9 Ways You Can Run Faster and Longer

Learning how to run longer and faster is a fundamental goal for many runners, as increased endurance opens up possibilities for covering longer distances and improved performance. By gradually building endurance through consistent effort and training, runners can push their limits and achieve new milestones.

Keep in mind the health advantages as well! From improved cardiovascular health and better sleep quality to a stronger immune system and longer lifespan, the gains are huge.

Ready to lace up and sprint past your boundaries? We've got nine ways to help you do it!

1. Understanding the Basics of Running

Proper form and technique are central in running—not just for performance but also for preventing injuries. Maintaining stride length, foot placement, and a correct, upright posture can enhance efficiency and reduce joint stress.

Proper form ensures muscles are best utilized, which leads to better endurance and speed. Regular practice of good form ingrains muscle memory and makes it easier to sustain during long runs or races.

Breathing techniques also play a crucial role in running efficiency. Controlled breathing synchronizes oxygen intake with muscle demand, enhancing endurance and preventing fatigue.

Deep belly breathing—inhaling through the nose and exhaling through the mouth—aids in supplying oxygen to muscles and expelling carbon dioxide efficiently. Proper breathing patterns also help manage side stitches and cramps during runs.

Hydration is also fundamental in how to run faster and longer. Staying hydrated maintains blood volume and regulates body temperature to prevent dehydration and heat-related illnesses. Adequate intake of fluids before, during, and after runs is vital for peak performance.

Additionally, balanced nutrition fuels the body with essential nutrients that support muscle function and recovery. Carbohydrates provide readily available energy, while proteins aid muscle repair and growth. A well-rounded diet rich in fruits, vegetables, lean proteins, and whole grains ensures sustained energy levels and optimal performance during runs.

2. Wear the Right Footwear

Interval training is a type of speedwork that helps improve your running speed and fitness. It involves running faster for short periods, then recovering with a jog or brisk walk, and repeating this cycle several times.

If you've been running regularly but feel like you're not getting any faster, interval training can help you break through this plateau. It introduces new challenges, which push your body to adapt and improve.

Adding interval sessions to your workout routine has several additional benefits, including:

• Boosting heart health
• Burning more calories
• Saving time
• Giving you a runner's high

Below are three interval training programs suited for different experience levels. Advance through them as your body adapts and can handle greater challenges.

Program #1 - Beginner

1. Start with 5 minutes of light jogging to warm up.
2. Run for 30 seconds at 75% of your maximum effort, then slow down to 25% intensity for the next 30 seconds.
3. Repeat this cycle 3 times during the first week.
4. Do this workout twice a week, adding one more cycle each week for 4 weeks.

Program #2 - Intermediate

1. Begin with 5 minutes of light jogging to warm up.
2. Run for 30 seconds at 75% intensity, then slow down to 25% intensity for 30 seconds.
3. Repeat this sequence 3 times, then rest for 1 minute. This completes 1 cluster.
4. Perform 2 more clusters for a total of 3 clusters per workout in week 1, making 9 cycles in total.
5. Do this workout 3 times a week, adding one interval cycle to each cluster every week.

Program #3 - Advanced

1. Begin with 5 minutes of light jogging to warm up.
2. Run for 30 seconds at 75% intensity, then slow down to 25% intensity for 30 seconds.
3. Repeat this sequence 4 times, then rest for 1 minute.
4. Perform 3 of these clusters in week 1, totaling 12 cycles per workout.
5. Do this workout 3 times a week, adding one cluster to each workout every week.

3. Building Endurance with Long Runs

Endurance grows with every step taken in long-distance running. It's not just about covering more ground but also about developing inner strength and determination that carry you through the toughest moments on the track or trail.

Endurance running also offers numerous benefits for your body and mind, such as:

• Strengthening your heart
• Building fatigue-resistant muscles
• Promoting healthy joints
• Improving memory and mood
• Accelerating metabolism

As you work on how to run for longer, it's important to gradually increase your mileage to prevent injury and allow your body to adapt to the demands of longer distances. Here are some tips to help:

Follow the 10% rule. Slowly increase your mileage by no more than 10% per week to avoid overuse injuries.

