To become a faster runner, Brian Metzler from Triathlete recommends running more often and for longer periods of time and trying intervals without the use of a timer or heart-rate monitor. Runners should also leave smooth-top surfaces like running tracks and attempt their runs on uneven terrain.
Conducting running intervals on hills is an effective way to build endurance and train the body to utilize energy for additional boosts in speed on flat surfaces, according to Metzler. Jennifer Van Allen of Runner's World warns people not to train for increases in speed until they are able to run between 5 and 6 miles comfortably. Beginners are encouraged to find a nearby track at a high school or college that is open to the public and practice laps around the course at a pace that is optimal according to their weight and fitness level. Running on a track also makes it easy for athletes to record their distances and avoid injury, notes Allen. It is important to follow a steady schedule and not add miles to runs after a day or two of running is skipped. People may need to take small breaks from running, or lower the intensity of their runs, if they are experiencing stress in their lives that drains their overall energy levels.