If you’re a runner, you probably would like to improve your performance and speed. It may be to improve your race times, burn more calories, or beat your personal best. You can gain strength, improve your form, and run faster by using a variety of techniques and drills.
You should try to incorporate these techniques into your training regimen. Variety prevents boredom, targets your body in different ways, and introduces new challenges. 25 Tips to Run Faster:
General tips
1. Warm up and cool down
Each workout should begin with a warmup and end with a cooldown. It will allow your body to gradually adapt to intense activity. The act of stretching after running reduces swelling and muscle soreness by preventing lactic acid buildup.
2. Eat well
You can improve your running performance by eating the right foods right before you run.
If you have access to them, eat a healthy diet that includes fresh fruits, berries, and melons. Consume fresh and cooked vegetables as well as carbohydrates such as whole grain bread, oats, and energy bars.
Try to avoid processed or sugary foods. Limit your intake of fat- and fiber-rich foods. If you experience stomach discomfort from dairy products, you may want to avoid them.
3. Hydrate
To stay hydrated, drink plenty of water and healthy beverages such as coconut water, herbal teas, or sports drinks. You should avoid sodas and other drinks that contain alcohol, sweeteners, and dairy products.
4. Maintain a moderate body weight
Running has proven to be an effective weight loss method for many people. Maintaining a moderate body weight will allow you to increase the intensity of your training and run faster.
5. Perfect your technique
Study results show that improving your body mechanics and form will improve your performance and reduce injuries.
There are several simple tips to follow, including keeping your knee in line with your body, striking your foot under your knee, and pushing up and off the ground. Run with relaxed hands, engage your core, and shorten your stride.
6. New kicks
Purchase new shoes or replace the soles of your current footwear.
According to a small 2019 study, runners who wore Nike Vaporfly 4% shoes experienced improved running economy due to the shoes’ effect on running mechanics.
Plantar flexion velocity, center of mass vertical oscillation, and stride length were positively affected by the shoes.
It’s not necessary to buy this particular pair of shoes, but you can research what kind of shoes will be most beneficial for you.
7. Dress the part
Make sure your clothing is light, windproof, and form-fitting. Wear clothes that do not rub or chafe your skin, especially when running long distances. Make sure your extremities are covered in cold weather.
8. Strength training
Strengthening your body will allow you to use proper body mechanics to run rapidly and comfortably.
The results of a small study in 2016 conducted on endurance runners indicated that both strength and speed-endurance training are effective in improving overall running performance.
The runners also reduced their training loads.
You can build muscle by lifting weights or by doing bodyweight exercises like squats, lunges, and pushups. Play sports like volleyball, kickboxing, or swimming to stay active.
9. Set an intention
Make a training plan and stick to it instead of running at random. You may then have a specific purpose for each session and work toward achieving that goal. Your training plan should include endurance runs, high-intensity training, and strength training.
10. Run sprints
Even if you usually run longer distances, go out on the track and run a few sprints. It was found in a 2018 study that trained athletes who engaged in sprint interval training improved their running performance after undergoing just six sessions.
The benefits of sprint training for runners include improved endurance, strength, and power while requiring less time and mileage than other types of training.
For beginners
11. Increase your mileage
You should gradually increase your running mileage if you are a beginner. By doing this, you will be able to experience how running longer distances feels. You should gradually increase your mileage every 2 to 4 weeks by gradually increasing the distance.
12. A balanced body
It is important that your body is aligned and balanced. It ensures good posture, coordination, and balance, all of which will contribute to a smooth stride. Make sure that your strength-building program is complemented by plenty of stretching and long holds to prevent muscle tension and tightness.
13. Join a group
A group of people can help you get in shape, provide you with running tips, and determine when you are ready to run longer distances. Members of a group can be a good source of motivation, competition, and encouragement for one another.
