Almost anyone can run, but running faster is a real challenge! It takes practice, focus, discipline and determination. So if you think you are ready to take the next step, put on your athletic shoes.
Part 1 of 5: get started
Step 1. Calculate your current speed
Before you can increase your speed, it is important to measure the time you are currently doing, so that you can accurately measure your progress. Use a stopwatch to find out how long it will take you to run 1 km. Once you have the exact time, whether it's 6 minutes or 16 minutes, you can work on improving it!
- This is where running on a track is very convenient, because each lap is 400m, once you have done 2 ½, so you know you have run 1km.
- If you don't have access to a track, measure exactly 1 km on a flat stretch of road with no traffic, then use it to measure your run.
- You should also try to measure the number of strides you take in a minute. You can do this by measuring one minute on the stopwatch and then counting the number of times your right foot hits the ground during that minute you are running. Whatever number you get, try to double it in order to increase your running speed.
Step 2. Find a good location
Find a track near you or a flat surface of about 400 meters to run. The tracks are an ideal place for beginner runners looking to increase their speed, as they find a standard length (400 meters) that allows them to easily measure their progress. They are also on the flat and out of traffic.
- Local schools often open their facilities to the public, which is handy if you don't have access to a track elsewhere.
- If you really don't have access to a track in a practical way, you can also improve your running speed on a treadmill in the gym or on a flat path with little traffic.
- Avoid curved or irregular streets, their shape will affect your run. For example, on a curved road, the foot on the curb side will be significantly lower than the foot on the street side.
Step 3. Keep a calendar
Increasing your running speed will take a lot of discipline and dedication, so it's important that you set a realistic schedule and stick to it. Try to exercise 4 to 5 times a week, varying the length and intensity of your runs.
This will not only help you run faster, but will also give you the opportunity to collect measurements and have a comparison: are you keeping a steady pace? Are you still accelerating or have you hit a plateau?
Step 4. Set a goal
It is important to have a specific goal in mind when training to run faster. Having a goal will increase your motivation and encourage you to push yourself a little harder to reach it. Whatever goal you set for yourself, it will have to be difficult, but realistic all the same.
- You can set a goal of running a certain distance within a specific time frame, for example your goal might be to run a mile in 6 minutes.
- Alternatively, you can set a goal of increasing the number of steps you take in a minute, also known as your pace. The fastest runners in the world have an average cadence of around 180 steps per minute.
- To find your ideal cadence goal, run for 60 seconds, counting the number of times your right foot hits the ground. Then double that number to have your target goal!
Step 5. Get the right equipment
Be well equipped for running, shoes, clothing, etc. is not essential for increasing your speed, but can definitely help you feel lighter on your feet. There is a huge selection of running shoes available these days, with most emphasizing imitating the feel and movement of barefoot running.
- Lightweight, breathable clothing can also help you feel fresher and less heavy during training, both physically and mentally.
- You can also invest in a “high-tech” watch that you can use to keep track of your run times, while measuring distance traveled, speed, calories burned as well as your heart rate.
Step 6. Ask a friend to accompany you
Getting a friend involved in your new fitness plan can really help with your motivation. Whether you plan to exercise with this friend or make him your personal trainer, having someone else with you along the ride will ensure that you don't give up and maybe even provide healthy competition.
Step 7. Choose a mantra
If you find it difficult to force yourself or stay motivated to achieve a faster running speed, choosing a mantra, which you can repeat to yourself during training, can be helpful. It can be as silly or cliché as you want it to be, as long as it's a simple sentence that motivates you to do better.
Think of something like "I run as fast as the wind" or "my middle name is Fast" or whatever you really mean
Part 2 of 5: pick up the pace
Step 1. Break your habits
To help boost your speed and endurance, you need to push your limits and vary your workout routines a bit. If you've been doing the same exercises for a few months, your body will have been put into a routine and it's likely you've hit a plateau. It's time to shake up and try new things!
Try running on a treadmill.
Using a treadmill is a great way to train your body to function at a higher pace. The belt will propel you forward while maintaining a constant speed, thus promoting a higher number of steps. To get the most out of your treadmill workouts, set the machine to a speed slightly higher than what you are comfortable with and force yourself to follow. This will train your legs and muscles to work at a higher speed, even off the mat!
Try spinning lessons.
Spinning classes (cardio workouts on a bike, in the gym) can help you increase your pace during training, while also getting your hips used to spinning at higher speeds. Spinning will also help you maintain your overall fitness, making it a great alternate training choice.
Try the jump rope.
Using a jump rope increases cardiovascular resistance, encourages weight loss, and improves coordination, while training your body to absorb shock when your feet hit the ground. Incorporating just 30 minutes of jump rope into your weekly training can help put your body in good condition for running and increase the responsiveness of your feet.
