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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Russian court

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 A Russian court sentenced a U.S. Army sergeant to nearly four years in jail on Wednesday for stealing the equivalent of about $100 from a woman with whom he was romantically involved and for making death threats against her. Several Russian criminal lawyers said that the sentence was much stricter than what a Russian citizen could expect to receive for such charges. https://nyti.ms/3VMjPy2

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