4. The Feet
Running on our feet (and lower legs) allow us to harness the impact forces from hitting the ground, and turning that contact into energy. This unique energy-return system won't work well in feet that are dysfunctional, which will lead to slower paces.
Muscle imbalance, overstretched tendons, inflexibility and other problems can render many feet inefficient. The main causes of poor foot function include shoes with over-supported, thick-soled, and outsized heels—which are also heavier.
More: Top 5 Ways to Become a Faster Triathlete
The results of tests performed by legendary running coach Dr. Jack Daniels have shed light on how dramatic shoe weight could be. He tested runners on a treadmill using shoes weighted differently. Now Associate Professor of Physical Education at A.T. Stills College in Mesa, Arizona, Daniels demonstrated that this could lead a reduction in running economy of one percent. Translated to the marathon, this means about a minute or more for every 3.5 ounces of shoe. Still, almost all running shoes are between five and ten ounces in weight.
5. Healthy Food
The food we eat directly affects our speed by improving fat burning, balancing muscles, increasing circulation, and helping build a better aerobic body. The most serious barrier to this endurance potential is refined carbohydrates—sugar and processed flour. Avoid them if you want to get faster.
This, however, does not mean during a race, where consuming carbohydrates actually helps fat burning. However, the less food in your stomach during a race, the less likely your body will be slowed by indigestion, diarrhea or other GI upset. In addition, the more aerobic function and fat-burning capability you develop, the less nutrients you'll require during a race because you'll be able to access more of your stored body fat.
Burn More Fat with Metabolic Efficiency Training
6. Altitude
For decades, endurance athletes have sought altitude training as a way to get faster. But this is misleading. Just going to altitude (or using a true altitude chamber) does not guarantee results. Why? Because the process requires a healthy body. A poor diet, for example, may not supply all the nutritional needs (iron, folic acid or protein) necessary for living at altitude to increase quality red blood cells and better aerobic function.
7. The Brain
The brain is the most misunderstood and neglected part of an athlete's body yet it regulates, directly or indirectly, all the factors noted above. Moreover, a healthy brain simply performs better. Bill Bowerman, co-founder of Nike and legendary coach, put it simply: "The idea that the harder you work, the better you're going to be is just garbage. The greatest improvement is made by the man or woman who works most intelligently."
Some of these factors can improve endurance speed quickly, while other may take more time. It depends on the individual, their discipline and the artistry with which it is implemented.
More: 8 Tough Workouts to Improve Your Speed
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