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how to get faster at running

How to get faster at running

How To Get Faster At Running


Whether you’re a triathlete, a weekend jogger or a sprinter it’s natural to want to know how to get faster at running in the shortest time possible.
However, to really learn how to get faster at running you must apply a strategy to the type of running you want to get faster at.
With this in mind read through the following bullet points and apply it where you see it fits into your running whether that’s long distance, jogging or sprinting.


Correct form when running

Make sure you have correct running form when your jogging to eliminate necessary stress on parts of your body. As well as reducing the risk of injury through muscle relaxation your directly enabling a potentially faster run.


Rest time

Your body needs to recover between exercise to really ensure it grows stronger, make sure you fit a rest day between training days to ensure your body really gets a chance to recover.


Food intake

Food intake can both be a positive and negative depending on your current Body Mass Index. By eating more protein and carbs you will fuel new muscle development building up your muscles used when running. Furthermore, through the additional workload your bodies going through you will naturally require more calories, so be sure to get a good fill of natural wholesome foods from a balanced diet.


Weight training

While some claim this is counterproductive since the heavier you are and more muscle you carry the harder your heart will have to work thus you will struggle more. Many studies have been carried proving weight training exercises such as the big compound lifts like Squats, Deadlifts and Hang cleans will improve your power as well as leg back and abdominal strength all required in running, not forgetting weight training burns calories and helps prevent injuries from happening.


how to run faster


Goal Setting & Motivation

Studies have shown you improve fastest at anything if you not only set a goal but practice often and get immediate feedback and I’m sure you agree with me that this is demonstrated well in running. Find a coach or experienced friend who’s able to really take a look at your running and point you in the right direction and couple that with practice and a goal in mind and you will find your running speed will vastly improve.

Running with a club or with friends will also improve your chances of training perseverance since you will enjoy and actually look forward to learning how to get faster at running rather than seeing it as a drag!



Invest in a program and be amazed at your speed increases

Trying out one of the many running speed programs can really accelerate your running speed and is even recommended for those who already have trainers  or if your a joggers/triathletes and more interested about increasing speed and length over farther distance we highly recommend to head over to our Running Coaching page.


How to Increase Running Speed?


Many people seek to learn how to increase running speed, for a variety of different reasons. While some of the rich and famous athletes are able to hire a personal trainer and travel to the best gyms in the world without a blink of an eye, this is unfortunately not the case for the average runner. However, there are some ways to discover how to increase running speed without spending a fortune, many times for free.

The key to how to increase running speed is in the muscles. By increasing the number of fast-twitch muscles and strengthening already existing muscles, running speed can be increased over time with some honest hard work.

Anyone fortunate enough to live near a beach should take advantage of the potential to run in the sand. Running in deep sand, in particular, strengthens the calve muscles, as well as the abs and glutes. While some runners prefer to run barefoot in the sand, others would rather wear shoes. The choice is personal, but be aware of the potential for running on broken glass or other dangerous items on a public beach.


weight training for running


Strike Rate and your Stride Rate

If you are looking how to increase running speed, you need to be aware that two factors affect your speed more than anything else.

Your stride rate is the length of your stride (in other words the distance between the same foot hitting the ground in two different places). Strike rate, on the other hand, is the speed at which your legs move. You need to ensure your strike rate continues at the same pace even when climbing hills (achieved by modifying stride length).


Increase stride length

This is where you run for approximately one minute and count your stride frequency (its easier than it sounds!) as you run, ensure you’re working on the leg turnover not speed!


High Skips

This is a drill to make your running more efficient an important variable for those of you looking how to increase running speed and is more of a funny looking march than a skips, you want up to bring your right arm up with your left leg (opposite arm with leg) then your left arm up with your right leg. Over exaggerated good form and really think about achieving great height rather not speed.


Heel Slides

This is a great drill for upper and lower leg action. If you are looking how to increase running speed, repeat this exercise for 50 meters. You should start with a jog bouncing on your toes, then raise your heels as high as you can get them (without allowing them to travel beyond). You should imagine a wall on your back and bring your feet so that they would be flat and high against the wall.


Exercises & Stretches


Practice lunges to work on hamstrings and quads. After a sensible warm-up period, select a pair of barbells appropriate to your abilities and strength. Holding one in each hand, perform two or three sets of ten lunges.

At the gym, utilize the benefits of the hamstring curl machine for your glutes and hamstrings. Initially select a lighter weight, to begin with. Lying on your stomach, curl your heels around the hamstring curl machine. Hold onto the side arm handles and press your tailbone down. Bending both knees together, exhale as you lift, and inhale as you slowly release the weight back down. This is just one additional method of how to increase running speed.


exercises for running


Using the Pool to increase running speed

Naturally, running itself is a method of how to increase running speed as well. Whether it is on a track, a treadmill, or a jogging path, keep this practice up while alternating additional exercises into your workout routine. Interval training is also a good method of how to increase running speed, switching between natural jogging speed and sprints. Feel free to time yourself of sprints of the same distance to gauge your progress.

Also, working out in the pool can also greatly benefit your running speed. Start out with a few laps to warm up, and then stand in the shallow end of the pool. Run from side to side as fast as you can for a few times. Gyms should also have leg weights available for rental or purchase. These are great for strength training in the pool, providing additional resistance for anyone learning how to increase running speed.

Anyone looking for tips on how to increase running speed without spending a lot of money should soon find that these exercises do indeed help improve running speed. As with any exercise regimen, physician guidance is always highly recommended.