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Whether you're an elite marathon runner or the beginning of week 3 of the 5K program, running further and faster are two common training goals for people of all fitness levels. Although there are no hard and fast rules or "best ways" to increase endurance while running, there are some general guidelines that you can follow to help you perform better without injury. So here are 6 ways to run a faster 5K


Nutrition is effective to travel longer (more than 60 minutes) than short distances such as 5K, and what is eaten in advance can cause difference. If you try to go 5 km away, you look at a nice feeling when you try to go 5 km, especially if you press PB. Also discard the water bottle that does not require it for 5K, and provides additional pesos to carry.

Warm-up before

On a cold winter day, sitting in a heated car and reluctantly going to the starting line at the last minute is truly tempting. But they said the shorter the run time, the longer the required warm-up time. Warm up with a light jog, dynamic stretches, and a few short sprints to get your heart pumping and your muscles warm up, making you eager to move onto the starting line instead of yawning.

Set goals

It helps to have a goal that really pushes you. In the field of possibility that may be realised on the moon, it may be realised in 1 month, 6 months or even 12 months. Now running for 28 minutes without much training? Okay, your goal is now 25 minutes, and you can do it!

Add strength training

If you are still not training for resistance training, you must add them to the program running. More benefits like Increase your muscle strength, help reduce the possibility of injury. Aim at the general training addressed to the main muscle group. Perform 2 to 3 sets of sets and 8 to 12 times per game.


The basis of any plan from 5k to marathon is always consistency. Plan your week in advance and make sure to maintain this structure at any stage of the training. Make sure to hold specific meetings on specific dates.

Lifestyle change

Other aspects of your life can affect the ability to train and recover. Two of the biggest profits can be done to sleep with their food. Your diet does not need to be an expert to know if it is harmful to run with you and, often, you must make some changes and its incorrect internal organs, you will know.

Sleep is also very important, you must try a good quality of the IF's sleep every night 8 hours we can. Since we do not have a professional athlete, unfortunately, this is not easy for us, we can make subtle changes to get a few minutes more minutes on the bed.

Next steps

BLOG - Benefits of Running with Someone Else

BLOG - What is a virtual challenge

BLOG - Why you should be walking to get fitter

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