Hi, this is Jamie Glick. I'm here to talk about how to improve running in four days. Four days doesn't seem like a lot time but there are some simple tricks and techniques you can use to help run a little bit faster in a short amount of time. It almost seems impossible to improve your running in four days. It takes months and years to build up a lot of cardiovascular endurance that you may need for a long race or even a five K or ten K run. There are ways and simple steps you can take to improve that right away. The optimum number of steps taken when you are running is 180 steps per minute. That's 90 steps per foot. So a simple thing you can do is count your steps while you are running. Count one foot every time it hits the ground. And the closer you are to 90 the better your running economy and running form. Another thing you can try to improve your running is try strides. Strides are 10 to 20 steps. These are taken once per mile and it's pretty much an all out sprint. For 10 to 20 steps to open the hips and remind them that they can run faster. Another way to improve your running quickly is to get enough sleep. You can definitely run faster and more efficiently on eight hours of sleep then when you get just five or six hours of sleep. So getting enough sleep each night will help you run much better, much faster.