Pace & Terrain

A common mistake made by runners training for a race is to be in too much of a hurry and not improve gradually and slowly. Do not do an increase in speed training and distance running at the same time. You will not completely improve in one area, but rather it will leave you frustrated and exhausted.

When running downhill in order to gain speed, yet maintain control, lean slightly forward at the pelvis. In this position the gravity will give you speed but you will also alleviate some of the pressure on your heels. If you try to stop yourself by slowing down, you will use more effort. If you are in competition, you will benefit by not exhausting yourself in trying to reach the top of the hill, because you will have that extra energy to actually run and not "fall" down the hill.

During your workout, resist the temptation to stop running and walk up an incline. Walking up a hill takes more effort than to keep running at a slower pace. Reduce your speed to small, light steps. Keep your breathing at a calm and regular flow, and your upper body movements in sync with your pace. If you stop and walk up a hill, the gravity will make your body seem heavier and thus force you to proceed with a higher expenditure of energy.

Running a lot will not make you become a faster runner. In addition to gradually increasing your distances (training your resistance), you must dedicate some time to training your overall strength and your speed. To build strength, interval uphill runs with downhill ones. To increase your speed, participate in races up to 10k at around 75% of your maximum pace.

Correct movements are the key to safe and fast running. Work on your running technique. Avoid running "on the place" jumping up and down, instead try to go forward. Make sure your feet do not hit the ground flat, slapping the course. Use the swing of your arms to help you go forward.