How to run faster

What I've learnt about running over the last 5 years:

1. Don't stretch before you start to run. Run a mile (~2 km) and then stretch. Stretching before you run causes micro-tears in your muscles. I know there is a lot of information either side of this argument, but this one makes the most sense to me, you need to warm your muscles up before you run.

2. Exhale on left foot to prevent 'Stitches'. This stabbing pain is actually a spasm of the diaphragm and it can leave a runner dead in their tracks. The diaphragm is a muscle that stretches across the chest cavity below the lungs. As we inhale, it expands downwards, and as we exhale, it contracts upwards. The side stitch can be caused by inadequate oxygen delivery to the breathing muscles, the diaphragm and the intercostals, or even excessive deep inspirations and expirations. By exhaling when the left foot strikes the ground, there is less strain on the diaphragm, asthe organs attached to the diaphragm on the left side of the body are not as big as those on the right; therefore,

3. Force yourself to take longer strides. It's so simple, but you will end up running faster.

4. Hydration is the key. I really honestly believe the difference between a good race and a great race is hydration. Drinking enough fluids the night BEFORE a race (and I'm not talking about beer here).