Runner athlete running on forest trail.

If you’re a runner, and you want to shave a few minutes off your 5k time, slow down. I know this is counterintuitive, but if you want to run fast on race day, slow down on your training runs. Take it easy. And those long runs you’ve been putting in on Sunday mornings don’t do you any good either. Sleep in. Save your energy. Then on race day, you’ll be fresh and run faster than you ever have before.

Train smart, not hard.

No, not really. I’m lying.

If you want to run fast, you have to train fast. Not everyday, but you’re going to have to run fartleks or intervals or speedwork at the track. And yes, you still have to get up early on weekends and put in the extra miles. That’s the truth, kiddos. It’s hard work to run fast. It’s no walk in the park. More like torture in 90 degree heat, lungs about to burst. Or slogging through the rain or fighting the wind. Aching legs that keep you up at night. Is it worth it all just to run fast?  That’s for you decide.

But if you want to be good at something, you have to train hard. There ain’t no shortcuts. And you have to want it pretty bad.

Photo credit: iStock Photography