Run Faster In Just 30 Days: The Foolproof Way To Improve Your Running Speed

Today Sport Scientists Shona Hendricks & Lindsey Parry challenge you to get faster in just 30 days. If you follow this advice we guarantee that you will be running faster in less than a month.

Let us know in the comments below which one of these areas in your running needs the most work?

When you're ready, we'd love to help you become a better runner:

What is in this video:
00:00 Introduction
00:12 The BIG lie about running fast
01:27 The point of easy runs
03:35 Running easy allows you to run fast
04:01 How fueling helps you run faster
05:07 What happens if you don't fuel
05:52 Fueling before a run
07:00 Refueling after a run
07:48 Sleep more to run faster
09:18 Mobility is crucial to running faster
10:36 The best way to improve running mobility
12:29 Ankle & toe mobility for runners

[peterwhite]

I’m training for a 5K. I run once a week slowly for an hour. Twice a week I run a 5K almost up to my strength limit. The other two days I do an hour of exercise at the gym. Getting faster. I’m 75 thanks for this great video. Good nutrition and stretching advice

[JS-vlqi]

Going from having to walk and run frequently to get through a zone 2 session to hammering out 10ks in an hour with my HR at 140 is an amazing thing. Polarized training from now on for me

[ronmccullough]

There is no need to fuel before any training run if you train your body to burn fat preferentially. There is almost a limitless supply of energy in your fat stores. I have competed successfully in Masters events for years now and always (or 99 % of the time) train in a fasted state.

[dliedke]

It is a whole class and not just a regular youtube video. Thanks a lot, pretty amazing!!!

[justinlloyd-jones]

Great video. Some really useful info here. Love this channel 🙂

[timbrownblacksmithandknife]

Great video. I read or saw somewhere that they said having good mobility or range of motion greatly reduces the chance of injury.

[newbeginnings]

Eating before you run? Nah! I Fast for 16 hrs or I’ll throw up and run on empty stomach! Never had any problems with energy at all! Most people eat too much(I have 6 hour window eating food without excess consumption).

[bayley]

Really informative this video guys. At the moment due to a temporary (I hope) heart issue I am forced to run aerobically and for the first time in my life, focus on this. The only kickback is that I feel really embarrassed running slowly at level 2 ; so much so I now run in the dark! However, this slower pace means there us no pain, recovery is easier AND I can run far more other day. Yep it works and I hope I am banking good aerobic savings for when I can run normally again.

[vipulramani]

i have to say you guys really know about running. I got my mistake by listening ..."make your easy run more easy ..." it helped a lot.

[mayalawrie]

Always look forward to your videos. Thank you.
About 5 almonds and a tablespoon of raisins before a run seems to keep me going for quite some time without feeling full.

[chrislee]

Forget the food. I need to avoid liquids for a good few hours before i run otherwise it’s a freq search for a toilet - the price for enlarged prostates in older runners. No one ever talks about this!

[MyDadWasALifeguard]

Liver glycogen uptake is utilized first within a short window of time.. before peripheral muscle uptake…50-100 grams of carbs in liquid form with 15 minutes following a hard workout is critical..then whole foods can top off the remaining muscle glycogen stores

[FamilymatterskcOrg]

Thank you. The videos are beneficial. I am going to implement these suggestions in my running. I will let you know how it goes.

[lb]

Have a chocolate milk and sleep more - can‘t wait to get a faster runner ! Sounds great ! 😇🤣
Just kidding … really great video, thanks a lot .
Going with the long and really easy runs concept for years now, what I started just recently and really making a difference for me: Yoga practice for hip mobility - this really changes a lot (at least in my personal situation)
Greetings from Germany

[shreyanseye]

I would like to know what is an 'easy run' and what is a 'recovery' run. Please guide how to transform from jog to run

[BachForeveryone]

To me, the formula "run slow to get fast" is mainly an attention-seeking paradox that is preached by running coaches again and again. Although there is some truth in it, it should say "run much to get fast", and anyone who runs much will soon find the proper pace for it.

[shayhalpenny]

Just for fun, I'm going to start on the 1st of May 😎 Maybe not the fueling because I have been using intermittent fasting quite successfully.

[DJPLiberty]

You might want to do a little more investigation into ketone-fueled running. Trying to claim carbohydrates are necessary is about 20 years behind the research.

[giovanbattistafichera]

What I don't understand is this: I'm a 21-minute 5k runner right now. How's that possible that my easy runs are at 7:00/km? That feels like I'm draggin myself. How about the impact forces going that slow? I can't possibly keep a high cadence moving at that speed. Please advise.

[tamiclark]

Wonderful info! If my average pace is already slow ( 11-12 min mile), how much slower should my “easy” run be? I have been working for several years to improve my slow pace but I struggle with breathing when running anything faster than an 11 min mile. Maybe I’m just not cut out to run? I’m very healthy. I have celiacs so follow a strict gluten free diet. I bike 50-60 miles on the weekends and hike when I can. I do strength training at the gym 3x week. I envy all you natural runners!