mg caffeine.

So, depending on your body weight and the strength of your coffee, to run faster and longer you may need to drink two to four cups!

Other options include energy gels that contain caffeine, and caffeine pills.

Related: Should I Drink Coffee Before A Run?

2. Jump Squats for Explosive Running Power

Do sets of jump squats three times a week. It can be a game-changer to help you run faster and longer!

Doing jump squats will benefit you in these key ways:

• Leg Strength and Power: Jump squats are a plyometric exercise that targets your quadriceps, hamstrings, and glutes while enhancing explosive power. Research has found this can help you generate more force with each stride, especially during sprints and hill climbs.
• Improved Running Form: By training your legs to produce powerful, explosive movements, jump squats can improve your running form and efficiency. You’ll experience greater drive and lift with each step.
• Aerobic Conditioning: Jump squats engage your cardiovascular system, enhancing your overall aerobic fitness, which is essential for maintaining endurance during long runs.
• Variability: Jump squats introduce variety to your training, preventing workout monotony and keeping you mentally engaged in your fitness routine.

Here are two tips and a video to help you master jump squats:

• Proper Technique: Start with doing bodyweight jump squats to master the technique. Remember to land softly, bending your knees to absorb the impact and protect your joints.
• Progression: As you become more comfortable you can add extra sets, height, or resistance to your jump squats. For example, you can jump onto a box or use dumbbells for added challenge and to get extra strength benefits.
• Video: Watch the video below to help you learn to do the perfect jump squat without getting injured.

Jump squats are a really effective exercise for building explosive power and leg strength. If you go ahead and add jump squats to your training it will help you to run faster and longer, especially when you need to put on a burst of speed.

3. Embrace ‘Jeffing’ – A Run-Walk-Run Strategy

If you’re looking for a good way to improve your running speed and endurance, you should consider embracing the “Jeffing” method. Developed by running coach Jeff Galloway, this run-walk-run strategy is designed to help you enhance your performance, to run faster, and to run for longer.

Here’s how it works:

• Customized Intervals: The key to Jeffing is adding walking intervals into your run, making your run a run-walk-run. This involves running for a set time, or distance, followed by some time walking, usually one minute or 30 seconds.
• Reduced Fatigue: The walk breaks allow your body to recover and reduce the overall impact on your joints, which is particularly beneficial for long-distance running.
• Improved Endurance: By adding in walk breaks you can often extend your overall running distance, allowing you to run for much longer than you could have otherwise.
• Mental and Physical Benefits: Jeffing provides mental relief by breaking your run into nice sized segments. This can boost your motivation and reduce your perceived effort, making it easier to stay consistent with your running routine.

Related: What is Jeffing? A Great Way to Prevent Running Injuries

“Jeffing” can be a game-changer for runners, especially if you’re a beginner or looking for an enjoyable way to improve your performance.

You may think that adding in walking to your runs will make you slower, which isn’t what you’re looking for! But actually, many people find that when they add in walk breaks the overall pace they achieve is faster than it would have been otherwise.

The great thing about Jeffing is that you can find a rhythm that suits your fitness level and gradually work towards running faster and longer with less risk of overexertion or injury.

4. Avoid Overtraining To Run Faster And Longer

One common mistake it’s very easy to make is pushing too hard, too fast. This can lead to overtraining and injuries, which are a major setback!

To run faster and longer, it’s essential (unfortunately!) to make gradual progress:

• Increase Mileage Gradually: Aim to increase your weekly mileage by no more than 10%, absolute max, to reduce your risk of overuse injuries. To be safer, stick to 5%. And for every two to three weeks you increase your mileage, have an easier week where you cover a lower mileage to let your body recover.
• Increase Speed Gradually: It’s just as important to increase your speed gradually too, as suddenly running faster can also lead to injuries.
• Rest Days: Add in a rest day each week. They are vital for effective recovery, and allow your body to repair and strengthen.
• Watch Out For Signs Of Overtraining: Pay attention to any signs of fatigue beyond your normal. Also, any sign of pain, or burnout. Don’t neglect any warning signs – much better to have an easy week then get back to it, than get properly injured and have to take a ton of time off.

Gradual progression in your running, whether it’s your mileage build up, or speed, is one of the most important tips. Staying injury free is the biggest factor in becoming a stronger runner. It’s just not the most exciting!

Read on for more inspiring tips to run faster and longer.

5. Head Out On Your Bike

Going out on a nice long bike ride each week, on top of your scheduled runs, can really boost your fitness.

