1. Over the past 12 years, I’ve participated in competitive distance running, which has become a significant aspect of my identity. While it was once my primary focus—often in an unhealthy way—this year I achieved a half marathon time of 74:37 (5:39 mile pace) and a 10-mile time of 54:58 (5:29 mile pace). My personal best marathon time stands at 2:39 (6:05 mile pace), but this year, I aspire to reach ambitious new goals: sub-72 in the half marathon and sub-2:30 in the full marathon. This article explores the methods that have enabled me to become a faster and fitter distance runner, focusing solely on the points that have reliably improved my speed.
2. It's important to recognize what is absent from this list as much as what is included. Several factors that others find significant have not impacted me much. I never altered my running form to fit what’s often promoted as ideal; for instance, changing from heel or midfoot striking to forefoot striking would have increased my injury risk and hindered my performance. Additionally, I’ve never perceived a substantial difference from my diet or hydration strategies, despite differing opinions from other runners. Similarly, I haven’t experienced notable benefits from specific running shoes during training.
3. My training regimen involved logging a considerable number of miles. It’s no coincidence that my peak fitness aligns with a period of high mileage. While you don't need to run 120 miles per week to become a faster marathoner, pushing your limits and committing to occasional long runs of 20 miles or more is essential.
4. During my early running years, I experienced a growth spurt of five inches, which undoubtedly contributed to my improved speed. I grew from 5’1” (154 cm) to 5’6” (168 cm) between my first and second years of high school, leading to increased fitness and speed.
5. I’m grateful I didn’t start running at a younger age or face pressure from my parents to run excessively. I began at age 12, and I never overexerted myself to the point of disliking the sport. A friend, pushed into running at a much younger age, ultimately abandoned it by our senior year in high school.
6. Training alongside other runners has been instrumental in overcoming challenging long runs and various workouts.
7. I’ve oscillated between centering my life around running and stepping back from it, but ultimately, I’ve found that caring less about running has led to improved performance. On the flip side, excessive obsession has slowed me down.
8. Every individual is different. Even though I sometimes wake up at 4:40 a.m. to run, my current approach is more about enjoyment and refining my training like a well-calibrated equation. While running keeps me healthy, it’s now a lower priority in my life, allowing me to maintain perspective.
9. I endure many subpar days—whether due to poor performance in workouts or races. I used to dwell on these, but now I accept them as part of being human. A bad day is just that—nothing more. I’m usually relieved when a workout doesn’t coincide with race day.
10. My natural stride and running style are what I stick with. I used to follow advice from "running gurus" online that suggested stretching my stride or leaning forward, but attempting to lengthen my stride made me appear clumsy. Running in an unnatural way only slows you down; any adjustments to form should be gradual, if feasible at all. My stride is short but quick, and embracing my natural running style has alleviated my worries about how I should run.
11. The key takeaway is simply to run. Don't get caught up in advice from social media. Focus on feeling comfortable and enjoying the experience.
12. Generally, the less you think about running, the faster you are likely to run, at least in my experience.
13. In the past, I incorporated weight training to enhance my speed and prevent injuries. I even attempted the One Punch Man challenge (100 push-ups, 100 sit-ups, 100 squats, and a daily 10K for 100 days). However, I'm uncertain how much lifting has truly benefited my running.
14. When I began running in seventh grade, my mile time was 9:50, and I pushed myself on every run. My warm-ups felt like races, and each run felt like a near-death experience—this was partly due to my lack of cardiovascular fitness and my own overexertion.
15. I maintained this "go all out" mentality during my first season, leading to significant improvement, as I lowered my mile time to 6:45.
16. However, this approach is neither wise nor sustainable. Eventually, I had to learn to take my runs more easily, as I do now.
17. I incorporate two hard workouts per week, using them judiciously. It’s preferable to slightly underdo it than risk burnout.
18. Restraint is crucial in running—not just in dietary choices but also in training intensity, pacing during races, and timing your moves strategically.
19. I make a conscious effort not to start races too quickly. In long-distance events, a slow start allows for recovery, whereas exhausting yourself in the first segment can lead to disaster.
20. I keep my diet and hydration consistent leading up to races, avoiding last-minute changes. While traditional advice suggests carb-loading, I prefer to stick with what my body is accustomed to.
21. I avoid certain foods and drinks before races, especially dairy, which can disrupt digestion and create urgent bathroom needs. I recall a runner who suffered from gastrointestinal issues after eating spicy food before a race, highlighting the importance of knowing what works for your body.
22. I simplify hydration—drinking water only when thirsty. I used to overhydrate before races, resulting in dizziness and a premature race exit due to excess fluid intake.
23. For any run exceeding 17 miles, I rely on energy gels. In a full marathon, I consume two or three gels, and I also need water for races of that distance.
24. When I run solo, my pace tends to be slower. Conversely, I usually keep up with the group when running with others, allowing me to run at a pace that feels right for me.
25. I avoid unnecessary bursts of speed during races to conserve energy for later segments.
26. Nowadays, when a competitor passes me during a race, I typically don’t feel compelled to chase after them. I focus on my own pace and may catch up later, a mindset that I’ve developed over time.
