You probably know the feeling: halfway through your run, you notice you're getting thirsty, but stopping to drink throws you off your rhythm. Yet, drinking enough water is crucial for maintaining your performance. The trick isn't just in what you drink, but especially in how you drink it along the way.
This guide will help you decide when to carry water, which carrying method is right for you, and how to practice drinking while running.
Interval training is one of the most effective ways to improve your speed, because your body gets stronger faster by alternating between paces.
This is how it works:
You alternate easy stretches with short bursts of faster running. This variation stimulates your muscles, improves your endurance, and increases your explosiveness.
Start simple:
During these workouts, it's helpful to track your pace on your phone. A sturdy running phone holder keeps your phone securely in place, allowing you to easily track your times.
Hills force you to use more force, which strengthens your muscles and improves your running speed while running.
Running uphill trains your legs, core and stability in an intense but controlled way, which helps with longer distances.
How to walk uphill:
keep your steps short so you don't get into a slow pace
stay upright for a stable posture
use your arms actively for rhythm and a fast cadence
Quiet recovery
Jog back down at a leisurely pace to allow your body to recover and your breathing to calm down.
You will regularly notice that you automatically run faster on flat sections and that your fitness becomes stronger.
Strength training helps strengthen your muscles, which improves your running speed and keeps your body working better while you run.
It doesn't have to be a heavy workout, even a few targeted exercises a week will make you a faster runner without making you slow down due to fatigue.
What to focus on:
exercises that involve one leg, such as lunges or step ups
light strength training for the core and hips for more stability
short sprints or explosive exercises to strengthen sprinting muscles
Why this works:
Stronger muscles ensure a lower heart rate at the same pace, allowing you to run longer and train more easily towards a higher speed.
Start simple:
Do a short session of 6 to 8 repetitions per exercise twice a week to help strengthen your body without making your workout schedule too demanding.
You will regularly notice that your technique improves, you lose less energy and your kilometer times automatically decrease.
Cadence refers to the number of steps you take per minute and significantly affects your running speed. A higher cadence means you move more efficiently and put less stress on your joints. Many runners feel comfortable with a cadence between 160 and 180 steps per minute.
You can gradually build up your cadence by adding a few extra steps per minute each week. Avoid large jumps at once, as this can cause unnecessary tension in your muscles.
Tempo training teaches your body to run at a slightly higher pace for a longer period of time.
You walk in blocks of five to ten minutes at a brisk but sustainable rhythm.
Why it works:
These workouts will challenge your endurance and help you move more efficiently at higher speeds.
Here's how to do it:
add one tempo block per week to your normal training
choose a pace that feels steady, but not too hard
keep your breathing steady and walk relaxed
Important:
Always walk in and out slowly so that your muscles can warm up and recover.
This way, the training remains safe and feasible for every level.
Many runners measure their pace with an app, and a running phone holder helps keep your phone safe and within reach while you run at a brisk pace.