It is a gentler form of exercise, but it will still benefit your running speed. Try participating in a yoga class or two as part of your weekly workout. Yoga improves flexibility, thereby aiding overall fitness and decreases muscle recovery time, good news for runners who train hard to improve performance.
Step 2. Improve Your Form
Maintaining good shape while training will help your body to function as efficiently as possible, thereby helping to increase your running speed and it is also a good way to prevent injury. Running should be natural, you shouldn't feel tense. Here are some posture tips that will help you maintain good physical condition.
- Keep your head up, eyes staring straight ahead. Avoid looking down at your shoes or tilting your chin up as this will shift the alignment of your neck and back.
- Keep your arms at a 90-degree angle and swing them back and then slightly forward, to propel your body forward. Do not clench your fists, hunch your shoulders, or hold your arms against your body. If you can't, shake your arms to relieve any tension and resume proper posture.
- Your hips should be straight, upright, in line with your torso and shoulders.
- The position of your legs may vary slightly depending on the type of movement you are doing. Sprinters will need to lift their knees very high to reach maximum speed. However, most runners, even if they are trying to run faster than their normal pace, do not need to raise their knees that high. To increase your speed, you simply need to take more short strides and lift your knees slightly. Your foot should fall directly under your body.
- Your knees should be slightly bent when your feet touch the ground, so that your leg can naturally bend on impact.
- Your foot should land on the heel and half of the foot, before rolling forward onto your toes, which you push off to take your next step. Good, fast runners are light on their feet and seem to graze the ground when they run.
Step 3. Try the Fartlek
“Fartlek” is a Swedish word meaning “racing game” and is becoming an increasingly popular method with runners looking to increase their speed. It is a method reminiscent of interval training, with the difference that the session takes place in the heart of nature and not on a track and that the idea is to adapt to variations in the terrain and its sensations. This results in a much less rigid workout than the classic interval training session. A Fartlek session involves changing your running pace at random intervals throughout your run. You can run at a jogging pace for several minutes and then sprint for a minute, before resuming your previous pace.
- Fartlek is a very flexible training method, you can decide the jog / sprint ratio, depending on how you feel on any given day. For best results, you should aim to practice interval training in sessions ranging from 40 to 60 minutes of running.
- Most runners don't use a very precise method or schedule when training Fartlek. Most of the time, runners will simply have decided to sprint to a particular landmark, such as a telephone pole or a fire hydrant. The length of the sprint is entirely related to you and your physical ability.
- It is important to warm up properly, at least 10-15 minutes at an average running pace, before embarking on a Fartlek session. This is because you need to be sure that your muscles are loose enough to handle the demands of multiple accelerations. Give yourself decent recovery periods as well, otherwise you may have to deal with painful muscle soreness the next day.
Step 4. Run uphill
Running over rough terrain is a proven factor in improving speed over time and you should definitely incorporate hill training into your training program. Running uphill can be more difficult at first, but after some getting used to, you will find that it is much easier to run on a level surface and you will be running at a faster speed.
- In addition, uphill trails are better for your body, as they allow you to reach high intensities, while limiting the shock to the joints caused by beating on flat surfaces.
- To really increase the intensity level of the exercise, you can try doing a few hill sprints. It's about climbing a fairly steep hill for 30 to 60 seconds, at the maximum speed you can maintain in that time.
Step 5. Learn to breathe efficiently
Getting the most out of your breathing can help you increase both your running speed and your overall endurance. Deep breathing makes it possible to bring more oxygen into the blood, which gives muscles better supplied with energy to continue. You should inhale and exhale using both your mouth and your nose, and try to breathe through your belly rather than your chest.
- Belly breathing involves taking deep breaths, which, if done correctly, should inflate your stomach like a balloon when you inhale and deflate it when you exhale. When you breathe through your chest, as most inexperienced runners do, you tend to breathe less deeply (limiting your oxygen consumption) and arching your shoulders (a waste of precious energy).
- While running, try to match the rhythm of your breathing to that of your steps. This helps to strengthen the diaphragm. To start, breathe in for two steps (right, left), then breathe out for the next two steps. Once your diaphragm strengthens and you can deepen your breath, you can extend it to one breath for four steps.
Step 6. Look straight ahead
Something as simple as looking straight ahead while training can actually increase your running speed. Some runners tend to look down on their feet or look around during their run. Although it is enjoyable for people who train for fun or just to enjoy the great outdoors, training runners, for speed, should aim to focus their gaze on the 20 to 30 meters in front of them. 'them, still looking straight ahead.
This tip is especially helpful for runners interested in competing - as it helps them keep their eyes on the finish line
Step 7. Lose Weight
Getting in good shape doesn't necessarily mean you're at your ideal weight, especially if you eat large meals to compensate for a strenuous training schedule. It is important to understand that the more weight you carry, the more effort it will take to complete your run. It can range from a pound to ten, but losing the extra weight can help you run faster for longer.
