7 Tips To Run a Faster 5K

4 Years ago I ran my first 5K in 31:58. Last weekend I ran one in 23:17. A new Personal Record

Author: Ryan Felman

Writer, Spartan Racer, Self-Improvement Coach

For the last couple years, I was running but not improving. In the last 6 months I’ve made more progress than in the last 6 years. So what did I change to make myself a better runner?

#1 Showing Up

I was ‘NOT A RUNNER.’ You hear people say this line all the time. And I used to be one of them! But then I started showing up and going on runs. Very short ones, but I showed up. My runs got longer. And then faster. Now, ‘I’m a runner.’

People see me running and they’ll make comments. “Man, you’re running fast!” This still feels weird to me. I struggle to accept who I’ve become. One time a cute girl running on the street yelled “Hey! No passing!” But I wasn’t always like this.

I remember going for a run and telling myself, “Just run to the next light pole. Then walk to the next one. Then run to the next. Walk. Light pole. Run. Light pole.” And that was how my first run went. I was 40 pounds heavier back then and running a quarter mile without stopping felt like a meaningful accomplishment.