How to run fast?

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 There are several ways to improve your running speed, here are some key areas to focus on:  * Running Technique: Focus on good form with a high knee drive, short and quick strides, and a powerful push-off from the balls of your feet.  * Interval Training: Alternate between periods of high-intensity effort and recovery to build both speed and endurance.  * Strength Training: Building strong legs and core will improve your power and stability.  * Hill Repeats: Running uphill strengthens leg muscles and improves cardiovascular fitness.
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Best true crime podcasts

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 Here are some of the best true crime podcasts ¹ ²:

- Last Update on the Left - A podcast that reexamines previous cases from the hosts' previous podcast, Last Podcast on the Left.

- Crime Junkie - A narrative-driven podcast that covers both famous and lesser-known cases.

- Crime Junkie AF - A podcast from the hosts of Crime Junkie that focuses on ongoing cases.

- The Deck - A podcast that uses a unique deck of playing cards to help solve cases.

- The Deck Investigates - A podcast that focuses on a single case per season.

- Dark Downeast - A podcast that focuses on the crimes of Maine and the New England region.

- Anatomy of a Murder - A podcast that gives listeners an inside look at homicide cases across America.

- 48 Hours - A podcast that leads in-depth investigations into complex murder cases.

- Morbid - A horror-comedy podcast that covers a wide range of cases.

- Dateline NBC - A podcast version of the TV show Dateline NBC.

- Sistas Who Kill: A True Crime Podcast - A podcast that focuses on Black women killers.

- Hands Off My Podcast: True Crime - A podcast that focuses on helping true crime victims.

- Root of Evil - An offshoot of the TNT drama I Am the Night, about the infamous Black Dahlia murder.

- Tom Brown’s Body - A podcast about the 2016 disappearance of high school senior Tom Brown.

- Bear Brook - A podcast that focuses on a cold case from Bear Brook State Park.

- In the Dark - A podcast that focuses on cases with unsatisfactory conclusions.

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