One of the best ways to become faster, stronger, or to increase endurance is by incorporating speed work into your weekly routine. But it can be extremely overwhelming if you’re not familiar with the terminology or have never tried any types of speed work before. But I promise it’s not as complicated as it may seem. One of the best ways to introduce faster running into your routine (without it being so structured) is through intervals.

Intervals consist of repeated short segments of fast running separated by slow jogging or complete rest. The intervals allow you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient. Intervals increase your overall speed.

RELATED: Try This 4×1000 Track Session

While there are structured workouts (for example: 400m or mile repeat repeats), you can do intervals in a more informal way. And you don’t even need a watch for some of these!

There is an “on” period and “off” period. You run hard during the “on” and run easy during the “off.” No need for specific paces. It can be as simple as running hard during the “on” period and easy during the “off.” You’ll want the “on” periods to be uncomfortable but not all out. And the “off” to be easy enough to recover properly (you can either walk or run).

Start with short sets and low reps and build. You can do the same workout each week but still make improvements. Gradually increase the duration of each set (either minutes, length of run, number of streets, etc.) as well as the number of complete sets you perform.

Here are a few fun ways to incorporate intervals into your runs. Note: Each of these should have a short warmup and cooldown period of easy running to loosen the legs up.

1. Minutes: Run hard for a set number of seconds, then easy for another set number. Start with short sets (30 seconds on, 1 minute off) and gradually increase the duration of the sets (1 min on, 2 min off or 2 min on, 2 min off). You can also increase the number of sets you perform (start with a couple and work up to 10 or more).
2. Hills: Each time you get to a hill, run moderately hard up the hill, then recover by runnning easy on the downhill and straightaways. This is a great workout if you live in a hilly area!
3. Music: If you enjoy listening to music, you can sync it to your workout. Run hard during one song, then run easy and recover during the next. Do that for 2-3 songs and you’ll have yourself a no-frills, but effective workout!
4. Streets or lightposts: Run hard for a few streets, run easy for another few streets. Repeat a couple of times. Gradually increase the number of streets and/or the total number of sets as you progress.

To reiterate, adding just one speed work session in to your weekly training can yield results in improving both endurance and speed. You’ll be glad you did interval training after you see your next PR.

RELATED: One-Hour Workout: Bite-Sized Hill Reps

In the dynamic landscape of marketing, influencer collaborations have become an integral strategy for businesses aiming to connect with their audience authentically. Despite the undeniable success stories and widespread adoption, there are persistent misconceptions about influencer marketing that need to be addressed.

Some believe it’s exclusively for big brands with massive budgets, while others question the authenticity of influencer partnerships. These misconceptions can hinder businesses from exploring the diverse and impactful possibilities of influencer marketing.

Amidst this evolving ecosystem, let’s debunk five prevalent myths that might be holding you back from harnessing the full power of influencer marketing and tapping into its vast potential for authentic audience engagement.

1. Influencers Work for Free

It’s a common misconception that influencers are always open to unpaid collaborations or simply trade-based arrangements. While micro and nano influencers can offer cost-effective partnerships, it’s vital to recognize that many creators expect fair compensation.

According to Mavrck’s creator compensation report, micro-influencers earn substantial amounts, ranging from $1K to $2K monthly from brand collaborations.  Don’t waste your time or the content creator’s time. Be transparent about your budget. Transparency about your budget and campaign goals fosters a more productive and respectful collaboration.

2. You Need to Hire a Marketing Manager for Influencer Campaigns

Implementing an influencer marketing campaign doesn’t always necessitate an elaborate setup with numerous influencers or complex software. Starting small with a focused approach while setting smart, realistic goals can yield significant results.

It’s crucial to emphasize open and honest lines of communication to streamline your campaigns effectively, fostering a collaborative environment that ensures everyone is aligned with the campaign’s objectives. Clear communication on campaign objectives also helps bolster the success of a campaign by creating clear goals for you and the content creators/influencers. 

3. Influencer Marketing is Only Effective with Mega Influencers

Bigger is not always better. Nano- and micro-influencers repeatedly demonstrate deeper connections with their audience, fostering authenticity and yielding better outcomes for you. This is especially true when trying to reach niche audiences, where these influencers’ genuine connections can be more impactful.

It’s essential to recognize that it’s not always about an influencer’s number of followers. Authenticity and engagement matter significantly in driving meaningful, lasting, and measurable results that resonate with your target demographic.

4. Influencer Marketing is Only for Gen Z

Influencer marketing is for everyone! Gen X, for instance, is rapidly becoming a significant presence on platforms like TikTok, constituting 28% of the app’s user base. Influencer marketing is also great for reaching niche audiences.

