How do i get faster at running lfor long periods of time?

Question

im a big guy, im strong and pretty fit but im slow at running, please help me

Answer 1

start running more often and longer distances, gradually, not slowly, you will begin to run your runs faster.

Answer 2

keep running every day and build up your cardiovascular system (get your heart into shape) and you will be able to pump more blood to muscles more efficiently. RUN EVERY DAY!!! or twice

Answer 3

well, what you need to do is like every day run a mile or two. Set a specific time that you want to beat. and every three days,make that time a little bit faster. Make sure you stay hydrated too cause that helps you not get as tired as quick

Answer 4

Big Boy, I suspect there's not going to be just one "right answer" on this board.  Really, everyone's suggestions  are right-on the mark in my opinion; and I think you have to take into consideration all of the answers you receive here.

I'd just like to add that from various articles and books that I've read, I learned that running gets developed in this order:  form, distance, speed.  It's almost like an equation:  form + distance = speed.  This means that speed is dependent on the other two.    

Therefore, the first and foremost element you have to focus on is making sure you're running with the correct form.  That doesn't just mean what may feel "good" or "natural" to you while you run--it may mean taking a long hard look at yourself and how your mechanics are working to ensure that you haven't fallen into  unassuming bad habits.  Insufficient form has a lot to do with unnecessary lag time or creating unneeded tension and stress on muscles/bones that can cost you valuable time and loss of comfort.

Notice other runners and study their form--who looks nice and relaxed, and who looks odd or tense.  The ideal form should be one that looks super relaxed (shoulders not tensed up, neck relaxed, arms swinging effortlessly, close but loose to the sides, and the whole body leaning into the run, not just at the waist--don't bend at waist!) The ideal form should look the same at the end of the run as it does in the beginning.  

Not having a good form will only lead to a more difficult run--and the harder it is to run, the harder it is to keep your form--so it becomes a viscious cycle! All the while, your speed is going to be affected.  (A car with two flat tires will probably not go as fast, as easily as a car running on perfect treads!)  

Once you find your form is being compromised--you're pushing yourself too much and you need to unfortunately return to, yes, a slower speed, if that means your form has been restored.  

The next  step then,  is to take this improved form and apply it (at a steady pace) to distances.  The longer the distance you can go with a good form--the faster the speed that will fall into place.  

The book "Chi Running" by Danny Dreyer suggests that a runner's tempo should always remain the same, regardless of whether you're running a 9-minute mile or a 7-minute mile. What this means is that your time is affected by your stride, not  your tempo.  Ideally, your left foot should lift off the ground 85 times per minute. This should never drastically change regardless of what speed you're going.  

When you want to run faster--you have to lean more (like applying a gas pedal) and create a greater stride---as you start to feel fatigued, keep the same number of foot-liftoffs (within a close range of 85 per minute), but reduce the distance of the stride, and lessen the angle of your body's lean (remembering not to lean at the waste, but rather from the whole body).  

Second to lastly--I just want to say that I personally don't believe one has to be  emaciated  to be fast. I know you said you're a big guy, but you're  fit.  That's perfect!   I know there's a typical "runners body" -- but I believe the thinness is a result of those who are either just natrually lean and/or getting insufficient nutrition.  In my personal opinion, thinness does not produce a faster runner, but rather it's the result of doing tons of running and burning tons of Calories, but not eating enough to replace what got burnt off.  This only leads to the irradication of any and all  body fat and even the loss of muscle!.  The thinner one gets does not cause them to run faster--they are getting faster because they're doing more running, and they just happen to also be burning off tons of weight.  True, a lean runner may be more efficient (and this doesn't mean that a lean runner is automatically mal-nourished) but there is a difference between lean and just plain starved!  

Lastly, I am a big proponent of cross-training with running.  This will help with your endurance, which in turn will help with your speed.  The best cross-training I've found is stair-climbing.  Why?  Stair-climing works your glutes/hamstrings--the muscles that should be worked while running.  Lots of times a runner's calves are doing more of the work than their hamstrings.  But calves, no matter how developed they are, will never be stronger than the naturally bigger hamstring and glute-muscles!  Therefore, another trick while running is--don't put emphasis in striking the ground--put emphasis in lifting off the ground (pretend you're bike riding).  This mental trick will help relieve some of the harsh impact that runners tend to create when striking the ground too hard--this should relieve some of the tension put on calves/knees and instead direct the tension to hamstrings/glutes which are designed to withstand impact better.  

Sorry for the novel!

Answer 5

run everyday slowly building up your mileage each day