Be consistent. Maintain consistent training schedules to allow the body to adapt gradually.

Prioritize recovery. Incorporate rest days and adequate sleep into your training plan to allow muscles to recover and prevent burnout.

Properly fuel your body. A balanced diet of carbohydrates, proteins, and healthy fats is essential for optimizing performance and supporting recovery.

Listen to your body: Pay attention to signs of fatigue, pain, or injury and adjust your routine accordingly to avoid overtraining.

Last, but not least, pacing yourself is crucial during long-distance runs to prevent early exhaustion and to maintain a sustainable running experience. By starting slowly and controlling your pace, you can avoid hitting the wall and enhance overall performance—which makes your running experience more enjoyable and successful.

4. Strength Training for Runners

Strength training is important for runners because it builds muscle and joints, which can help you run faster and lower your risk of injury. To be the best runner you can be, you need to focus on more than just running.

You should also work on flexibility, balance, mobility, and strength. Research shows that adding weights to your workouts can make you faster and improve your endurance by making your muscles work more efficiently, so you use less energy while running.

If you want to learn how to run longer without getting tired, experts recommend strengthening your upper body, lower body, and core to improve performance. Here are some exercises that target each area:

Upper body. Performing exercises like pushups, inverted rows, and reverse flys multiple times weekly focuses on key upper body muscles—including the back, shoulders, and chest.

Lower body. Given that running relies heavily on leg power, it's crucial to strengthen them effectively. Add plyometric lunges, calf raises, and farmer's carries into your exercise routine a few times a week.

Core. A strong core stabilizes your spine while running, improving balance and leg strength. Exercises like the superman, glute bridges, and planks target and strengthen essential core muscles.

Cross-training is also an important part of your running routine. It boosts overall fitness by reducing the risk of injury and working muscles that your regular running routine may overlook.

Cross-training aerobic exercises that complement running include biking, hiking, weight training, swimming, yoga, walking, Zumba, rollerblading, kayaking, and using the elliptical.

5. Proper Nutrition and Hydration Strategies

Good nutrition and staying hydrated are crucial when learning how to run longer and faster. Eating a balanced diet provides the nutrients needed for energy, muscle repair, and overall health, while proper hydration supports optimal performance and prevents fatigue during exercise.

By focusing on nutrition and hydration, you set yourself up for success in your running journey and enhance your chances of achieving your goals.

A runner's diet usually includes 60-65% carbohydrates, 20% protein, and 15-20% fat. As you run more, you'll need more carbs to meet energy demands and keep your muscles fueled. Protein is essential for muscle repair and preventing injuries, while fat is important for overall health and absorbing vitamins.

Eating a variety of colorful fruits, vegetables, and whole grains provides necessary vitamins and minerals. Supplements aren't usually needed if your diet is balanced, but runners should ensure they get enough iron, magnesium, calcium, B vitamins, and vitamin D—which may sometimes require additional support depending on your diet.

To prevent fatigue and dehydration during runs lasting 45+ minutes, follow these hydration tips:

Pre-hydrate. Drink 17-20 ounces of water 2 hours before your run to start out well-hydrated.

Plan your route. To avoid carrying extra weight, choose a route with water fountains or plan a loop run where you can use your car as a hydration and snack station.

Hydrate during the run. Drinking about 5-10 ounces of water (or a few good sips) every 15-20 minutes maintains hydration without overloading your stomach. If needed, set timers to remind you to drink regularly.

Keep fluids accessible. Use a handheld bottle, waist pack, or hydration vest to keep water or sports drinks within reach without stopping your run.

Post-run rehydration. Rehydrate after your run with water and an electrolyte drink to restore fluid and minerals. Aim to drink 16-24 ounces for every pound of weight lost.

6. Rest and Recovery

Even if you feel amazing after a tough run, you don't gain fitness during the workout itself—the real improvements happen afterward when you're resting. Without rest, you're just breaking down your body without any benefits. Rest days let your body absorb the training, adapt to the stress, and get stronger, so you perform better in future workouts.

