Welcome to the Get Fit guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield, and whether you need to get from point A to point B just a little bit faster

or when your local foot race, this episode is going to teach you how to run faster.

In the episode How to Start Running, I taught you how to get started down the road to running

and important technique tips if you're just starting out.

If you've been incorporating the advice you learned in that episode,

you may want to take your running to the next level.

And this episode will give you six quick and

dirty tips to run faster and run longer without getting tired. Quick and dirty tip number one

for running faster. Lose weight. Think about carrying a box of books up a flight of stairs. Compared

to carrying your own body weight, the consequences of lifting one, five, or ten extra pounds with

each step can have you instantly huffing and puffing. Now imagine what happens when you carry

one, five, or ten extra pounds with each step you take during a three-mile run. If you travel

three feet with each stride and cover about 15,000 feet during the run, you're taking

5,000 steps. If you lift your body two inches off the ground each time you step, that's 10,000

inches, which means that if you're just 5 pounds overweight, you had to generate over 4,000

foot pounds of extra force to get you through that three-mile run. So if you're going out and

hammering every run workout but not focusing on proper timing and content of your nutrition to

achieve weight loss, you're overworking your body during your runs. For more advice, I'd

recommend you check out the episode, What to Eat Before and After Exercise, and tune into the Nutrition

Diva for lots of tips on how to lose weight. Having run competitively at 209 pounds and 170

pounds, I can easily tell you which is better in terms of both speed and joint impact. Quick and dirty

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