Here are some good reasons to get on your bike:

• Cycling and Running Synergy: Cycling is really low-impact, but it’s still a good aerobic exercise that complements running perfectly. Out on your bike you get some good cardiovascular conditioning, minus the high-impact stress on your joints. This makes it ideal if you want to stay active on a recovery day, or add in a bike ride on a day you’re already going out for a run.
• Muscle Balance: Cycling engages different leg muscles than running. It strengthens the quadriceps and hamstrings while providing a break for the muscles you use during running. This balanced muscle development can enhance your overall running performance and make you less likely to get overuse injuries.
• Aerobic Conditioning: Adding in a bike ride on top of your runs will build your aerobic fitness, which directly transfers to improved endurance when you’re back running.
• Mental Refreshment: The change of pace and scenery during a cycle ride can give you a nice mental break from running. This helps to prevent burnout so you can keep up your enthusiasm for running.

The fitness boost you will get from adding in some time on your bike to your training can really help you run faster and longer!

Going on lots of bike rides is a fantastic way to keep up your fitness if you get injured. This will prevent you losing any gains you’ve made while training.

6. Increase The Strength Of Your Core

A strong core is the powerhouse behind improved running performance. And increasing your core strength really can help you run faster and longer.

By working on a stronger core you will enhance your stability, balance, and posture.

This study found an eight week program of core exercises, performed three times a week, resulted in significant improvements in a running test. Only 2 months to see results isn’t too bad!

To get the benefits you need to be doing at least a 10 minute core workout, two times a week.

Here are some great exercises that will make your core stronger:

• Planks: Challenge yourself to a plank a day! Switch up your routine by varying the type of plank you do to engage different muscles in your core. Planks to try; forearm, side, and high.
• Leg Raises: Do leg raises lying on your back. This will target your lower abdominal muscles, which are essential for maintaining good form while running.
• Bicycle Crunches: While lying on your back work your legs like you’re out on your bike. This exercise engages both the upper and lower abdominals, plus your obliques.

Or, if you’d prefer extra exercises, and extra guidance, follow along with Sarah Place, below. Her core workout is suitable for men and women, and you don’t need any workout equipment.

Try your best to stick at a good core routine. It will help you become a faster runner, and make you less likely to get injured.

7. Make Sure You Eat Enough Carbs

If you want to run for longer than an hour, and do well, it’s really important to eat enough carbohydrates. You should consume carbs during your run to keep you going for longer, and maintain a good speed.

Here’s why and how to fuel your runs with carbs:

Why Carbohydrates Matter:

• Primary Energy Source: Carbohydrates are your body’s most accessible source of energy while running. They are quickly converted into glucose, providing the fuel your muscles need to keep going.
• Prevent Fatigue: This study found consuming carbohydrates while running helps prevent glycogen depletion. Running low on glycogen can lead to fatigue, hitting the “wall,” or “bonking.” By maintaining your glycogen stores, you can run longer and more easily.
• Optimize Performance: Consuming carbs during your run can help you sustain a decent pace and maybe even get a PB!

How to Fuel with Carbs:

• Energy Gels and Chews: Portable and convenient, energy gels and chews are designed for easy consumption on the go. When your run will be longer than 60 mins, try to consume around 30-60 grams of carbohydrates per hour. Make sure you start early in your run to maintain your glycogen levels.
• Sports Drinks: Many sports drinks are formulated to provide a source of carbohydrates, typically around 30 grams per 8 ounces (240 ml) serving. Check the carb content of your favorite sports drink so you know how much you need to drink per hour. You can carry a bottle, or put a sports drink in a soft flask in a running vest. Sip on it throughout your run to keep up your energy.
• Real Food: Some runners prefer real food sources or carbs like bananas, energy bars, or honey waffles. You will get about 60 grams of carbs from three bananas, depending on their size. Look up carb values on Google, or check the food packaging for carb content to help you work out how much to eat.

Don’t consume carbs during your run for the first time on race day. It can take time to get your body used to eating while running. Start by introducing a small amount of fuel on your long run, and if you don’t get any digestive discomfort you can up your intake.

By keeping up your carb levels during your run, you will have a steady source of energy on tap. This will prevent fatigue, and optimize your running performance.

8. Conquer Hills for Improved Running Performance

The great thing about running up hills is that you get to run down them again!

Running hills has other benefits too:

Strength and Power: Hill running engages different muscle groups, including the quadriceps, hamstrings, and glutes. This builds strength and power, which can translate to increased speed and endurance on flat terrain.

Improved Running Form: Running uphill encourages proper posture and shorter, more efficient strides. This can help enhance your running form and efficiency.

Increased Endurance: Hill training challenges your cardiovascular system, boosting your overall endurance. By regularly incorporating hill workouts, you can run longer distances with less fatigue.

