Train your arms too
Hit the gym to strengthen your arms. Strong arms will propel you forward, and help you run faster and stronger on flats and uphills. Swinging your arms doesn't waste energy. In fact, not moving your arms will lead to high shoulders and stiff muscles.

Recover with a run
It sounds like a contradiction, but to recover from a long, hard run, go for an easy run the next day. You'll be able to run faster on your hard days and also lower your risk of injury. Make sure you slow down your pace; feel like you're storing energy rather than wasting it.

Let the pace come to you
Go easy on yourself. Don't check your watch when you reach that bus stop and think, I'm usually here 10 seconds faster. That will make you run faster and disrupt your pace. It is okay to do some runs slower than others and let the pace come to you.

Eat on the run
Drink fluids and eat a few hundred calories in the first 30 minutes after your run. Pick foods with protein and carbs; protein enhances the absorption of carbs. If you're running in a place where food isn't available, bring a packet of energy gel with you.

Get a good breakfast
A good breakfast fills you with key nutrients to start the day right - and keeps you energetic throughout the day too.

To the top ^