Speed vs Endurance? Build BOTH With These Tips

Can you run faster and longer at the same time? Absolutely! And in this video, Runna Coach Kayla Jeter breaks down exactly how to improve both your speed and endurance using smart, sustainable training strategies. Whether you're training for a 5K, 10K, half marathon, or marathon, these tips will help you build fitness, increase mileage safely, and improve pace without burnout or injury. Ben's Running Form Tips:    • How to ACTUALLY Improve Form   Aisha's Interval Workout:    • How and Why to Run Interval Workouts   🏃‍♀️ How to Run Faster Runna Coach Kayla Jeter explains how small improvements can unlock big speed gains: Simple running form adjustments to improve efficiency The most effective speed workouts: intervals, tempo runs, and hill repeats How training around your lactate threshold improves race pace Why fueling and hydration directly impact performance 🏃‍♂️ How to Run Longer Building endurance isn’t about running hard every day. Runna Coach Kayla Jeter shares how to: Use easy, conversational-pace runs to build aerobic capacity Apply the 10% rule to safely increase weekly mileage Structure long runs for sustainable progress Incorporate cross-training to boost endurance without extra impact 💪 The #1 Way to Improve Both Speed and Endurance The key? Strength training for runners. Runna Coach Kayla Jeter explains how strength training: Improves running economy (by up to 8–12%) Builds power and stride efficiency Reduces injury risk by strengthening muscles, tendons, and joints Helps runners maintain speed with less effort 🍌 Fueling & Recovery Tips Proper fueling is critical for running longer and faster. Learn how to: Fuel before runs for sustained energy Use gels or chews during long runs Refuel with protein and carbs for optimal recoveryTry Runna FREE for 2 weeks → Code: RUNNATV https://join.runna.com/lKmc/e4ai2d39 Find the latest Runna gear here: https://store.runna.com/ Looking for MORE Runna?? Instagram → /   / runna   TikTok → /   / runna   YouTube → /    / @therunnapodcast   Chapters: 00:00 - Intro 00:18 - Do This First 00:59 - Free Speed 01:58 - Speed Workout 1 02:40 - Speed Workout 2 03:09 - Why You Should Run Hills 03:49 - How to Run LONGER 04:10 - How Much Mileage to Add 04:43 - How to Approach Fueling 05:25 - Adding Variety 06:00 - How to Do Both!