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    13 Tips For Becoming A Faster Runner

    Tips and workouts that'll turn you into a speed(ier) demon.

    So, you want to become a faster runner.

    For lots of newish runners, the step right after "start running regularly" is "try running faster." And it's actually not as complicated as you might think.

    To explain how everyday runners can do this safely and effectively, BuzzFeed Health reached out to Toni Carey, RRCA-certified running coach and co-founder of Black Girls RUN!, and Jason Fitzgerald, USATF-certified running coach, 2:39 marathoner, and founder of Strength Running. Here are their tips:

    1. Get ready for your weekly running schedule to get a bit more structured.

    2. Find a 5K to train for.

    3. Do one long run every week.

    4. Now you're ready for some strides: 100-meter accelerations tacked on to the end of an easy run.

    5. Practice pushing yourself with fast finish workouts, where you end your run at a faster pace than it started.

    6. Once you’ve been doing strides and fast finishes for a couple weeks, do a speed play workout that you customize for your pace and fitness level.

    7. Now it’s time — bear with me — to learn about lactate threshold. Don’t be scared.

    8. Start doing tempo runs to boost your lactate threshold.

    9. Add a bit of strength training to your week.

    10. Give yourself some recovery runs as needed.

    11. Also, take some days of total rest.

    12. Make sure you're fueling your body the right way.

    13. Don't forget to actually track everything, so you can see — and celebrate! — yourself getting faster.

    Give 'em hell, speedy!