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The four-step surge is a great way to increase your overall speed. During practice or a race, quickly pick up the pace for just four steps a few times during your run. These surges will freshen your stride and, at the same time, make your regular pace seem easier.

Photo courtesy: Juan Jose Aza

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The four-step surge is a great way to increase your overall speed. During practice or a race, quickly pick up the pace for just four steps a few times during your run. These surges will freshen your stride and, at the same time, make your regular pace seem easier.

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