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Your metabolism is based on how efficiently your body tissues process nutrition and so your metabolism should be great. If you're asking about causality, running more can improve your metabolism, but having a high metabolism rate does not mean you will be an excellent runner. I am an endomorph and my metabolism is naturally really bad, but after a couple years of training, I've become a pretty good runner and my metabolism has improved. I have friends though who have excellent metabolism but are terrible runners. You need stamina to run, not a good metabolism.
The short rest keeps your heart rate up, but you still get the physical and mental break of the rest period, says Coffey. Newer runners may take a two-to three-minute walk break; the goal is to run each mile at close to the same pace. INCREASE SPEED. To get faster, you have to increase your VO 2 max, or the amount of oxygen your body uses to produce energy, which means running short repeats at a speed faster than 5-K race pace.