Runners, whether newbies or experienced athletes always look for methods of improving their performance that is directly related to increasing their speed. The best part is there are many methods and tips that could help you improve. It involves stretching, strength training, interval training, planning and a lot more. Any method or a couple of methods that you choose for increasing your speed, basic requirement is do your best with patience and consistency. No results can be gained overnight even if you use the best way. You need to work over many different things and devote time and efforts on training for speed. So before you try running more, adopt some of the techniques that we are sharing here to improve your speed.
Simple Ways to Increase Running Speed:
Here are simple tips and techniques for those who want to run faster:
Get Energized: With the right kind of food before run, you can prevent yourself from feeling down during a fast paced run. Plan your pre-run meal wisely and it should not include food that may cause cramps during your run. A nutritious snack with carbs and proteins is just the right thing to eat before run. You may drink a cup of coffee or energy drink to keep yourself going.
Interval Training: A runner can pace up and build more stamina for a faster run with interval training. Make short sprinting bursts or any other similar workout as part of your workout routine in order to get more endurance and speed. Similarly short sprinting strides can be added at the end of a run that would make your body capable of running faster even if your legs get tired.
Tempo Runs: Similar to interval training of high intensity, yet temp runs don’t need you to sprint as fast as you can. Your sprint would be fast but not extremely fast and it would be carried over a longer time frame for around 10-12 minutes at least before you actually slow down. Tempo runs should prove challenging for your bodies and would improve your speed, balance and endurance.
Add Negative Splits: This technique would work best for a race or any running competition. You can add a negative split to your run and it would ensure that you run at a good pace.
Working on your Strides: Efforts on making proper strides can make you a more efficient and fast runner.
Short Strides: While running try to keep your strides normal and short and you will be able to run faster.
Mid-foot Strike: During a run as you land, many of us mistakenly land on our heels or toes. Doing so would not only restrict your speed but may also result in a serious injury with running. So an efficient runner should be focused on landing on middle of his foot. It would aid you in avoiding landing discomfort and you will be able to keep up with a speedier run.
Stretching your Body: Stretching after a run is important so that your body cools down properly within a few minutes of your running workout. You can opt for any kind of stretching exercises that you find comfortable doing. These stretches would make your body more flexible and it would improve your movement to make you a faster runner.
Running Drills: One of the habits that every efficient runner should have is to follow a proper warm-up routine before run. When you warm-up properly before each run, you will be able to increase your speed with improved movement. Your warm-up running drills may include some skipping or backward running etc.
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Opt for Hills: Many believe that running away from hills on a flat surface would make you run faster. But that is not true. Running over hills actually help you in building strength of your legs and lungs to run faster on the track. It gives you a strong basis for running and thus a good runner must opt for running over hills at least once a week. While you run up the hill, make sure you carry a proper posture and stay relaxed. Look straight ahead while pushing yourself up. On your way down avoid leaning back and have a control on your feet for proper landing and brakes when needed. Challenging hills would actually improve your fitness and endurance that would make you run faster on the tracks.
An Eye on Posture: Make sure that you follow a proper posture and form while running. Your torso should be centered over hips, chest lifted, shoulders relaxed with your abdominals engaged. Try to maintain a short stride as said earlier and land with your mid-foot directly under the knee. Elbow should be bended to no more than 90 degrees and you would need to move it back and forth while running. Apart from that you would need to roll your foot and push off so that toes move after your body. Adopting a proper posture while running would ensure complete comfort and you will be able to run faster.
Plan Runs: Every week you should focus on planning a run for a sole purpose. For example one day you can run for tempo, one day for building strength and one day for increasing speed. Doing so would enable you to have varied running plans that would keep runs more fun and you will be able to increase speed with less fatigue. You can include some cross-training as well with running such as yoga, skipping, cycling etc. Also give your body some time to relax and recover for example a day off from the week dedicated to rest only.
If you truly want to become a faster runner, you would need to step out of your comfort zone to do different physical trainings and running workouts. You may run a little farther, run with a group, run over hills and take other challenges that running brings for you. These challenges along with the tips that we have shared here would help you in achieving your faster running goals. Give yourself smaller challenges and make your way from small challenges to achieving bigger goals.