Endurance Drills

How To Run Faster And Longer

In this section I will cover the 3 things you need to know so that you will know how to run faster and longer.

The areas you need to learn in this section are:

  • Endurance Training
  • Injury Prevention And Recovery
  • Proper Nutrition

I will give you a quick summary of each topic and will go into extensive detail afterwards.

How To Run Faster And Longer Using Endurance Running Drills

When I first asked the question, “How do I run faster?“, I should have also included, “How to run faster and longer?” because I soon discovered that it’s not good enough to just run fast once but to be able to consistently repeat it over and over again.

In the mid 1990’s, I met an American Tae Kwon Do master named Rick who taught me a valuable lesson about speed and consistency that he called the “2 Kick Rule” and  I want to share this valuable lesson about speed and consistency with you so that you can learn how to run faster and longer.

Instead of focusing on how to run faster and longer like you and I, Rick was more focused on how to kick faster and longer since he was competing in the sport of Tae Kwon Do.

Rick shared with me that he always liked to kick his opponent in the head back to back with the same kick towards the same target on the opponent’s head during a martial arts competition.

When I asked Rick why he didn’t mix up his kicks and select a different target each time on the opponent he told me that he would use the same kick to the same spot on the opponent’s head because:

  1. The first kick was to let the opponent know that Rick was capable of kicking him in the head to intimidate and put fear in his opponent in addition to trying to knock him out.
  2. The second kick was to let the opponent know that the first kick was not an “accident”!  :-)

I share this quick story with you about the speed and consistency of Rick’s powerful leg kicks because I want you to be able to do the same thing with your running ability.

As your trainer, not only do I want you to be able to run fast, but to be able to do it consistently and repeatedly over and over.

This is why I included this section on endurance training to teach you how to run faster and longer.

“Endurance in running can be defined as the ability to consistently run at the same fast speed or pace over and over again.”  — Personal Trainer Tai

Endurance in running can be defined as the ability to consistently run at the same speed or pace over and over again.

For example:

  • If you are a sprinter and can run 100 meters in 11 seconds, how many times could you repeat that in the same competition?
  • If you are an American football player and capable of running 40 yards in 4.45 seconds, how often can you do that in one possession of the ball, in one quarter, or in one game?

Once you have learned how to run faster and longer, the main thing that will prevent you from being able to run faster and longer consistently are injuries.

So let’s talk about injuries real quick…

How Run Faster And Longer By Preventing Injuries

There is always the potential risk for injury in any sport that involves consistent, explosive running and that is why I have included this section on how to run faster and longer by preventing injuries and how to recover quickly in case you suffer an injury while running fast.

Some of the nasty injuries that I have seen in high speed sports include:

  • Pulled hamstrings
  • Shin splints
  • Cramps
  • In grown toe nails
  • Sprained ankles
  • Strained muscles
  • Lower back pain

In this section on injury prevention and recovery, I will show you how to prevent these nasty running injuries by using:

  • Proper warm ups before training and competition.
  • Proper stretching before training and competition.
  • Proper warm ups to get you into the right speed mindset

In the unfortunate case you do get an injury while learning how to run better and faster, I also want you to know how to treat them using effective remedies and treatments you can easily do at home without relying on expensive medical procedures.

These home remedies and treatments can include:

  • Hot/cold treatments
  • Ace bandage wraps
  • Menthol muscle rubs
  • Shower treatments
  • Stretching
  • Pressure point treatments

Not all running injuries can be treated at home.  There are some rare instances where your running injury may be too severe, such as a torn ligament or tendon and you have to seek professional medical treatment.

I will also go over the medical procedures that are available and what you can expect from it and the physical therapy and rehab that follows afterwards.

I will talk more about injury prevention and rehabilitation in more detail in a later section.

In addition to learning how to run faster and longer by preventing injuries and knowing how to recover from them, I also want to share with you the proper nutrition that you will need to help you run faster.

How To Run Faster And Longer With Good Nutrition

Many people overlook the importance of proper nutrition when it comes to learning how to run faster and longer.

In the section on nutrition, I will show you how you can eat to run faster without having to use bullshit food supplements, bogus protein powders, and dangerous energy drinks.

I strongly believe that you should eat the way that mother nature intended so that you can have a steady and reliable energy source for all your training and sports competition.

I will also show you how to “cheat” and give yourself the extra boost of energy on game day without violating without interfering with the body’s natural way of consuming food and producing energy.

There are several areas of nutrition that I will teach you including:

  1. How to select the right food for explosive power and speed.
  2. How your body digests food.
  3. How your body absorbs the nutrition from the food you eat.
  4. How your body excretes the waste products after the nutrients have been absorbed.

Once you understand how food should be consumed for power and speed, you will know how to run faster and longer without any challenges.

Now that you have a basic overview of how to run faster and longer, let’s dive in deeper and take a more detailed look at each section separately.

1.  How To Run Faster And Longer Using Endurance Running Drills
2.  How To Run Faster And Longer By Preventing Injuries
3.  How To Run Faster And Longer With Good Nutrition

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