Running in Fort Collins means enjoying scenic trails, high-altitude training benefits, and a strong running community. But if you’re struggling and would like to know how to run faster and longer, it might be time to fine-tune your approach. Small adjustments to your form, strength, and conditioning can make a big difference.
At higher elevations, your muscles work harder to get the oxygen they need. Without the right training, you may feel fatigued faster or struggle to maintain your pace. The most common obstacles runners face include:
- Inefficient running form that drains energy
- Muscle imbalances that slow down your stride
- Poor breathing control that leads to early fatigue
- A lack of endurance training that limits your progress
The good news is that with the right strategies, you can train smarter, run faster, and go farther. Whether you’re preparing for a local race or just want to enjoy longer runs in the Colorado foothills, targeted physical therapy can help you reach your goals.
Top 12 Tips For a Faster Running Pace and to Build Endurance
1. Focus on Good Running Form
Proper form improves running efficiency, reduces wasted energy, and helps you maintain a faster pace. Keep your posture tall, engage your core muscles, and land with a midfoot strike to avoid excessive impact.
A physical therapist can assess your running technique and make adjustments to improve stride length and foot strike.
2. Incorporate Interval Training
Short bursts of high-intensity effort followed by recovery periods help you run faster and longer.
Interval workouts, like sprinting for 30 seconds at max speed and jogging for one minute, boost cardiovascular endurance and train your body’s ability to sustain faster speeds.
3. Add Tempo Runs to Your Training Schedule
Tempo runs teach your body to run at a challenging but sustainable pace for longer distances.
Running at a “comfortably hard” effort for 20–40 minutes improves your aerobic capacity and prepares you for race day.
If you’re ready to take your running to the next level, Up and Running PT is here to help. Call (970) 500-3427 or visit us online today to start your personalized run coaching program!
4. Include Speed Work in Your Routine
Speed training, like hill sprints and speed play (fartlek workouts), helps you build both speed and endurance.
Short, hard-effort sprints followed by easy jogging improve overall running performance and increase your ability to hold a faster running pace.
5. Strength Train to Build Key Muscle Groups
Strength training for runners isn’t about bulking up—it’s about building the right muscles to support speed and endurance.
Focus on bodyweight exercises like box jumps, lunges, and squats to improve leg strength, core stability, and running economy.
6. Improve Core Strength for Better Running Efficiency
A strong core helps you maintain good running form, especially when fatigue sets in.
Core workouts like planks, Russian twists, and leg raises prevent excess movement and improve running technique.
7. Cross-train to Reduce Injury Risk
Cycling, swimming, and rowing build muscle and improve cardiovascular fitness without the impact of running.
A well-rounded training program that includes cross-training enhances your running performance while giving your joints a break.
8. Train Smarter With Hill Workouts
Hill training strengthens your legs and improves stride length, power, and running speed.
Running uphill at a slower pace builds endurance, while downhill running trains your muscles for faster speeds.
9. Follow a Structured Training Plan
A balanced training program includes speed workouts, endurance runs, and adequate rest.
Whether you’re preparing for a half marathon or just improving your running routine, consistency is key.
10. Pay Attention to Recovery and Injury Prevention
Overtraining leads to lactic acid build-up, fatigue, and injuries.
Proper recovery includes foam rolling, stretching, and taking rest days to allow muscles to rebuild and perform at peak levels.
11. Choose the Right Running Shoes
Wearing the wrong shoes can throw off your running form and cause inefficiency.
A physical therapist can help you find running shoes that match your foot strike and running technique.
12. Fuel Your Body With a Balanced Diet
Running performance depends on more than training—it requires the right fuel.
A balanced diet with protein, healthy fats, and complex carbs gives you the energy to train harder, build endurance, and burn fat efficiently.
Ready to take your running journey to the next level?
A physical therapist can create a customized training plan to improve speed and endurance while preventing injuries.
Get the expert support you need to reach your goals!
Running Performance and Coaching For Your Best Run Speeds
Personalized Coaching for Every Runner
At Up and Running Physical Therapy, we take a customized approach to help you reach your best running speeds.
Whether you’re training for your first race or pushing for a personal best, our run coaching services are designed to fit your goals and experience level.
Expert Analysis to Improve Running Efficiency
We use video running analysis and movement testing to pinpoint inefficiencies in your form. By refining your running technique, you can reduce injury risk, improve stride efficiency, and increase overall running performance.
Strength and Conditioning for Faster, Stronger Runs
Running speed isn’t just about running more—it’s about training smarter.
We create strength and conditioning programs that target key muscle groups, helping you build endurance, increase power, and sustain faster speeds over longer distances.
Smart Training Plans Tailored to Your Goals
A well-structured run training plan makes all the difference in achieving peak performance.
We build custom programming that includes speed workouts, endurance training, and recovery strategies to optimize your running routine.
High-Tech Tools for Progress Tracking
With the Final Surge App, you can track your progress, adjust your plan, and stay connected with your coach.
This tool ensures you have real-time feedback and support to stay on pace for your goals.
Get the Coaching You Need to Run Faster
If you’re ready to take your running to the next level, Up and Running PT is here to help. Call (970) 500-3427 or visit us online today to start your personalized run coaching program!
