What runner has ever said “I want to run slower”? Of course, we would love to be a faster runner.

I am not a coach so this is just my opinion based on what I have heard and read.

I know you all believe that in order to get faster, you need to strength train, do speed drills and run hill repeats among other workouts.

I am sure that these couldn’t hurt. They may also get you faster finish times.

But here are some other ways to improve your speed:

1.  Proper Arm Swing

When I first learned to run, my coach repeated “To run faster, swing your arms faster.”

However, you also need to swing them correctly:

• Bend your elbows between 70 and 110 degrees (So approx. 90 degrees)
• Keep your hands closer to your heart
• Stay relaxed through your shoulders. Do not let them raise up.
• Allow your arms to swing toward the midline, but do not let them swing across your body.

I know when I get tired, it all falls apart.  My shoulders raise up and my arms drop.

2. Improve Stride Mechanics

Proper stride can help you run faster. If it’s too long, then your legs have to cover more distance with each step.

Then of course, how your feet land is important.  You need land on your mid-foot rather than heel striking or running on your toes.

And NO shuffling… (Do any of your race photos have you looking like you are walking?)

3. Increase Cadence

Stride cadence refers to the number of strides taken per second, Optimal cadence is generally considered to be somewhere around 180 strides per minute.

A higher cadence will typically translate to a shorter stride and better form. So you should be running faster. A lower cadence can mean you are over-striding, which will slow you down.

Your cadence shouldn’t change with the distance covered.

To increase your cadence, you can practice with an app or music. But most importantly, you need to improve your form:

Use a tall posture, stacked in a straight line from head to heels, with a slight, full-body, forward lean putting your weight over your toes.

Yeah, easier said than done…

But for some reason (without trying), I have a higher cadence. I think it’s because when I run I naturally take short quick steps and try to pick up my feet.

4. Run or Race More Often

In many cases, increasing your weekly mileage will help to increase your overall speed. You should be running at least three days each week.

If you’re already running that often, vary the distances and your routes.

I also feel that running more races will also improve your speed.  Races will give you that adrenaline to pick your pace.

My pace is always faster in a racing situation.

5. Don’t Run Alone

Many runners find that they push themselves harder when they run with others. (I know I do!)

You can often find a running group in your neighborhood for free. Ask about groups at your local running store, at work, or your health club.

I would recommend running with someone who may be just a little faster than you are.

Happy Running?  Do you want to run faster?  What have you done to get faster?  Has it worked? Any other tips to share?  

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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DNS is short hand for did not start.

In other words, you registered for the race, maybe even picked up your bib, but chose to not to actually cross the start line.

If you race often enough, eventually you may choose to DNS a race. Maybe you already have.

In fact, I was really considering one recently. And I have one future race that I may skip.

Here are a few reasons why you may opt to DNS:

1.Weather

Some runners will race in any weather conditions.

But safety should always be a concern whether it be because of ice or extreme heat.

 2.Injury/Sickness

It obviously depends on the seriousness of the injury but it may require you to skip the race.

broken foot = no race

Sometimes, it also may be because the injury will get worse if you do race. (Unfortunately runners are not always good listening to their body.)

Then there’s sickness.  That also depends on the nature of the illness. They say above the neck is ok but below is nay.

3. Schedules/Commitments

Family or work commitments can force to you miss a race. Life happens.

Also flight cancelations or travel plans can interfere. (I’ve learned the hard way to never schedule my arrival the day before the race.)

 4. Training Plan/Mileage Requirements

Your training calls for a long run and you signed up for a short race. You may decide, if it’s an important race that you are training for, to skip the race.

Or you should be tapering and this race is challenging. Again, it may be in your best interests to DNS this race.

5. Lack of Mojo

For whatever reason, you just don’t feel like it.

Racing should be fun!

It should never be a “have to” but always a “want to.”

or at least FUN afterward.

Once you’ve made the tough decision to DNS your race, it’s entirely normal to go through a wide range of emotions from relief, to anger, to regret.  Don’t let anyone kid you. FOMO is real!!!

But hopefully those situations will be few and and you will run many races…

Happy Running! Have you ever DNSed a race? What reason influenced your decision? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

Not all my vacations are race-cations.  I do go on a vacation where there is no race and/or where my family or friends are not runners.

The photos below were taken during a vacation with my tennis friends where I ran almost everyday.

Here’s FIVE Tips to use if you are hoping to run during a vacation:

1.Be prepared.  

Bring clothes for all weather conditions.

Some winter vacations may have 80 degree temps and but many could have freezing temps!!

Fla in Feb.

and Feb in Fla!!

2.Schedule your runs.

If you leave it to chance, it won’t happen.

I often have to run in my tennis clothes

or then play tennis in my running shoes!

3.Be flexible.

Sometimes other persons’ needs or desires will come before your running.

I definitely have to be more flexible when traveling with my hubby. (Maybe that’s why we don’t travel together often lol).

4.Find a scenic route.

Pretty views make all the difference.

