# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DMdS8YrxrbK
- **Gondola URL:** https://gondola.cc/posts/32680441-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f539e6c8d0.jpg
- **Posted:** 2025-07-23T17:01:59.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

HOW TO BECOME A FASTER RUNNER 🏃🏽‍♂️ 
-
 Becoming a faster runner requires a combination of smart training, proper recovery, and good habits. Here are the most effective training strategies:

1: Tempo Runs:
Run at a “comfortably hard” pace for 20–40 minutes.
Builds lactate threshold—key for sustained speed.

2: Hill Repeats:
Sprinting uphill builds strength and running economy.
Start with short sprints and progress in distance.

3: Interval Training (Speed Work):
Short bursts of fast running followed by rest (e.g., 400m repeats).
Improves speed, power, and VO₂ max.

4: Plyometrics & Strength Training:
Focus on lower-body strength (squats, lunges) and explosive drills (box jumps, bounding).
Improves power and reduces injury risk

5: Long Runs:
Once a week, go longer (but not necessarily faster).
Builds endurance and aerobic capacity.

Make sure to throw in these runs into your training if you’re looking to build speed and endurance 🫡! 

#running #runners #runnersofinsta #runningismytherapy #runnersofinstagram

## Stats

- **Views:** 11,197
- **Likes:** 560
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- **Comments:** 12

## Tags

runnersofinstagram, running, runningismytherapy, runners, runnersofinsta

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