- Of course, a severe diet is not an option for people who put in hours of intense training. However, it is quite possible to be full and satisfied by eating a healthy and balanced diet. In fact, changing your eating habits can help you lose weight and provide you with the extra energy you need to run faster.
- For healthy weight loss, try increasing your intake of lean, protein-rich meats like chicken, turkey, and oily fish and combining them with small portions of healthy carbohydrates like brown rice, multi-grain bread, or pasta. of whole wheat. Eat plenty of fresh fruits and vegetables with all meals to increase feelings of fullness and ensure calorie intake. For healthy snacks and needed energy boost during training, you can have a banana, low-fat yogurt, or a handful of almonds or raisins.
Step 8. Listen to music
Although some running purists disdain the need to listen to music while exercising, studies have shown that people who listen to music while exercising show a significant increase in power, especially if the rhythm of the music is high.
Try to find a selection of songs with a tempo that matches the running speed you are trying to achieve. While listening to these songs, your body will naturally keep pace with the music and your speed will increase without even realizing it
Step 9. Keep a race journal
Keeping a journal of your workouts is a great way to track your progress and give yourself extra motivation to keep going when you need to.After each run, write down your time, average speed, route taken, weather conditions, and how you felt physically throughout that run. These detailed notes will help you keep track of how certain conditions affect your time and speed.
- If you notice that your knee has reacted for several workouts in a row, you'll know when it's time to take a day off and you can push back the risk of injury.
- You will also be able to easily see in your notes when your routine becomes more and more repetitive and realized when it is time to vary things and try a new path or do some speed training on the track.
Part 3 of 5: Eat Properly
Step 1. Stay Healthy
Running fast isn't all about the amount of exercise. You will want to do an experiment involving your "whole body" by maintaining good nutrition, good hydration and keeping your whole mind and body in good shape. A healthy diet is essential for runners because intense training sessions, with high energy expenditure, can wreak havoc on your body. It is essential that you replace the calories you burn during a workout with vitamins and healthy nutrient-dense foods, which help you stay in peak physical condition and perform at your maximum capacity.
- You need to eat a lot of animal products like chicken, lean beef, eggs, and dairy products like milk and yogurt. These foods contain high levels of protein, which is an essential source of energy for runners. They are also high in iron and zinc, which promote the production of red blood cells and protect the immune system. Calcium in dairy products also promotes strong bones.
- You need to eat whole grains and add protein to your breakfast. These will serve for the day and help you feel fuller for longer. Healthy carbs can also give you energy, making whole grain bars a great choice for energy before, during and after a run. Small portions of whole grain rice and pasta (rather than their white counterparts, which are low in nutrients) are also a good accompaniment to lean meats and vegetables. Make a healthy, tasty and satisfying dinner, a winning combination!
- Try to eat five servings of fruits and vegetables per day. Fruits and vegetables contain vitamins, nutrients, and good carbohydrates, which keep you feeling full throughout the day, without stacking calories. Do not peel fruits and vegetables, because the skins are the most nutritious part! You should also try to vary the colors of the fruits and vegetables you eat, as the colors of different fruits and vegetables are actually the result of the different healthy antioxidant pigments they contain. For example, tomatoes get their color from lycopene, while sweet potatoes contain beta-carotene which makes them orange!
Step 2. Drink plenty of water
It is essential that runners stay hydrated, both during and between runs, as dehydration can reduce the oxygen supply to muscles, causing you to run slower. However, contrary to popular belief, drinking eight glasses of water a day may not be the best way to go and can even cause overhydration, which can be dangerous if really excessive. To find out how much water you should drink per day, refer to the following formulas.
men should multiply their body weight (in kilograms) by 0, 010 and get the result in liters, in order to know their optimal fluid intake per day, although runners should drink a little more to cover the fluid loss due to perspiration.
women should multiply their body weight (in kilograms) by 0.009 and score in liters to know their optimal daily fluid intake, although runners should drink a little more to cover fluid loss due to sweating.
- If you bring a water bottle to drink while you run, you don't need to be hanging on to it constantly. Current research recommends drinking when you are thirsty, no more and no less.
Step 3. Avoid sweets and fatty foods
Junk food and sweets can give you an instant energy boost, due to their high sugar and fat levels, but that boost will quickly be followed by a drop in blood sugar, leaving you feeling sluggish and sluggish. lethargy. Sticking to natural sources of sugar and fat in the same snack will help you avoid negative side effects.
- If you're really in the mood for something sweet, go for a banana, which is full of natural sugars, except you'll feel a lot more full and energized than with a chocolate bar.
- If you crave fat, eat a tablespoon of peanut butter, on its own or spread on a slice of toasted wholemeal bread.
