If you’re a dedicated runner, you’ve probably got quads of steel. But to run farther and faster, it’s just as important to strengthen your hamstrings, Because your hamstrings create forward movement, you use them during every part of your running stride,Previous research found the glute bridge to be one of the most effective moves for hamstrings—here's how to do it:Glute Bridge:-Lie on your back with knees bent and hip-width apart, feet flat on the floor. Keeping your weight in your heels, lift your hips to the height of your knees. Pause for two seconds, squeezing through your glutes, then lower hips to the floor to complete one rep.

I want to know some ways of running faster and what to eat when doing so, it would really help. I'm 13, a girl, and I had a competition today with many competitive athletes. I ran the 200m and got 32 seconds whereas the other girls got 27-29 seconds. I want to improve my time but don't know how to.  1 I've only been running for about 3 months. I'm a type two diabetic and in these three months I've brought my A1C down from 7.2 to 5.8 and I'm now off Metformin, a drug used to treat diabetes. I'm a runner for life now!