Run Faster With These Tips
There are quite a few things you can do to increase your speed. Anyone can run, but running faster, that’s where it becomes a challenge. Most runners run the same schedule every week, never changing things up. Same pace , same distance, and same route. It’s no wonder you’re not getting faster. If you add any one of these few tips to your running routine, you should see a difference in your pace and hopefully beat your PR.
1. Count your steps
Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.
2. Get low, get high
Short on gym time? Quick! Try speed training! Interval training, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance—and burn major calories in less time too!
Here’s an example of interval training.
3. Stride right
There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.
Here’s a quick video with some tips for strides.
4. Stretch it out
The jury is still out on whether static stretches before running really prevents injuries. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.
5. Pick a pace
Fartleks is a funny Swedish word meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up. ( Fartlek, tempo, & hill training here!)
6. Get to the core
Fast and fit go hand in hand. Stronger core muscles (especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish .
7. Breathe in, breathe out.
Just do it much faster! Learning how to breathe while running at faster speeds takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. (Short video on breathing techniques here!)
8. Head for the hills.
Run just once a week, hill repeats are shown to improve speed, build muscle strength, and add a boost of confidence, too.
9. Add weights
Stronger, leaner muscles will only help when it comes to flying past the finish line. And while runners shouldn’t necessarily take up bodybuilding, just one to two short strength training sessions a week can go a long way.
10. Running Planks
(2–3 times a week)
Get into “up” push-up position. Slowly bring your right knee toward your left arm, twisting from your core (not your shoulders or hips), then return to the starting position; repeat on the opposite side to complete 1 rep.
Running Planks
Do 1–2 sets of 8 reps. To make the move more challenging, increase the number of reps, slow down, or do the move with your hands on a stability ball.
Learn how to make running easier:
- Running Drills
- Strength and Mobility Exercises
- Postural and Stability Exercises
- 6 and 12 Week Training Plans
- Step by Step Coaching
- Audio running cues
- Knee rehab program
Find out more Click Here!
Source: Greatist
Source: Health.com
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