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Run Faster And Longer In 2023

Run Faster And Longer In 2023

As the new year approaches, many of us are setting fitness goals and looking for ways to improve our running performance. At Playtri we’ve been coaching triathletes and endurance runners for over twenty years - if you want to run faster and longer in 2023, here are a few things we’ve learned that can help. 


  1. Set specific, achievable goals. Setting goals can be a great way to stay motivated and track your progress. Make sure your goals are specific and achievable and be sure to celebrate your accomplishments along the way. 

  2. Train consistently. Consistency is key when it comes to improving your run speed. Make a schedule and stick to it, setting aside time for regular runs and speed training. 

  3. Incorporate interval training into your routine: Interval training involves alternating between periods of high-intensity exercise and periods of rest or lower-intensity exercise. This type of training can help you improve your running speed by increasing your endurance and teaching your body to run faster for longer periods of time. Start with short intervals (30-60 seconds) with lots of recovery in between, and build as your body feels ready. 

  4. Focus on proper form: Good running form is essential for maximizing your speed and efficiency. Make sure to keep your shoulders relaxed, your arms swinging naturally at your sides, and your feet landing softly on the ground. A run technique lesson with one of our coaches is a great place to get some individual guidance! 

  5. Strengthen your core and lower body: Stronger muscles in your core and lower body can help you generate more power and speed when running. Incorporate exercises like squats, lunges, and planks into your training routine to build strength in these areas. 

  6. Vary your terrain: Running on different terrains can help challenge your body in new ways and improve your overall running speed. Try incorporating hills, trails, and other varied terrain into your runs to mix things up and keep your body guessing.

  7. Don't neglect your nutrition. Proper nutrition is essential for optimal performance and recovery. Make sure you're fueling your body throughout the day with the right balance of carbohydrates, protein, and healthy fats to support your training. Replace carbohydrates during your workouts to keep running longer, and support faster recovery.

  8. Invest in the right gear. Having the right running shoes and clothes can make a big difference in your performance and comfort. Look for running shoes that fit well and provide the support you need, and invest in moisture-wicking fabrics to keep you cool and comfortable on your runs.

  9. Get enough rest and recovery: It's important to give your body time to recover after intense workouts in order to improve your running speed. Make sure to get plenty of sleep and allow yourself adequate rest between workouts to help your body recover and become stronger. 


With a little dedication and these tips in mind, you can run faster and longer in 2023 and achieve your fitness goals. Happy running! 


Callie Guenther is a Playtri Level 2 Certified Coach, and specializes in working with female athletes. Learn more about Coach Callie at, or email her at

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