Step 4. Drink coffee
Conventional wisdom is that drinking coffee before exercising is prohibited, as coffee is a diuretic that increases the risk of dehydration. However, studies have shown that consuming a cup of coffee (or other caffeinated beverages) before running can actually give runners an extra burst of speed. That's great news for coffee addicts, but don't forget to keep everything in moderation.
Step 5. Get plenty of rest
Along with eating right, staying hydrated, and exercising properly, you also need to make sure your body is getting the rest and recovery time it needs to function well. Pushing your body too far can lead to exhaustion and injury, which can force you to stop for a while.
- To avoid this, make sure you give yourself one or two days off per week, where you don't run at all. If you wish, you can perform another type of low-intensity exercise, such as walking or yoga, on these days of rest.
- You also need to make sure that you get enough of a good quality night's sleep, as studies have shown that athletes with healthy, consistent sleep patterns tend to have faster reaction times and finish them off. races with better times.
Part 4 of 5: Stretch for Success
Step 1. Stretch before you run
Stretching is a great way to increase flexibility, improve performance, and reduce the risk of injury during training. Rather than traditional static (elastic and support) sessions, dynamic stretching (which incorporates movement) has been proven to be more effective for runners and other athletes who have the same type of athletic practice because they stretch your body out. 'in a more dynamic and functional way.
Step 2. Do leg lifts
Swing one leg out to the side as far as you can swing it, then swing it behind your body and in front of your supporting leg as much as possible. Repeat this stretch ten times on each leg.
Step 3. Make the tin soldier
Keeping your back and knees straight and walking forward, lift your straight legs in front in an exaggerated walk and flex your toes towards you. Too easy ? Add jumps. Do ten repetitions with each leg.
Step 4. Kick your buttocks
Kick your own butt? Eh yes ! While standing, walk forward and swing your legs back and up, trying to throw them into the gluteal muscles. If it gets too easy, do it while jogging. Do ten repetitions with each leg.
Step 5. Make sudden movements
Take a step forward with a long stride and keeping the front knee above or just behind the toes lower your body, dropping your back knee towards the floor. Walk using this movement. Maintain an upright posture throughout the stretch and keep your abs tight for maximum efficiency. Once again, do ten repetitions of each leg.
Step 6. Do the stake stretches
Take a "peak" position with your buttocks in the air. Put your right foot behind the left ankle. Keeping the legs straight, press the heel of the left foot down, then release. Repeat ten times on each leg.
Step 7. Make the acky ball
Raise your left leg as if you are about to hit an acky ball, bending the knee so that it is facing outward. Touch the inside of your left foot with your right hand, without leaning forward.
Step 8. Make the plank
Exercising in the plank, a core position, is a great way to build endurance and strengthen both your abs and back. To do the plank: body facing the ground, hands flat on the ground at head level. Lift yourself off the floor, on your toes, resting on your elbows with your hands flat. Your back should form a straight line from head to toe. Fully support your body if your butt is loose or sagging. Hold for a minute, then relax back down. Do 15 repetitions.
Add a leg movement: To get the most out of this exercise, put your legs in motion, one at a time: lift one leg so that it is parallel to the floor, swing it outward (in keeping parallel), then return to the starting position and do the other leg
Part 5 of 5: training with loved ones
Step 1. Find a friend or family member who can help you achieve this goal
This company and a form of lean competition can be a great source of motivation to continue. It is also an opportunity to test the other.
Step 2. Encourage your running buddy to push you
For example, if you tell yourself you're too tired or bored, ask your friend to counter your excuses. It is your turn to cheer on your running partner. Agree to do everything to motivate each other.
Step 3. Train according to the program described above
Step 4. Find another way to be with a friend who motivates you
Just in case your friend or family member doesn't want to run with you, see if you can get that person to at least come and ride a bike. This can be a great way for both of you to exercise, without having to wear out your boyfriend completely.
- Have a friend film you during training, so that you can spot any flaws in your running technique that you may need to change.
- Before you decide to run regularly, you can try a sport like skateboarding or skiing to strengthen your leg muscles.
- When you are tired, at the end of the run, focus on the movement and swing that you are giving to your arms.
- Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace your shoes every 500 km or if they show any deformation.
- Make sure your shoes are in good condition. You can check if there is a need to replace them by bending the front towards the laces. If these two parts of the shoe meet easily, you need a new pair.
- Run with a heavy backpack and do sprints. Then take off the backpack and do some sprints.
- Don't force your body beyond its capabilities at first, keep in mind that each individual has their own ability, and no race is more important than your life.
- When hydrating during a race, do not drink too much at once: this will cause secondary pain. Instead, drink small sips. Do not drop a water bottle all at once, as this will reduce your performance.
- As with any training program, if you are aware of any medical restrictions, you should see a doctor who will tell you what to avoid before starting any new physical training.