Running is a fantastic addition to your fitness routine and promotes good heart health.  All men should aim to get at least 30 minutes of cardio three times a week.  It is a myth that running will make you lose muscle or bulk.  Cardio focuses on the respiratory system and oxygenizes your body to improve muscle building, but predominantly, the focus of running is to improve your circulation.  Men who run often tend to live longer and have a lower blood pressure.

Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A December 2012 study published in Psychonomic Bulletin & Review concluded that the evidence is insurmountable that regular exercise helps defeat age related mental decline, particularly functions like task switching, selective attention, and working memory.

Read more: 6 Ways Running Improves Your Health

If you are looking to find out How to Improve Your Running Time, look not further! Male Health Facts put together our super quick tips that will help you increase your speed and stamina!

VIDEO: How to Improve Your Running Time

How to Improve Your Running Time – The Beep Test

The Beep Test is the gold standard in fitness and is used to test athletic stamina.  Runners move between two markers evenly spaced apart.  An audio recording of the Beep Test plays, instructing the runner when to run and when to rest.  As each beep sounds, the runner moves from one marker to the other.  The beeps sound off closer together the longer the test goes so that the runner is forced to increase their speed and stamina.  Using the Beep Test when not testing is a great way to improve your score.

How to Improve Your Running Time - Stacking Stamina

An easy way to run further and faster is to start running for three minutes per day.  Do this for three days only, even if you find it easy.  If you cannot run for three minutes right away do not worry you can still try to for up to one week.  Almost everyone should be able to run continually for three minutes if they try to do so every day for one week.  After three days double your time and repeat this formula increasing the duration and space between days until you can run for hours!

How to Improve Your Running Time - Increase Your Step

Professional runners are able to run incredible distances because they understand efficiency.  Rather than taking many small steps they take longer steps to increase their land mass.  This is how wild cats and other fast land animals are able to sprint great distances in record time.  When running you ought to be putting one foot in front of the other with your heel touching gently to the even flat surface moving forward to your toes.  Increase your step to match the distance between shoulder to shoulder but in front of your body.

A way to boost your testosterone levels through exercise is by sprinting.  In one study, the testosterone levels of subjects performing 6-second sprints increased significantly.  Levels remained high even after they recovered from the workout.

Solution: Perform several sprints after lifting weights on your days off.  You can do them by running on a track, riding a bike, or sprinting up hills.  Do this 2-3 times a week for optimal results.

For more tips on how to improve your running time and optimize your fitness, check out this video with expert fitness tips