Run faster!

If you don't run very fast in practice, you won't be able to run very fast in races.

At the University of Copenhagen, Danish scientists studied experienced runners who had been running 60 miles a week at a fast pace. One group was told to cut their mileage in half to only 30 miles a week, but to run a series of around 50 to 100 yard dashes as fast as they could. The other group continued running 60 miles a week at a fast pace. Runners who ran fewer miles at a faster pace had a 7 percent improvement in their body's maximal ability to take in and use oxygen.

Runners who did not increase their speed in practice did not improve, even though they ran twice as many miles. Jogging slowly reduces your chance of injury, but it won't help you to run fast. You can race only as fast as you run in practice, but don't try to run fast every day. Intense exercise damages muscles. Try to run fast once or twice a week, never on consecutive days and don't run fast when your legs feel heavy or hurt.