How to Get Faster at Running: 3 simple steps to get you moving
So you want to know How to Get Faster at Running
3 simple steps to get you moving
If you are an average runner it is likely that you would like to know how to get faster at running; each time you achieve a new level of mastery over your running you look ahead to the next goal. There are no secrets for how to get faster at running but rather simple gems of information that if used sensibly will help you on your quest of how to get faster at running. Of course, this article is not meant to be a substitute for a doctor or a trainer’s advice, so take these tips on how to get faster at running in the spirit in which they were intended.
Tip #1: Run Faster
Seem a little too obvious? Or perhaps you are wondering what I’m getting at by mentioning this first as this is the goal you are reaching for so of course, you are going to be running faster! The key to this tip is to run faster on your long distance runs; the more you work your muscles and recover correctly, the more muscle mass you will accumulate and the more stamina you will have in reserve.
This should be your first step on your list of how to get faster at running because it has the lowest impact on your body and will also prepare your body for the next step in your quest of how to get faster at running.
Tip # 2: Kick It into High Gear…Sometimes
The content of this tip is geared at those who have already learned a little about how to get faster at running through the technique of Tip #1 and are ready to move on to the next step. So here it is…. Run faster than your usual long distance running speed for a short time, then jog; repeat as often as you wish during the duration of your run. There are several different workouts for speed techniques that tell you how to get faster at running, and I have found that most of them boil down to increasing your speed and then decreasing back to a jogging pace during a long distance run. This will result in a moderate strain on your body so be sure to check with your physician first and have been running before; if you are a new runner do not start in using this technique as you could injure your muscles from them not being used to the activity.
Tip #3: Keep Running, and Running, and Running Some More
If you are serious and want to learn how to get faster at running, you will find over time that one of the best ways to be a faster runner is to stick with your speed conditioning program. This does not mean to run every day all out as fast as you can but rather find a groove that works for you and make sure that you are in it for the long haul. This is the “secret” of how to get faster at running that most people won’t tell you because it is one of those common sense tips; but at the same time because these tips are so common sense they are often overlooked and the benefit from them is lost to those who want to know how to get faster at running.
As with any form of exercise, all things in moderation. Run as often as you are able to keep your body used to the strain of running, and alternate running faster for short distances with jogging while you are out for a run. Running is an excellent way to tone your body, burn calories, and keep your cardiovascular system going strong. So if you are curious as to how to get faster at running, try these three simple tips; soon you’ll know how to get faster and all of your friends will want to know too!
Run Hills with Confidence!
Running on a smooth rolling single track trail is enough to get anyone excited about trail running. but the reality is, most of the best trails involve some serious hills. I have to admit, I was hesitant to tackle some trail runs when I was starting out because I felt unprepared for the hills. What I found out is, that incorporating some hill training once a week not only increased my strength and stamina on hills but also made my overall trail running experience much more enjoyable.
Running hills doesn’t have to be hard! Think about how you shift gears while riding a bike uphill, the same goes for running uphill. Keep your revolutions the same and shift down. How that works when running up a hill is concentrate on keeping your stride rate the same, but keep shortening your stride so your breathing rate stays about the same. The idea isn’t to charge up the hill, but comfortably motor up. If the hill gets too steep, switch to walking.
To begin with, start with short moderate hills, practicing shortening your stride and keeping your leg revolutions the same. As you feel more comfortable, find some longer and steeper hills each weekend. Once you have your confidence up, go ahead and incorporate a hill workout during the week. If you been a roadie for a long time, this is the same as your weekly speed workout.
Find a moderately steep hill (5 to 10%) that takes 60 to 90 seconds to ascend at a hard pace. Warm up first for 10-15min then do 5-8 repeats, running at a hard pace up, then walking down. Finish with a 10-15min cool down jog. Add one or two repeats a week and keep track of your time. Of course, the idea is to improve. Use good hill running form; run with a slightly higher knee lift, pump your arms higher and more vigorously, lean slightly forward and keep your head up. For more on proper body alignment and running technique visit the link below
But what if I don’t have hills in my neighborhood or the weather isn’t cooperating! Well, you can always run stairs or train on a treadmill:
Find a staircase or stadium with at least 100 steps Start out once a week, running up a single step at a time and walking down, do 5 sets. Gradually work your way up to 10 sets. Once you’ve mastered that, try two steps at a time and walking down, 5 sets. The final is two steps up and run single steps down. Start at 5 sets and build to 10.
Run the Treadmill
Same sort of workout. Warm up for 10-15minutes, then run your repeats at around 8% incline for 60-90 seconds then flatten out and jog for 2 minutes. Finish with a 10-15 min cool down jog.
Right time of the Season
Focusing on running hill repeats during the correct time of the season can help prepare you for anything from a strong early season 5km run up to the marathon. Hill training can also benefit Ironman Triathletes in the later stages of the marathon.