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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Sudan Civilwar

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 A civil war is ripping apart Sudan. Tens of thousands have been killed, millions displaced and an enormous famine looms, setting off one of the world’s biggest humanitarian crises.


The city of El Fasher, home to 1.8 million people, is now at the center of global alarm. The siege there has disturbing echoes of Rapid Support Forces tactics elsewhere, such as El Geneina, near Sudan’s border with Chad, where last year as many as 15,000 people were killed in a matter of days, UN investigators found. https://nyti.ms/3XrwNT7

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