While rest days are important for recovery, it's not recommended to spend all your downtime lounging on the couch. Unless you're recovering from an injury or feeling extremely tired, adding active recovery into your routine is an important part of how to run longer distances.

Active recovery workouts aim to balance muscle engagement with rest and recuperation. Choose low-intensity activities that keep your heart rate between 30-60% of its max or use the talk test. If you can comfortably converse, it's just right for active recovery. Popular active recovery workouts include walking, hiking, swimming, biking, yoga, and stretching.

With proper rest between running days, you can prevent overtraining. Overtraining can lead to decreased performance, constant fatigue, injuries, hormonal changes, sleep problems, a weakened immune system, loss of appetite, and mood swings—so it's important to listen to your body and avoid overdoing it.

7. Mental Strategies for Endurance

Running isn't just about your legs moving—it's also about what's going on in your head. Your brain plays a huge role in keeping you going, from giving you motivation to setting your pace and even helping you deal with those pre-race jitters and the pain that comes from pushing your limits.

It's like your brain is the captain of the ship—directing every move your body makes—from flexing your muscles to managing your thoughts and feelings. Understanding how your mind and body work together can open up a whole new world of possibilities leading to incredible accomplishments both on and off the track.

If you want to learn how to run longer without stopping, it's important to develop the mental strategies that will help you build a stronger mindset. Here are some expert tips you can begin incorporating:

Uncover your why. Discovering your running purpose—whether it's a tangible destination or an abstract goal like improved health or personal record—provides motivation and makes each mile more meaningful and manageable.

Positive self-talk. Develop and use positive affirmations to boost your confidence during runs. Phrases like "I can do this" or "I'm getting stronger every day" can help maintain a positive mindset.

Use distraction techniques. Techniques like counting, thumb tapping, or repeating familiar songs in your head while running can divert attention away from physical strain.

Recognize and replace unhelpful thoughts. Even elite athletes face self-sabotaging thoughts during races, but they excel by recognizing and replacing these thoughts with positive, empowering ones. A quick technique to remove negativity is called the Black Box method. This technique requires you to visualize placing negative thoughts and feelings into a box that then vanishes into a black hole.

Visualization. Picture yourself running smoothly, breathing steadily, and finishing your run with strength and confidence. Using visualization techniques can help you build endurance and mental strength while running.

Stay present. Focus on the immediate mile ahead rather than getting overwhelmed by the entire journey. Remember that consistent effort towards manageable goals ultimately leads to progress.

8. Gear and Equipment

Proper gear is pivotal in running because it provides the support and comfort necessary to keep you going. Whether it's cushioned shoes or moisture-wicking clothing, choosing the right gear can make the difference between an enjoyable run and a difficult one.

When picking running shoes, it's essential to think about your running style and where you'll be running. If you hit the trails often, look for shoes with tough soles and enhanced traction to handle uneven terrain. On the other hand, if you stick to sidewalks and streets, go for lightweight shoes with plenty of cushioning for a comfortable and smooth run.

It's also important to understand how your feet move when you run—whether they stay straight (neutral arch), roll inward (high arch), or roll outward (low arch)—to find shoes that provide the right support and cushioning to match your gait so you can run efficiently and avoid injuries.

Consider other key features that make up a good running shoe. These include cushioning to absorb shock and protect your joints, a secure heel counter, a proper fit to prevent blisters, and durability to endure frequent use. Breathability and flexibility are also crucial for top performance and comfort on different surfaces in various weather.

As far as attire goes, look for clothes specifically designed for running. Clothing made from chafe-free and sweat-wicking fabrics helps prevent irritation and keeps you dry during your run. Additionally, ensure your attire fits well and provides proper support—especially in the case of sports bras for women—so you can focus on your run without discomfort.

Wondering how to run for longer periods of time and what gear can help? Consider technical running socks for added cushioning, a hat and sunglasses to shield your face from sun or wind, compression wear to accelerate recovery, a hydration pack, earbuds to listen to music or podcasts, and a running watch to track your stats.

