You can also try doing a tempo run, which is a run that’s slightly faster than your top speed.

If you don’t have any hills nearby, try running on a treadmill with an incline setting. If you’ve never done it before, running uphill can be a challenge at first. Just remember that it will get easier with time.

Interval training is all about pushing your body to its limits. If you feel tired and worn out at the end, that’s a good sign!

It doesn’t have to be a marathon—even running 2 miles when you usually run 1 mile is enough. Running long distances also helps improve your mental stamina and durability.

Glute bridge Pigeon pose Figure-4 stretch

Look at the horizon, not at your feet. Tilting your head at this angle will align and straighten your neck and back. Keep your shoulders level and loose. If they start to come up toward your ears, then stop running and shake them out or stretch them gently. Place your arms at a 90-degree angle and allow them to go forward and backward instead of across your body. Keep your fists unclenched with your finger lightly touching your palms.

Push back every time your feet hit the ground. This will help support your momentum. [9] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021.

“I want to run a 7 minute mile. ” “I want to shave 30 seconds off of my mile. ” “I want to get down to a 10 minute mile. ”

Try using the stopwatch on your phone so you can have it on your person while you run.

Be sure to incorporate 1 to 2 rest days into your weekly routine. Rest days give your muscles a chance to recover, which actually makes them stronger over time. Some runners see results in a few weeks, but some have to wait months until they see any change. Rest assured that you can reach your goal if you give yourself enough time.

A running buddy will also hold you accountable to meet your fitness goals. It’s a lot easier to blow off your run for the day if you’re by yourself; but if you have to cancel on another person, you’re more likely to get out there and do it.

Invest in a hydration pack or hydration vest if you don’t feel like carrying a water bottle. [15] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021.