The Science of Running: Advanced Running Tips to Go Faster For Longer

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Not many are blessed with the running genes of a Usain Bolt, or a Joshua Cheptegei. Thankfully, there are steps we can all take to run faster, for longer. By improving our biomechanics, and working on factors like running economy and cadence. Or by understanding our unique physiology. Below we explore some of the latest cutting-edge practices in the science of running. Take your training to the next level:

No matter how far you get ahead of me, I’m gonna catch you. That’s my mentality that I go therewith.

Usain Bolt

The Science of Running

How To Run Faster: Ways To Improve Running Speed

No matter whether you are a 100m specialist, or an ultra distance runner, the pursuit of speed is impossible to resist. We all want to run faster and crush those Personal Bests.

But what are the physical requirements of running fast? What can we do on a daily basis to increase our speed?

Technical Improvements For Runners

How to Get A Proper Running Technique

Master your running form and prevent injuries with these essential tips for perfecting your technique.

How To Breathe When Running

It sounds simple — just breathe! — but the way we inhale and exhale directly affects performance.

How To Get A Good Running Cadence

Improve your strides per minute. The aim is to go from the ‘amateur’ average (150-160 spm) to 180+ spm.

The Science of Running: Advanced Training Tips

Once you’ve racked up enough miles as a runner, your attention will inevitably turn to the biomechanics and physiology that underpins how fast you run, and for how long. So what can we do to prime our bodies for excellence? By training smarter, you can reach your full potential and take those Race Day performances to new heights.

Can running make you taller?

Can Running Make You Taller? If It Does, It’s An Illusion!

In a world that often places a premium on height, it’s no surprise that many people are curious about whether they can gain a few extra inches through their lifestyle … Read more
Anabolic threshold runner

How Can I Improve My Anabolic Threshold? [Tips To Boost Lactate Threshold]

If you’ve been in the running world for a while, you’ll likely have heard the terms “lactate,” “anabolic,” “aerobic,” and “anaerobic” thrown around quite a bit. And, while most runners … Read more
Most important muscles for sprinting

What Are The Most Important Muscles For Sprinting?

Running and sprinting are both excellent ways to improve your fitness levels and are great forms of exercise that result in weight loss, an increase in metabolism, and overall well-being. … Read more
Is it harder to run a fast mile or a slow marathon?

Is It Harder To Run A Fast Mile or a Slow Marathon?

Are you ready to dive into a heated debate dividing the running community for years? The question is simple yet complex – is it harder to run a fast mile … Read more
Does running slow help you run faster?

Does Running Slow Help You Run Faster?

Are you tired of hitting a speed plateau in your running routine? You may be surprised that the solution could be as simple as slowing down. That’s right; incorporating slow … Read more
History of the fastest mile ever run

The Fastest Mile Ever Run: A Look Back Through History

When you talk to someone who has been running for a while, they’ll inevitably be able to tell you all about their different personal best (PB) times for various distances … Read more
How many calories are burned from running 1 mile?

How Many Calories Are Burned From Running 1 Mile?

Running is probably one of the activities at the top of many New Year’s resolutions lists. After all the over-indulgence of the holiday period, many vow to take up running … Read more
Resistance bands for running

Resistance Bands For Running: 5 Ways They Make You Faster

Adding strength training into your running schedule is a great way to balance your muscle definition and help you get stronger for running. However, you may consider resistance band training … Read more
How to increase VO2 Max fast

How To Increase VO2 Max Fast

VO2 max is the value of how effective your blood is in taking oxygen and transporting it to your organs and through your body. If your VO₂ max is high, you will … Read more
What muscles does running work?

What Muscles Does Running Work?

Running is often cited as one of the best habits you can adopt to improve your cardiovascular health. While it’s no secret that running is good for the heart – … Read more
Signs of Bad Running Form

5 Signs Of Bad Running Form: And How To Fix Them

Just because we can run from a young age… doesn’t mean our technique is the best. How we run can cause severe strain and aches, ultimately leading to injury or … Read more
How to get endorphins from running

How To Get Endorphins From Running

Runners often speak about the “runner’s high” that they experience after a certain running period. This sense of euphoria can lead to running longer and an overall sense of peace … Read more
How do I improve my stamina for running?

How Do I Improve My Stamina For Running?

Putting your joggers on and going for a run develops a quick appreciation of how challenging running can be. So, novice runners, are you asking yourself how on earth you’ll … Read more
Treadmill vs running outside

Treadmill vs Running Outside: Which Is More Effective?

When seasons change, we often change our running routines and exercise methods to get the best out of the conditions regardless of extreme heat or freezing winters. The comparison between … Read more

Overpronation vs Underpronation: What Is The Difference?

It’s easy to get hooked on running. We all come to love the start-line adrenaline, downhill thrills, and the reward of the finish line. But what starts as straightforward shuffling … Read more
why is my heart rate high on easy runs?

Why Is My Heart Rate High On Easy Runs?

You’ve set off at a slow pace and you’re breathing comfortably. You complete a nice 5K in a relaxed time and your body feels like it could go again. But … Read more

Florence Griffith Joyner on running

“You were born to run. Maybe not that fast, maybe not that far, maybe not as efficiently as others. But to get up and move, to fire up that entire energy-producing, oxygen-delivering, bone-strengthening process we call running.

Florence Griffith Joyner, Olympic Sprinter
#1 Book on Running Fundamentals
Science of Running: Analyze your Technique, Prevent Injury, Revolutionize your Training

There is a science to running, and now you can learn about it too. Whether you are new to running, or have conquered a few marathons in your time, this runner's guide will show you how to train efficiently, find a suitable running regime, and master the art of running for life!

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06/16/2024 01:47 pm GMT

Running Calculators: Plan and Track Your Progress

If there’s one thing runners love to do when they’re not running… it’s crunch data. Need a little help visualising how you’re going to crush your next Personal Best? We have a variety of calculators and charts for runners. Use them to plot your progress and level up your training:

Avoid burnout and get your optimal training paces for easy runs, tempo runs, VO2 Max runs, speed runs and long runs with our training pace calculator.

Got a race coming up soon? Get a predicted finish time and optimise your training plan for a 5K, 10K, 10 mile, half marathon or marathon using our pace chart timings.

Want to measure your current fitness levels? Use our free VO2 Max Calculator to get an assessment of your current VO2 Max score. Track the gains and improve your PBs!

Train To Run Faster For Longer

You can’t reach your potential as a runner if you neglect the fundamentals of any successful training plan: getting in shape, eating well, and protecting your body from injury. Before you worry about cadence, technique or running economy, we highly suggest you cover these basics:

Get In Shape To Race Well

What are the steps that every beginner runner should take to run better? Step #1 is to get in shape!

Nutrition for runners

Learn how to fuel your body for optimal performance. Here’s what runners need to know about nutrition.

injury AND Recovery

Every runner has to confront aches and pains. Here’s how to minimise your injury risk and recover faster.