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Tips for Increasing Your Pace

Whether you’re a novice runner or a seasoned marathoner, you should always be looking for ways to improve your time. It can be frustrating to be stuck at the same pace for too long; it can feel as if you’re not making any progress. Here are a few things that you can do to get yourself out of a rut and on your way to a quicker pace.

Interval training 

Interval training is great for building up endurance. Start by jogging at a comfortable pace, then set a high intensity pace, one where you cannot have a conversation comfortably for two to three minutes. Then jog the same amount of time to recover. Do this about 5 to 7 times. Practice interval training for at least two to three times a week until you reach your desired speed.

Good Form 

Let’s bring it back to the basics. How is your form? Are you standing upright with good posture? Are your hands perpendicular to your hips and relaxed? Are you light on your feet and not putting too much pressure on them when they make contact with the ground? Consider all of these and make the appropriate changes before moving on.

Stride Turnover

It's important to count your steps when you’re looking to increase your pace. Use a pedometer to figure out how many steps you are taking per minute. A fast runner should average about 180 steps per minute. Remember to take smaller steps, with your feet close to the ground, which helps you use your energy more efficiently.

Stretch Every Day

Flexibility is key for having better strides. Take time to stretch at the end of every workout to make sure your muscles don’t tighten up. Look into joining a yoga class or watch a few videos online to stretch more effectively. 

Train on Hills

Having to trudge up a hill over and over again helps with your endurance and improves your speed. The added resistance of going against gravity increases your muscle strength, leading to faster running times. Plus after working out on hills, running a flat course will seem almost too easy.

Strength Training

Cardio shouldn’t be the only thing on your repertoire. Strength train at least twice a week to create leaner, stronger muscles.

Eat Healthy

As with everything fitness related, we come back to your diet. If you are not getting the appropriate amount of nutrients, then any gains you made during your workout are lost. Talk to a doctor or a dietitian to see what you should be doing differently with your diet to get the best results.

Running By Numbers....


  • The fastest mile clocked in at 3 minutes and 43 seconds! 

  • 60 million Americans use running and jogging as a form of exercise. 

  • On average, an American woman can run a mile in 10 minutes and 28 seconds, whereas men average 9 minutes and 28 seconds.

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