Learning how to run further requires a certain concentration, consistency and determination. We tell you how you can achieve it step by step.

One of the sports of the 21st century par excellence is  running,  a simple and healthy activity that is within the reach of anyone. If you have also been bitten by the bug, you have recently started and you want to know how to run more , you are in the right place.

The main objective should be to develop the necessary skills to be able to run more efficiently, and this requires perseverance, discipline, and of course, the will.


The steps that we propose are simple items to pay attention to and that we consider essential to know how to run more, and do it properly.

Do not forget that before you start running you must warm up!

1. Current speed

If you have been running for a while and want to increase your speed, it is essential that you know what your current times are. Therefore, it will be important to calculate the current maximum speed in order to be able to measure the progress.

To do this, we recommend that you use a stopwatch to measure how long it takes you to travel 1.6 kilometers. After you know exactly how long it takes, you can start beating your mark.

2. Appropriate place

Choose a suitable place to run. An athletics track is the ideal place for anyone who is just starting out and wants to increase their speed, but it is not always within reach and there are alternatives.

  • Flat roads where there is no traffic.
  • Parks.
  • Street (avoid including streets with many curves or irregular surfaces in your route, as they will affect the running).
  • Treadmill (gym).

3. Schedule

Another aspect that you must take into account if you consider how to run more effectively is to establish a demanding and realistic schedule, which you must comply with. It will be positive to train 4 to 5 times a week, carrying out variations in the distances and in the intensity of the races.

4. Objective

When it comes to training, having a specific goal is essential, as it will help you increase your level of motivation. At the same time, it will require you to make an extra effort that will allow you to achieve the goal you have set for yourself. Some goal ideas are:

  • Set a goal that involves running a certain distance in a certain time. For example, running 1.6 kilometers in 10 minutes.
  • Set a goal for which you need to increase the number of steps per minute.

5. Equipment

Although the equipment (clothes, shoes…) is not the most important thing if your goal is to run more and reach a higher speed, it can help you feel lighter when training.

  • As for running shoes , the market is huge and there are many; most of them created to imitate the movement and sensation of the foot when we run barefoot.
  • Light, breathable clothing can help you feel cooler.
  • There are accessories such as high-tech watches that time accurately, measure speed, distance, heart rate and calories burned.



The resistance and speed when running are linked to breathing, since breathing deeply allows a greater amount of oxygen to enter the blood. This provides more energy to the muscles so that they can withstand fatigue.

It is important to inhale and exhale using both the mouth and the nose, in addition to trying not to accumulate the air in the chest, but to take it towards the stomach.


Good running posture ensures that the body works as efficiently as possible. In this way, it will be favored to reach a higher speed and prevent injuries.

Running should be easy and natural!