27. I intentionally run uphill at a slower pace to save energy, maintaining my effort while descending, which often results in faster overall times.
28. I try to avoid being overly reliant on my watch while running, favoring effort over exact pace.
29. During workouts, my effort level serves as a better gauge than pace. I have specific goal paces but prioritize the effort I exert.
30. Running with others during hard efforts typically yields better results than running alone.
31. I don’t listen to music while running, except on the treadmill. However, podcasts are a great way to learn something new during a casual run.
32. I reserve my best efforts for races, not casual runs or workouts. As a runner, I always struggled to shift into "race gear," where I could outperform my training runs. This mental switch is crucial for performing under pressure.
33. Nevertheless, during long-distance races, you shouldn’t feel completely spent until near the finish line. Elite runners like Eliud Kipchoge appear comfortable throughout their races, so aim for a moderate level of discomfort to maintain a sustainable pace.
34. I prioritize sleep, needing 7 to 9 hours to function effectively as a runner amidst my other commitments.
35. I also consume more calories than most, ensuring I eat within an hour of running for optimal recovery, as neglecting this makes me feel fatigued.
36. I keep running simple—it’s just about moving one foot in front of the other.
37. I’ve maintained a similar running shoe type since I was 13. My initial fitting at a running store taught me what I needed, and now I can conveniently order similar shoes online.
38. Most runners can do well with standard shoes; simplicity often trumps trends. Fads like barefoot running or maximal cushioning come and go, so consult knowledgeable staff at running stores for the best fit.
39. I replace my running shoes approximately every 400 miles, which translates to new shoes every two to three months. Although they’re not cheap, once you find your ideal shoe, it’s easier to locate discounts or older models.
40. I’ve also run faster by using specialized racing shoes. The running world distinguishes between "trainers," "flats," "spikes," and "super shoes"—the latter, like the Nike Vaporfly, utilize advanced technology to enhance speed. While I own a pair, they were quite an investment.
41. In essence, faster shoes equate to improved running performance.
42. With age, I’ve matured as a runner, even if my time for running has diminished.
43. I’ve taken long breaks from running during significant life events or due to injuries; other priorities took precedence.
44. When injured, many suggest swimming or biking to maintain fitness. I preferred the elliptical, enjoying my time off.
45. The best improvements come from training with a supportive group and having fun. A great training partner can motivate you through tough moments.
46. Consistency in running leads to improvement. A few weeks of regular 20-mile runs outweigh a single week of 60 miles followed by inactivity. Often, it takes time for fitness gains to manifest.
47. Softer running surfaces can also be beneficial, providing relief for your legs. However, they can be difficult to find in urban areas.
48. I've had excellent coaches throughout my running journey. Trusting their expertise has been invaluable.
49. Running resembles a strategic chess match more than an inspirational movie; it involves managing limited energy and resources wisely. This is particularly true during races.
50. While sheer effort is crucial, it can only take you so far. Learning to pace yourself, avoid unnecessary surges, and manage energy expenditure has significantly improved my performance.
51. When racing on a track or road, prioritize the most efficient path. Avoid running wide turns or unnecessarily long distances; running the shortest possible route is key.
52. Running serves as a profound form of self-improvement. There’s no greater thrill than surpassing your previous best times and striving for even greater achievements.
53. I’ve successfully avoided burnout, which can be both physical and emotional. There were moments of near burnout that required me to step back and return to running with renewed perspective.
54. Improvement depends on your unique experiences and reference points. I once believed that relentless effort was the key to success, but I’ve learned that sometimes scaling back can lead to better results.
55. Adjust your running strategy based on conditions; hot and humid weather will impact your performance compared to cool, calm days. Competing under challenging conditions is still essential.
56. Above all, I strive for a growth mindset. Although I was disappointed with my half marathon time of 74:37—falling short of my goal of under 72 minutes—I recognize the value of setting goals for direction. They can become counterproductive if they force you to push too hard.
57. If you encounter difficulties during a race, remember that many others likely share your struggles. It’s easy to feel isolated in your challenges, but often, that’s not the reality.
58. I’ve moved away from seeking quick fixes for improvement. Things like iron supplements and excessive hydration won’t magically enhance performance; consistent, thoughtful training is what leads to real gains.
59. I now regard recovery with equal importance as my running. You can’t run excessively without caring for your body; rest, nutrition, and hydration are vital.
60. Lastly, consider the logistics of bathroom breaks. Always plan to arrive early to avoid long lines before races, as losing time during a marathon for a bathroom break can be detrimental. I’ve learned to prioritize my bathroom routine before every morning run.
61. Ultimately, the most valuable lesson is gained from experience. Mistakes lead to growth, and I’ve shifted from a rigid mindset of needing to run daily to a more balanced perspective that recognizes individual needs and motivations.
62. Every runner experiences the exhilaration of setting personal records and achieving goals. The journey toward improvement is unique for everyone, and understanding that is part of what makes running so rewarding.

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