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Why do I struggle to breathe when I'm running?

Francisco Gomez
Competitive Runner
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Competitive Runner

Expert Answer

That means that you're running at too fast of a pace for your endurance level. Slow down so you can control your breathing while you run.

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Question

How quickly can I improve my running speed?

Francisco Gomez
Competitive Runner
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Competitive Runner

Expert Answer

You should only increase your speed or pace by a maximum of 10% each week.

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Question

What’s the best way for a kid to start running faster?

wikiHow Staff Editor
Staff Answer
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

wikiHow Staff Editor

Staff Answer

Talk to your PE teacher or a coach about doing speed drills. They can teach you good running techniques to improve your speed and help you run without hurting yourself. Just like an adult, you should also do warmups and cooldowns before and after running to prevent injuries. Eat a healthy diet and sleep well to give yourself energy and help your body continue to grow and get stronger!

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Question

How can I improve my endurance as well as my speed?

wikiHow Staff Editor
Staff Answer
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

wikiHow Staff Editor

Staff Answer

To improve your endurance and stamina, you’ll need to run consistently (e.g., 3-4 times a week for at least 30 minutes each time) and gradually increase your running distance. You can also practice doing short runs at a higher pace than you normally run (tempo runs). Don’t forget to fuel yourself with carbs and protein and get plenty of rest between running sessions.

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Question

Can I start running faster in a week?

wikiHow Staff Editor
Staff Answer
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

wikiHow Staff Editor

Staff Answer

You may be able to improve your speed a little bit in a week, but it will take time and consistent work to start really seeing major results.

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Question

How do I increase my speed running short distances, like the 100m?

Community Answer

Keep your stride long and breathe using your mouth and nose. Always look forward and have a goal set in your mind. And it's practice combined with talent that improves your odds.

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Question

What should I do if I'm getting tired but want to run faster?

Community Answer

Practice pacing yourself while running so you can keep a faster speed longer. When you feel tired, take deeper breaths to deliver more oxygen to your body.

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Question

What are the best fruits and vegetables to eat before a mile run?

Community Answer

Try eating apples, bananas, blueberries and strawberries.

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Question

How do I improve my running to a competitive level?

Community Answer

You must practice everyday, eat healthy and do workouts everyday. You must have a good attitude and want to win.

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Question

Whenever I run fast, I lose my energy in just a few seconds. How can I stop using energy too fast and keep running?

Community Answer

Try to increase your endurance. Work out often, and get used to being more active. Start out running at a slow and steady pace, and then you can speed up as you become stronger.

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Question

Right before I start running, is there anything that I can do to help me go faster?

Community Answer

Don't forget to do stretches, and breathing in and out deeply is really good. Get yourself in the mindset; think to yourself, "I am going to do really great." or "I am gonna shave off 2 minutes on my time."

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Question

When I race with friend, I always come last. How can I take care of this?

Community Answer

Keep pushing yourself and say to yourself: I cannot let this person beat me! Or, I need to win! If you are feeling tired on the day they race, just opt out of it. In the longer term, you will need to practice running often, as that is the only way you can improve your running times, so if it really matters with you, practice often.

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Question

How much running should I do to become faster?

Community Answer

That depends on what you are trying to achieve. If you want to burn fat, a long, slow run is good. If you want to get faster and better run faster, push yourself and for less time.

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Question

How should I pace myself during a mile run?

Community Answer

Do not sprint. Run your fastest at the beginning. You want to sprint as fast as you can at the end. If you get too tired slow down a bit. If you feel you have extra energy run a little faster.

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Question

Should 11-year-old athletes take vitamin supplements? If so, any suggestions?

Community Answer

As long as they are eating a healthy, balanced diet, they should be able get all the vitamins that their bodies need without supplements. Remember more is not always better -- your body only needs a certain amount of each vitamin and mineral, and any extra will be treated as a waste product and won't do much.

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Question

Can a 13 year old go to a gym?

Community Answer

Yes. People of any age can go to a gym.

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Question

Can the anger and determination of beating a person help me run faster?

Community Answer

Possibly. These emotions may fuel you.

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Question

How do I make sure I stay fit and not lose my skill once my season is over?

Community Answer

Keep running with your teammates. Increase the distance and speed weekly, if you wish.

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Question

Will I get faster at running when I get older?

Community Answer

If you are aged between 18 to 25, you will usually be able to run faster with practice. However, when you get older, your body will change and tends to slow down. A few people with good running physique, high levels of energy and grit iron determination might improve their running times, so never say never but do be realistic.

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Question

How can I get my legs stronger?

Community Answer

Keep running, and do some strength exercises like squats and lunges several times a week.

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Question

How can I drop 2 minutes off my mile in 1 day ?

Community Answer

Dropping 2 minutes in a mile is hard. That means you would have to go 30 seconds faster each lap. One day is definitely not enough time, you need to train for a long time to cut off 2 minutes.

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Question

I always get distracted when I run, wondering if the person is going to beat me. What can I do?

Community Answer

Concentrate on beating your own time rather than the other person. Being your own competition can help you stay focused.

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Question

I was recently involved in a race with a buddy. He pushed himself too hard in spite of being ahead of me and fell down unconscious. Is pushing yourself that much required?

Community Answer

Unless you're sprinting in the Olympics, no, it probably isn't. Your friend was probably dehydrated and probably hadn't stretched properly. Always stretch before a race and drink plenty of water. Even if you think you've had enough water, drink more.

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Question

I have a race tomorrow and I need help to run faster. What can I do between now and then?

Community Answer

You can't do much now, just make sure you eat well and drink lots of water. Maybe think about race strategies (depending on the distance of your race) and just persevere.

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Question

If I'm 10 now, and I keep running as I grow up, will I keep getting faster, or will I lose my speed?

Community Answer

Your muscles will develop and your stride will get longer, so you will likely continue to get faster with practice. Eventually you will slow down due to age, but not for a long time.

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Question

Why do I have to drink coffee?

Community Answer

You don't have to drink coffee to run faster, but it can give you a temporary burst of energy.

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Question

What if I am playing tag and the person I am chasing goes left and right a lot?

Community Answer

You'll need to boost your agility. That means lateral quickness, and that is done by running short distances at full speeds, then stopping.

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Question

How do I run for a long time and not get a side ache?

Community Answer

Stretch before you run with all stretches listed above for 15-30 minutes. This has improved running times and made runners feel more comforatable when running. Also, make sure you are staying hydrated.

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Question

I want to how to run faster because today is sports day

Community Answer

Warm up and stretch before you run to improve your speed.

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Question

Does jumping on the trampoline help improve running?

Community Answer

It can make your legs stronger, which might help a little, but mostly it's just a good, easy way to warm-up before a run.

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