After you have been running for some time, you are most likely to feel that you need to increase your running speed. Today, we will be sharing some tips for you on how to run faster and improve your pace.
But for beginners, it is important to first run for a long period of time at moderate speeds in order to build endurance.
After you have achieved the appropriate endurance base, it is only appropriate to aim for an even higher one.
Tips on how to get faster
Be ready for discomfort
If you are trying to get faster at running, it is important to keep in mind that the process is not going to be smooth and comfortable. You will get breathless and your muscles will burn initially, but you have to run through all of that in order to achieve your goal.
Most beginners often avoid this and quit trying after they figure out that they are getting too uncomfortable while doing so.
So, before learning about how to improve your running speed, it is important to understand this particular fact. Moreover, most people gradually get used to the discomfort and even start enjoying it after some time.
Run frequently
If you want to get faster at running, it’s important to adjust your weekly schedule to include more running. Most professional runners try to run almost every day in a week and that is one of the most significant reasons for their fast running speed.
You obviously require some rest during the week, so, it is recommended to try and run for at least 2-3 days every week.
Start counting your strides
If you want to learn how to improve your running speed then you need to start by counting your strides. In order to count your strides, all you need to do is run at your average 5K speed for 30 seconds and count each time your right foot touches the ground and then simply double that figure.
A suitable turnover rate is about 180 and your goal must be to get as close to it as possible. If you are a beginner, you will most likely have a very low stride turnover but do not worry as it can easily get better through time and practice.
Continuously practice fartlek
The best way to practice fartlek is to do so on a measured running track but even if you do not have access to that, you can still practice fartlek using these following tricks.
Before explaining how to do fartleks, it is important to understand its meaning. Basically, fartlek is a Swedish word for “Speed play” and it involves quick pick-ups of speed that can vary in distance.
If you want to learn how to improve your running speed then practicing fartlek is one of the most crucial things that you need to do.
If you are running on a road you can assign two lamp posts as your track for boosting the speed.
In between those lamp posts, you have to sprint as fast as you can and after finishing the sprint you need to do a warm-up before doing the entire process again but between two such posts.
Incorporating fartlek is pretty easy in your daily run and has a lot of benefits for you.
Practice Hill training
The best way to increase your running speed is by enhancing your running efficiency and economy. The best way to do so is by incorporating hill training in your running schedule track.
Keep in mind that running uphill repeatedly can be very challenging if your endurance levels are not high. So, it is important to build up your endurance base before practicing this exercise.
Once a week, you can run slightly uphill for about 100 to 200 meters. It is important to maintain your running posture during this because it is very easy to let go of control during this.
Before starting running uphill you can do a warm-up run for about 10 to 15 minutes.
You can do such hill repeats for 5 to 6 times every week and can increase one repeat every week so that you could increase your running speed faster.
Proper recovery
One of the most important tips to run faster is to not do so every single day. Just like every other workout session, you need appropriate rest in order to let your body recover and that is the only way you will actually see results.
During the days of recovery, you can take part in other physical activities that do involve your leg muscles.
Enhance eating habits
There is way more to running faster than simply being in good shape. You need to have a diet that is full of essential nutrition in order to improve your running speed.
In order to make sure that you are eating the right food, you will most likely need to evaluate your caloric intake and then eliminate all those foods that do not serve you in achieving this objective.
You can try raspberry leaf tea before and after your meal which will help you lose weight, stabilize your blood flow, and resultantly keep you in the perfect shape for running faster.
Regular stretching
The most common tips to run faster is to stretch regularly. If your joints are not flexible then regardless of your efforts, you will not see results, and can even get injured during the process.
So, in order to avoid that, and to improve your running speed, it is important to do a proper stretch session before every workout and spend at least 5 to 10 minutes before and after the run to get your desired objectives on track.
Conclusion
The only universal answer to how to get faster or how to improve your running speed is to stay consistent. There are a lot of beginners that mistake running faster to be a comfortable and smooth process which really isn’t.
In order to increase your running speed, you need to have a proper plan. You must try speed busting practices and uphill running sessions in order to achieve your results of getting faster at running.
Moreover, no matter how hard you try, if you are not incorporating proper rest during this process you will not see much improvement in your running speed.
Also, it is important to incorporate healthy eating habits that serve you in your objective of getting faster at running and eliminate excess body weight that impedes your progress.
What are your goals? Are you trying to get faster at running for a competition? Do share your thoughts using the comments section down below.
