Interested in learning how to improve running speed/endurance? We’ve got you covered! In this episode, Coaches Valerie and Caroline explain how interval training, hill repeats, proper running form, and overcoming mental barriers can help runners improve their speed and endurance. Timestamps of big takeaways How to Improve Running Speed and Endurance [00:50] Interval training allows you to work the body at a higher level and then rest. Long runs help you build endurance. Coach Caroline asks how this works within the RunRX teachings? The Benefits of Varied Training for Runners - Interval training and speed workouts [01:25] Varied training like intervals is key for improvement. Intervals build strength and speed with intense effort followed by rest. Long runs alone won't make you faster. Coaches should first teach mechanics, then proper acceleration. How Do I Extend My Stride? [03:35] Running faster is about learning to use gravity by falling forward at a higher angle. This allows runners to tap into more existing speed potential in a controlled way. It also helps them do hill and interval sessions correctly to get faster without injury. Overcoming Mental and Physical Barriers [05:50] Many runners hold themselves back mentally and physically without realizing it. Understanding how to use gravity and let go enables runners to control speed on downhills versus feeling scared. Coaching for Proper Form and Movement  [08:48] Video analysis and coaching helps identify inefficient movement patterns.  Starting with short practice sessions to feel proper form is more beneficial than trying to immediately run long distances. Refining running form and movement frees runners from overcompensation and injuries. Applying Lessons to Trail Running [09:27] Two runners in their 50s learned efficient uphill and downhill form. Using hill training to improve strength and speed, they overcame previous injuries and age concerns to excel at trail running. Rebuilding Excitement and Performance [13:49] Correcting form deficiencies gives runners hope and excitement again. Achieving efficient movement for even 10 steps at a time builds confidence to continue improving.  Proper form enables runners to rebuild performance regardless of age or previous limitations. [15:45] RunRx offers customized gait analyses, coaching calls, training plans, and an online community. Our flexible membership model meets runners where they are currently at. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at [email protected]