Running Workouts to Get Faster and Gain Endurance

Pick up your pace and see big improvements in your overall performance.


How to Run Stonger and Longer
Matt Hawthorne

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, torching 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 study found that jogging just five minutes a day can even significantly 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.

Ramp up your run

Want to be a better runner—or just get more out of your workouts? Try to include at least one of the high-intensity training plans (on the next page) from coach Kastor, designed to build strength, speed, and stamina into your regular fitness routine each week.

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