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A young man running

Runners, whether new or seasoned, all dream of becoming faster and enduring more. Why? Because these two elements form the crux of a great running performance.

Proper hydration is crucial for boosting performance. To do your best, work hard, and fuel your body with the right stuff, such as a good sports drink. Don’t forget the importance of staying hydrated!

Here are 4 training tips for running speed and stamina:

1. Interval Running

One of the most effective ways to boost both speed and stamina is interval training. This involves alternating between high-intensity running and rest or low-intensity periods. For instance, after a warm-up, you can sprint at full throttle for 1 minute and then take a 2-minute brisk walk or jog. Repeating this cycle can enhance your cardiovascular capacity and muscle endurance.

2. Tempo Runs

Think of these as controlled speed workouts. Tempo runs are performed at a steady pace, faster than your regular run but slower than sprints. These runs train your body to sustain higher speeds over longer distances.

3. Consistency is Key

Like any skill, enhancing running speed and stamina isn’t an overnight achievement. Consistent training, week after week, is paramount. Start with a base and gradually increase your intensity and duration.

4. Gradual Progress

Remember, Rome wasn’t built in a day. Increase your running distance and speed. This not only prevents injuries but also allows your body to adapt to the increasing demands.

The Role of Hydration

When you run, your body heats up, leading to sweating as a mechanism to cool down. Sweating, while essential, also leads to a loss of fluids and ions. Dehydration, even if it’s mild, can hamper your running speed and stamina. It affects muscle function, increases fatigue, and can even impair temperature regulation.

To prevent this would mean you have to be intentional about rehydrating. You would need a healthy drink to balance fluids, support nerves, and help muscles.

Let me give 3 ways you can stay hydrated during a run:

1. Arm Yourself With An Ion Replenisher

Keep an ion drink nearby while running so you can sip and stay hydrated.

2. Sip, Don’t Gulp

When you run, it’s best to sip small amounts of liquid instead of drinking a lot at once. This keeps ions flowing to your stomach without making it feel too full.

3. Hydrate Before, During, and After

Start your run well-hydrated. Remember to drink during your run, especially on longer ones. After you finish running, make sure to drink again to replace any lost ions.


To run faster and longer, you need two main things: good training and the right fuel for your body. Training is crucial, but don’t forget to stay hydrated. Healthy drinks like Pocari Sweat, which have important ions, help keep you in top shape.

Before you run, think about how your muscles work with ions to power each step you take. Stay hydrated, stay swift, and keep pushing your limits.