Running is a great workout to engage in. Not only does it get your body moving and burn a lot of calories, but it is a relatively simple workout that is very low cost. There are very few barriers to running. No matter what your physical fitness level is, you can start running at any speed for any distance. As you get into the sport, you’ll want to start running faster and longer. Enjoy these simple tips to help you reach your goal of running longer and faster.

Interval Training

When most people think of running, they imagine a long stretch of a path and tiredly running along it at the same pace. While this is the goal, to reach it, you need to vary your training. Speed interval training involves alternating between a very fast run and a recovery run. For example, run as fast as you can for 20 to 50 meters. Then, slow down to a lighter jog. After you have recovered your breath, sprint for another 20 to 50 meters. Repeat for your workout.

When you start interval training, you might not be able to run very fast or for very long during your sprinting times. However, if you keep going, you will start to notice both an increase in your speed and in your stamina. By training your muscles to learn how to spring, it will strengthen them so that they can withstand much longer distances.

Keep Running Longer

The key to running longer and faster is practice, practice, practice. This is where having an end goal comes in handy as it provides you with a schedule to keep. If your goal is to run a 10 kilometer race, you can start backwards. Each week you should be adding on 1 kilometer to your longest run. So, if you are an absolute beginner, start 10 weeks before your race day with just a 1 kilometer run. Then, each week tack on an extra kilometer.

If you find running quite difficult, you might want to look at it in terms of time. Start by trying to run for 1 or 2 minute stretches, followed by walking to recover. Then, the next session, try to increase your run time to 2 or 3 minute stretches, and so on. This is a bit like interval training, although not as intense.

Train Your Muscles

To really get into the groove of running longer and faster, you need to develop your leg muscles. Pick at least one day a week where you work on strength training. This can involve leg muscle machines at the gym, or similar exercises at home. Easy stretches such as lunges and squats can even be done for short sessions in your free time. The point is to build up your leg muscles so that they can withstand the wear and tear of running faster and longer. And afterwards, go for a soothing massage to work out the tension in your muscles.