What problem is your product or service solving for? Work with someone who is already talking about this problem. They have a captive audience of people also looking for solutions! B2B businesses can also benefit from influencer marketing. Employees can act as brand influencers and share positive insights about your company’s workplace environment. 

5. Influencer Marketing Only Works on TikTok

Influencer marketing transcends any singular platform. While TikTok has gained immense traction, overlooking other platforms can be a mistake. Bloggers, the OG of influencers, continue to engage audiences across various platforms and many also distribute newsletters with vast readership and engagement.

Identify the right voice to work with them, and listen to their recommendations on how their audience best responds. Successful influencer partnerships exist on LinkedIn, YouTube, blogs, and many other platforms.

Influencer marketing is a versatile and potent strategy to reach your target audience. The idea that influencer marketing only works on a particular platform or demographic can hold you back from growing your business. Influencers have an intimate relationship with their audiences that can be hard for any business to replicate. Audiences rely on their favorite influencers for authentic content that businesses can leverage to create brand awareness and grow their customer base. 

Brought to you by Transferra: 

The share of customers buying goods online is growing every year around the world. The number of online stores is also increasing. Owners of online businesses need specialized services or an online business account in UK to accept payments from abroad (that is, go international) and generate checks. Keep reading to learn what these services are and how to choose the best one.

What is a Payment System?

When a customer makes an online purchase, she sends money for the product using an electronic payment system, or EPS – software that records payment. The payment system connects the parties to the trade transaction, debits funds from the client’s bank account, and transfers them to the seller’s bank. Participants in the transaction can be legal entities and individuals, credit organizations, and representatives of government agencies.

Entrepreneurs must offer convenience for transactions and the security of finances – theirs and the client’s. Therefore, they need a good payment system that is beneficial for both parties to the transaction.

Legislation regulates the activities of payment systems. Thus, payment acceptance services combine the functions of a technical operator and a supervisory authority, solving important problems:

• Ensure uninterrupted operation – the buyer can pay for the goods at any time;
• Guarantee safety;
• Protect against failures in financial transactions.

Some payment systems provide additional functions that increase customer loyalty – they offer a customized design with the corporate colors of the store company, and provide rare payment methods, for example, with cryptocurrency.

What Payment Systems are There and What Businesses Need Them?

Payment systems are needed by everyone who sells anything via the Internet – goods and services of various kinds.

There are two main types of payment systems:

Internet Banks-Acquiring Services

These are services that accept payments from bank cards. They are suitable for entrepreneurs with an established reputation, whose vast majority of clients are willing to pay by card online. These services are usually cheaper, and the fees for using them do not exceed 4–5%. Most often, they offer a current account and online accounting in combination with them.

The disadvantage of this type of service is that not all buyers are willing to pay by card. Some people find it more convenient to transfer funds from electronic wallets, through terminals, from a mobile phone account, or other methods. Customers may be wary of leaving card details on the website of an unfamiliar store.

Payment Aggregators

These services offer many methods of accepting payments, including bank cards, electronic wallets, payment through a terminal, contactless payment using a smartphone, and others.

The disadvantage of payment aggregators is that prices, when used, are higher than in the case of banks-acquiring services, and commissions reach 10%.

How the Payment System Works

The payment system uses complex algorithms, but transactions are completed within a few seconds. This is where payment systems benefit from standard bank transfers, which can take up to three days.

Customer money and payment information go through the following stages:

• The buyer places the product in the cart on the website, enters card or wallet details, and pays for the purchase.
• Money is converted into electronic currency for further processing, and a commission is charged from the client – if the payment model implies this.
• Transaction information goes to the payment gateway.
• The system checks the security of the transaction.
• The data is transferred to the acquiring company.
• The acquirer transmits the data to the payment system.
• The payment system checks security at a higher level.
• The information goes to the issuing company, where it also undergoes a security check.
• The issuer transfers the amount to the acquirer.
• The acquirer holds the money in the trading account.
• The buyer receives a receipt by email or SMS.
• The seller receives money in his account (merchant account) and can withdraw it if necessary. Commission is withheld if the payment model involves taking a commission from the seller.

Reliable payment acceptance tools for online stores use the most effective security systems. When making a payment, clients trust the company, enter their details through the payment service, and must be sure that their data is protected from fraudsters.

Conclusion

A good payment system should be comfortable for the entrepreneur and the client, allow the business to legally accept payments, and make it easier to work with routine paperwork tasks.

One of the important points when choosing is the benefit from the purchase in terms of calculating commissions and subscription fees: the payment service should help you earn money. Tools and options for services suitable for a specific business will help increase profits, retain current customers, and attract new ones.