Sunrises are my particular favorite.

5.Lower your expectations.

Distance & speed goals will probably not happen.

Just RUN for FUN.

Can anyone guess where I am here?

Bonus Tip. (Thanks to Erica for reminding me about this) If you are not familiar with the area, sign up for a Running Tour

It’s the best way to see the city and get your running done at the same time.

during a running tour of Central Park (NYC)

or ask for recommendations (from the hotel concierge or local running store) for a safe route to run.

running in a park on the outskirts of Paris

Happy Running! Do you run when you go on vacation? Any tips to add? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

and add your link below:

I got this idea from running blogger, Donna, who posted her Alphabet Travel Adventures. I wondered if I could name a Half Marathon that I’ve run for every letter of the alphabet.

Nope. I had to add in some other distances.

Then Judy commented that I could probably do it with just the races I run each year since I do so many.

Here goes nothing (I have linked to one of my race recaps so I just added a few memorable details);

A is for Apple Run (a local fall race with cider donuts available)

B is for Bacon Hill Bonanza (a spring country 5k or 10k where you can win a pie as an age group award)

C is for Cherry Blossom 5k (a spring 5k that took place at a local synagogue during cherry blossom season)

D is for Delmar Dash (a spring 5 mile race near my home)

E is for Electric City 5 Miler (a 5 mile loop along the Mohawk River in March)

F is for Freihofer Run for Women (a local all women’s 5k that I have never missed since I started running)

G is for Great Pumpkin Challenge (a fall 5k or 10k around a park in Saratoga)

H is for Helper’s Fund (a 5k or 10k held the day before the Adirondack Half Marathon/Marathon)

I is for Ice Breaker Challenge (a 5k in Albany along the Hudson River where you race the college crew teams)

J is for Jailhouse Rock  (great downhill finish at this 5k in Ballston Spa)

K is for Kinderhook Bank OK 5K (a small local 5k that I have only run years ago but plan to this year)

L is for Last Run  (a fun 5k through the holiday lights of Washington Park)

M is for Malta 5k (a flat race around the grounds of Global Foundries where my stepson works)

N is for New Visions 5K (a 5k that I ran my first year of running…  it was my first sub 30 min 5k)

O is for Our Towne Bethlehem Turkey Trot (Thanksgiving 5k in the town where I live)

P is for Polar Cap Run  (a winter 4 miler in Lake George the same day as the LG Winter Carnival)

Q is for (Annie’s) Quest 5K  (a local charity driven 5k that doesn’t exist anymore)

R is for Run for the Roses (a 5k in a park where you get a rose, shirt and a library book as swag)

S is for Silks & Satins 5k  (a summer race near the Saratoga Horse Race Track)

T is for Troy Turkey Trot  (a hugely popular Thanksgiving Day 5k and 10k)

U is for UAlbany Homecoming/Fall Festival 5k  (race that was held during the college reunion weekend)

V is for Valley Cats Father’s Day Home Run 5k  (finishes in the stadium of our local baseball team)

W is for Whipple City 5k or 10k (just a small race that I’ve run a few times with friends, the 10k is quite hilly)

X is for ???? HELP!!

Y is for (Bethlehem) Y Winter Wonderland 5K (a small 5k in my town, only scheduled once.)

Z is for ZOOMA Bermuda Lighthouse Run (a 2 mile race held the evening before the Bermuda half marathon)

Happy Running! How would you play the Alphabet Challenge?  Workouts, Runs, Travels, Races?  Please share.

There is a link-up organized by Zenaida and Kim (Kooky Runner).

Since today is Tuesday, I’m also linking up with these ladies and you should too.

with co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Laura Norris Running.

I came across this book in the library.  I admit that I didn’t read the whole thing but I flipped through it.  It’s just as much about life as it is about running.

Here are my favorite quotes from the book:

1.“Pain is inevitable. Suffering is optional. Say you’re running and you think, ‘Man, this hurts, I can’t take it anymore. The ‘hurt’ part is an unavoidable reality, but whether or not you can stand anymore is up to the runner himself.”

2.“People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But I don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive than in a fog, and I believe running helps you do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life…

3. “I’ll be happy if running and I can grow old together.”

4. “I have only a few reasons to keep on running, and a truckload of them to quit. All I can do is keep those few reasons nicely polished.”

5. “You make do with what you have. As you age you learn even to be happy with what you have.“

6. “The most important thing we learn at school is the fact that the most important things can’t be learned at school.”

Anyway, it also got me thinking to what I talk about when I talk about running..

• Trying to convince myself that pace doesn’t matter anymore.
• Grateful to my tennis friends who convinced me to become a runner.
• Running the NYC Marathon was one of the the best decisions I’ve ever made.
• Running friends (both in person and virtual) are great.
• Anyone who wants to CAN run a 5k, half marathon, marathon…
• I hope I can continue to run for a long time…
• I love to race.

Definitely not as profound as Murakami. lol

Happy Running! Have you read this book? What do you talk about when you talk about running? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.