I want to run faster and further.

[10KRunner2011]

I'm training for a 10K race. I'm 43. Last year I did it in an hour. I will turning 44 on the day of the race. I really want to kick *** and lower my time dramatically. Any suggestions?

[FergalEmmanuel]

Running is one of the most popular exercises in the world, and is generally involved in every major sport except golf. Change your routine. Effective training to become a faster runner should never be comfortable. This means that you shouldn't be doing the same exercises over and over again for weeks or months in a row. Try to completely overhaul your exercise routine every 3 weeks so that your muscles and body do not plateau and get used to the exercises without improvement. The only way to run faster is to run faster.  You should continue with your track workouts and try to add some other types of runs as well.  I'm assuming that by track workouts, that you are doing things like repeats and things of that nature, so try to add (on the road) short distance runs at a faster pace than normal.

[Dr Vinod]

Hello!

You have to increase your stamina so consider some weight training. You have to do it slowly and do not exert or increase any of your present physical stress as an emergency. You can go slowly in an acclimatised way to increase your speed and to decrease your time.

Talk with a trainer to get the best suggestions and consider a proper goal for a period of time.

Take care!