SECRETS OF SPEED——From the August 2009 issue of Runner's World

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SECRETS OF SPEED
Intervals and tempo miles matter. But they're not the only tools a runner can use to get quicker. Heed the advice below and watch your PR get a little lower.
By Michelle Hamilton

Lose Weight
A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.


Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.


Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance.


Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.


Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed.