How to Run Stonger and Longer

Pick up your pace this season and see big improvements in other parts of your performance

How to Run Stonger and Longer

It’s no surprise that so many of us choose running when it’s time to do cardio. Not only is it super-accessible and a massive calorie blaster, burning upwards of 800 calories an hour, but logging miles also helps build core and lower-body strength, increases endurance, and puts you in a better mood. (They don’t call it “runner’s high” for nothing!) One recent study found that jogging just five minutes a day can even significantly help reduce your risk of death from cardiovascular disease. 

But the pavement isn’t the only place where you’ll see benefits. “Running regularly makes you stronger in the gym, too,” says Andrew Kastor, head coach of the Asics Mammoth Track Club and LA Road Runners. 

“It teaches your body to repair damaged muscle tissue better, which allows you to decrease recovery time between reps. Plus, you’ll burn fat and clear lactic acid out of your system more efficiently, making it easier to go harder in all your workouts.” 

But there’s a catch: To get the most out of your miles (and prevent injury), you can’t keep running the same routes at the same pace every week, notes Kastor. Otherwise, your body will get bored and you will stop progressing. “Mixing up your workouts—incorporating some speed sessions, hill training, and endurance runs—will engage more muscles, boost your burn, and improve overall performance.” Here are some of our favorite ways to keep you running strong and long.