Mental Toughness: Conquering hills provides a sense of accomplishment and prepares you for the physical and mental challenges of various terrains and race courses.

Here’s how to do hill training:

• Find A Hill: Seek out an easily accessible hill. It doesn’t need to be too steep if you’re just starting out.
• Gradual Progression: As with any new thing when running, start slow. Begin with shorter hill repeats and gradually increase amount of reps you do. Walk the recovery to begin with, and when you’re more used to it jog down the hill. Research has found running downhill can also build leg strength and improve your balance.
• Recovery: Allow adequate recovery between hill sessions to make sure you don’t injured. It would be ideal to do one session of hill repeats a week, and, if possible, make one of your runs a hilly one.

Hill running can be a really powerful tool to improve your running speed, endurance, and mental resilience. If you add hill running into your week, you’ll be better equipped to tackle a variety of terrains and challenges on race day.

9. Boost Your Speed With Intervals To Run Faster And Longer

No article about running faster would be complete without mention of interval training.

There has been much research to prove that adding in intervals to your running schedule can make you run faster. And the effects are fast too. This study got participants to do 3 interval sessions a week, consisting of 4-7 30 second sprints, with 4 minutes to recover in between each sprint.

They found both improved speed and endurance in only 2 weeks! This is extra evidence to add to the body of evidence that running intervals is a powerful way to run faster and longer.

Running intervals involves alternating between high-intensity bursts of faster running, with walks or jogs to recover.

Here’s how to start running intervals:

• Choose an Interval Distance or Time: Decide on the distance or time for your high-intensity intervals, such as 400 meters, 2 minutes or 30 seconds. Running intervals of any length can help you become a faster runner.
• Determine Your Pace: During each interval, run at a faster pace than your normal running speed.
• Recovery Periods: Recover for a set amount of time. It could be one minute, four minutes, or until your heart rate comes down to about 120 beats per minute.
• Gradual Progression: The adrenaline boost you get from running intervals can be quite addictive! Especially paired with the thought of the improvements in performance you are likely to get. But hold back, as you won’t get the improvements to your speed if you do to much too soon – you may get injured instead. So, if you’re not used to doing intervals don’t jump into the amount done in the study above. Do one session a week and add 3 or 4 sprints. Each week add in another sprint until you’re up to about 7. And if you decide to add in another interval session to your week start at with 2 or 3 sprints for your second session, and increase gradually.

If you’re having difficulty hitting the times you’d like, interval training is a great way to improve your speed. It is a proven method to build cardiovascular endurance, helping you improve your VO2 Max and break through performance plateaus.

10. Beetroot Will Improve Your Running Performance To Make You Run Faster And Longer

Beetroot, often touted as a “superfood” for athletes, is scientifically proven to have a significant impact on your running performance by enhancing endurance and oxygen utilization.

This is why you should consume beetroot to run faster and longer:

• Dietary Nitrate: Beetroot is rich in dietary nitrate, a compound that your body can convert into nitric oxide. Nitric oxide helps dilate blood vessels, improving blood flow and oxygen delivery to your muscles.
• Increased Endurance: Lots of studies have shown that regular consumption of beetroot juice can lead to increased endurance and time to exhaustion during running. This means you can run longer distances with less fatigue.
• Improved Oxygen Efficiency: Beetroot can help your muscles use oxygen more efficiently, potentially leading to better running performance, especially in longer races.

Here’s how to harness the benefits of beetroot:

• Beetroot Juice: Drink beetroot juice as a pre-workout supplement. Aim for around 140-280 ml (approximately 5-10 ounces) of beetroot juice 2-3 hours before your run.
• Whole Beetroots: You can also incorporate whole beetroots into your meals, whether roasted, in salads, or as part of smoothies. However, pre-cooked or boiled beetroots loose a lot of their nitrates, so it’s better to eat them roasted, or in a stew.

Beetroot is a natural and nutritionally dense way to enhance your running performance, offering improved endurance and oxygen utilization. It also doesn’t require any extra training effort!

If you eat and drink beetroot, you may find that you can run faster and longer while reaping lots of other health benefits of beetroot.

Related: Want to Run Faster? Beetroot Maybe The Answer

Maximize Your Running Potential with These Proven Strategies To Run Faster And Longer And Smash Your Goals

In the quest to run faster and longer you can use these strategies from running fast intervals to harnessing the power of beetroot. Each tip discussed can help give your running powers a boost.

Just remember these tips won’t work alone – you need to add them to your current routine to get the benefits. And the more of these tips you can add the better!