Secrets of Speed

Intervals and tempo runs matter: but they’re not the only tools a runner can use to get quicker. Heed this advice and look forward to setting a new PB.

A 2.5kg weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.

Don’t wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.

Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can’t get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance.

Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.

Sugar can actually trigger hunger, which can lead to weight gain. Plus, you’ll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you’re pushing for speed.