9. Tracking Progress and Setting Goals

In today's world, technology is a valuable tool for runners to monitor their performance and track progress effectively. Whether using GPS watches, fitness trackers, or smartphone apps, these tech tools provide real-time data on distance, pace, heart rate, and more. By analyzing this information, runners can identify areas for improvement and make informed adjustments to their training routines.

Setting SMART goals is another essential aspect of becoming a better runner. SMART goals are:

Specific

Measurable

Achievable

Relevant

Time-bound

By setting clear and realistic goals, such as aiming for a specific race time or increasing weekly mileage, you can stay focused and motivated on your journey to running faster and longer.

Following a structured training plan is also vital for consistent progress in running. Whether it's a beginner's program or an advanced marathon training schedule, having a well-designed plan helps runners gradually build endurance, speed, and strength while minimizing the risk of injury.

Lastly, be sure to celebrate your achievements—no matter how small! This is crucial for maintaining motivation and sustaining a long-term commitment to running. Whether it's hitting a new personal best or simply sticking to a training plan for a certain period, acknowledging these milestones reinforces a sense of accomplishment and encourages continued effort toward reaching bigger goals.

Achieve Peak Performance With KURU

Your feet are the heroes of every run—carrying you through every step, every mile, every terrain. Overlooking their importance can lead to pain, inefficiency, and injuries, so taking care of your feet is an essential part of how to run longer and stay healthy. You could say that proper foot care is the secret weapon for runners!

As a runner, you've likely given extensive thought to the shoes you wear. Do you know what makes up the perfect pair? The perfect shoes provide the support and cushioning your feet need based on your running style—helping to distribute impact and prevent injuries like shin splints or plantar fasciitis. Shoes without proper support can cause pain and derail your training.

At KURU, we're always thinking about feet. In fact, we're all about heel health! But why do heels matter in running? Your heels serve as the initial point of impact when you run. With each step, they absorb shock and propel you forward. As you can imagine, your heels work really hard during every run. That's why we designed shoes that work just as hard.

All sneakers in our lineup have three layers of supportive technology built in. At every layer, KURUs are shaped like your feet. No flat, heel-crushing shoes here! With footwear designed to perfectly cushion and support your feet in all the right places, you can keep your hard-working heels happy and your runs successful.

KURUSOLE—our innovative, patented heel tech—supports your heels by dynamically flexing to protect each step you take on the hard, unforgiving surfaces you encounter with every run.

KURUCLOUD is our lightweight, shock-absorbing EVA foam midsole that'll give you a smooth run with the right protection for your bones, ligaments, and tendons.

Lastly, get a custom fit with our ULTIMATE INSOLES as they mold to the unique contours of your foot. You'll get strategic zones of support—including unbeatable arch support.

So, kick your running efficiency and comfort up a notch with high-quality, ultra-supportive shoes. With the right shoes, you can run longer, increase your speed, and recover quicker—making it easier to stick to your training plan.

Sourcing

• The Importance of Running Form. Faster Capital
• A beginner's guide to interval training. Runner's World (October 2023)
• Interval Running for All Levels: A Guide to Get Started (February 2021)
• How to Increase Your Mileage Without Getting Injured. Runner's World (June 2024)
• How to Pace Your Run. REI
• Why Strength Training Is So Important for Runner. Runner's World (May 2018)
• 10 Great Cross-Training Exercises for Runners. ASICS Runkeeper (July 2014)
• Running and nutrition. WPA
• Hydration for Running. REI
• The Importance of Rest Days for Runners. Running Warehouse
• Why active recovery is essential to any workout routine. Brooks (October 2023)
• How to harness the long run mindset. Runner's World (January 2024)
• 9 tips for building a strong running mindset. Women's Running (October 2020)

About Us

At KURU, we're on a mission to help you Heel Better™ with footwear technology (including the best plantar fasciitis shoes) designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve received more than 35,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them get back to doing what they love.

For all media inquiries, please contact us at pr@kurufootwear.com.