14. Be active most days
Even if it’s only for a few minutes, try to do some physical activity each day, aside from one full rest day per week. Your body will become accustomed to regular exercise when you do this.
For intermediate runners
15. Hill training
You can strengthen your lower body, burn fat, and increase your speed by running hills. By running up a steep hill and then walking back down, you can perform sprint runs. When running outside is not an option, perform hill sprints on an indoor treadmill.
16. Core strength
You will be able to feel more comfortable and at ease while running by establishing a solid foundation for healthy movement patterns. Your back will be stabilized, your speed will be increased, and you will be less likely to sustain an injury.
The exercise options include plank variations, single-leg Romanian deadlifts, and Russian twists.
17. Endurance runs
The endurance run is a longer distance run at a slower pace. This allows your body to adjust to prolonged runs while maintaining a low-to-moderate intensity. By gradually increasing the amount of time or distance you run each week, you can improve your fitness.
18. Lateral exercises
You should perform lateral exercises to strengthen the muscles along your side and move your body in a different direction. The exercise improves mobility, eases low back pain, and stabilizes the hips, knees, and thighs.
Exercise options include lateral lunges, step-ups, and shuffles.
For advanced runners
19. Next level racing
Plan to run a race that will be longer than the last one you completed, particularly if you have run that distance before.
You may sign up for a 10K if you have already completed a 5K. Your training schedule should be adjusted accordingly. Sign up for a triathlon if you are interested in challenging yourself in different ways.
20. Tabata training
A tabata workout is essentially a type of high-intensity interval training (HIIT) that improves an individual’s aerobic and anaerobic fitness levels. The exercise is performed for 20 seconds of intense exertion followed by 10 seconds of recovery. Do this seven to eight times.
21. Tempo runs
Running on the treadmill increases fitness while improving technique and pushing you to your limits. Run for 5 minutes at a moderate-to-fast pace that is a bit faster than your average pace. Once you have finished running, you can jog for a few minutes. It is advisable to gradually increase the time of your tempo pace to 10 to 30 minutes.
22. Take time to relax
You should also take time out for relaxation along with your rest days. Take part in progressive muscular relaxation, yoga nidra, or meditation.
You may be able to increase speed and endurance while lowering your heart rate, oxygen intake, and breathing rate.
For sprinters
23. Short strides
Runners should take short, ball-of-the-foot strides in order to maximize efficiency and speed. Keeping good form is more important than taking fast, short steps. Every time you step on the ground, you can propel yourself forward.
24. Breathe correctly
If you run at a fast pace, it will affect your breathing rhythms, so make sure you are breathing properly and getting adequate oxygen. You may have to breathe through your mouth in order to do so.
You should engage in deep abdominal breathing and coordinate your inhalations and exhalations with your movement. It is possible, for example, to inhale and exhale in two steps. It is also possible to inhale for three steps and exhale for two steps.
25. Sprinting drills
You should include a few drills at the beginning of your workout. You should begin by running for 10 yards and then accelerate into a sprint for 50 yards. You should alternate between these two speeds for a few minutes. Then do a few minutes each of high knees, long strides, and butt kicks.
Cautions
Prevent injuries by using proper form and technique, and do not train too hard. Beginners should start slowly, and those with pain or injuries should stop if they feel faint.
Increase your mileage and pace gradually over time. If you miss days, don’t try to double up your training on other days or do more than usual.
When to talk with a coach
If you wish to set realistic goals and increase your training schedule, consult with a running coach or exercise professional. Running at a faster pace and pushing yourself beyond your limits can help you maximize your potential while minimizing the risks of injury.
With the help of a professional, you can improve your form and technique, and run more efficiently and safely. Furthermore, they’ll help you develop a performance-enhancing eating plan.
The bottom line
You can improve your running speed in a variety of ways. You can come up with a training plan that will help you stick to it and enjoy it if you tap into your inner motivation and persistence.
Use a journal or app to keep running and workout times so you can track your progress your progress.
