A lot of people ask about how to increase running speed, and the factors influencing that? Is it related to the intensity of the exercise? Well, we will answer all your questions in this article, so follow us…
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| How to increase your running speed very important tips and strategies! |
Overview!
If you've been running at a steady pace for a while, you may reach a stabilization phase. But don't worry, there are many ways you can increase your running speed and build endurance without getting tired. How?
Setting a new running goal can help you stay motivated. You can use the following tips to increase your running speed during your training sessions.
Gradually increase speed
One of the best ways to increase your running speed is to gradually increase your speed. Try to start with short periods of sprinting and then go back to your normal routine.
Keep in mind that increasing the speed may make you feel tired, so it is important to regulate your breathing. If your muscles start to tire, it's important to differentiate between intense exercise pain and severe pain. If you experience the latter, stop immediately.
You will get used to exercising more intensely, the important thing is not to give up and continue your exercise, and if you feel tired, stop for a moment or reduce the intensity of your exercise.
Increase your mileage
Increasing your mileage per week may help increase your overall speed. If you run once a week but participate in exercise classes most other days of the week, you may notice an improvement in your pace if you alternate a few of your workout days with your running days. (Source)
If your goal is to increase your running speed, you should run at least two to three days each week.
Do exercises that require speed
Speed exercises are one of the smartest ways to increase your running speed. This is because speed exercises are specifically designed to help you move faster. One way to do speed exercises is to do regular intervals.
For example, you can work out a 400-meter repetition of a track. After a 5-10 minute warm-up, alternate between running the 400m at 5km and running one slow, easy-to-recover lap.
Start with two or three 400m reps (with a recovery lap in between), working your way up to five or six.
Try doing a quick workout once a week. There are other exercises you can do in your training.
Calculate your steps
Counting your steps can help increase your stride rate, which is the number of steps you take in each minute you run.
By doing this, you may run faster as a result. To determine your stride rotation rate, run for about 30 seconds at a pace you can sustain for three miles, then count each time your right foot touches the ground. Multiply the number to get your total stride turnover.
Many runners target a turn rate of around 180. This number is highly variable, but in general, new runners tend to have average strides on the lower end. So you will likely get faster once you improve your turnover.
Method: Start running for 30 seconds at your speed. Then jog for a minute to recover and jog for 30 seconds again, this time in an effort to increase the count.
Focus on taking quick, light, short steps, such as if you were stepping on a hot coal. Repeat the exercise 5 to 8 times, trying to increase the rate each time.
The tempo
Running tempo can help develop your anaerobic threshold and increase your running speed, which is critical.
To run a tempo faster, many fast runners schedule at least one tempo each week.
The anaerobic threshold is the effort at which your body switches from aerobic to anaerobic metabolism. Your ability to maintain effort while using anaerobic systems is limited. By improving your fitness with rhythm exercises, you will not reach this point easily. (Source)
To run at a brisk pace, start with 5 or 10 minutes of running at a low intensity pace, then continue running for 15 to 20 minutes at a rate of 10 seconds slower per mile than your 10 km pace (or a pace you can sustain for 6 miles.
Try Fartleks Training
You can use fartlek training if you don't have access to a track or other measured space to run for set intervals.
Fartleks training involves simple and quick bursts of speed that vary in distance.
Fartlek is a Swedish word meaning "quick play". There are simple ways to incorporate fartleks training into your training program to help you run faster.
You can use light poles or telephone poles to mark the time intervals. After you warm up, try jogging for two lampposts, then rebound for two years, and keep repeating the pattern until you've covered one mile. (Source)
Run on the hills
Running uphill helps increase your running speed and efficiency. (Source) Specifically, hill repeats (repeatedly running uphill and jogging or walking downhill) are a good way to help you increase speed.
You can incorporate hill training into your running program after building your endurance base.
Start by warming up for 10 to 15 minutes. Look for a hill with a moderate slope of 100-200 meters.
Run hard. Keep your effort consistent and don't let your running form fall apart. Turn around and recover by walking or jogging down the hill at an easy pace.
Run on the treadmill
While most runners prefer to train on the open road, you can also use a treadmill to increase your running speed.
Running on a treadmill is easier than running outside. On a mechanical treadmill, the belt moves automatically under your feet, so it requires less effort from you.
Also, there are no obstacles like wind or differences in terrain to increase the challenge. However, you can set the inclination of the treadmill to 1 or 2% to simulate these elements.
One of the benefits of using a treadmill is that you can train yourself to turn your legs more quickly and easily.
This helps you transfer the skill to your outdoor rides. Also, treadmills allow you to structure interval runs and downhill runs with more precision.
Lift weights
Yes, you should do weight training! The truth is that weight training builds stronger muscles and helps improve your speed and overall performance. It can also help you reduce your risk of infection.
Try to limit one or two sessions of short strength exercises each week. If you don't have access to a gym, you can do bodyweight exercises like push-ups, lunges, or squats to build more muscle.
Let your body rest
Running daily at a high intensity will not make you go faster. Because rest is very important to allow your body to recover and prevent injury.
You may find that you run faster when you take in at least one day of exercise each week.
On rest days, you can still do some physical activity, but make it easy and fun. Your brain can also benefit from a break from high-intensity activities, which improves your emotional health.
Make a training plan
Develop a training plan that helps you increase your running speed and continue towards your goal
Choose a plan that targets the exact distance you want to train. For example, if you want to run at 5 km, use a training plan designed specifically for that distance.
You'll also find plenty of training plans for longer distances, but you should aim for only one race at a time, starting with the shorter races first.
Although training for a half marathon or a full marathon will clearly prepare you for a 5 km run, it will not include a 5 km speed limit.
By following a race-specific training schedule, you may be more likely to achieve better results faster.
Stretching after running
Inflexible joints can hinder a faster running speed. (Source) You are less likely to move efficiently when your body has a limited range of motion.
Tight muscles can make you more susceptible to injury. Try to stretch after running. You do not have to spend a lot of time performing a variety of exercises.
But spending 5 to 10 minutes after your workout doing simple exercises for the calf, hip flexors, and quadriceps will help keep your body working properly.
BMI factor
For runners who are overweight, increasing your running speed can be a bit challenging.
A body mass index (BMI) of 25.0 or greater says a person has a higher weight, but that's okay.
To improve and increase your running speed you must lose weight. Some estimates suggest that runners, on average, gain 2 seconds per mile faster for every pound they lose.
Improve your eating habits
Research shows that improving nutrition will also help you increase your running speed.
- Are you consuming enough protein to build stronger muscles?
- Are you eating the right kind of fat to keep your joints healthy?
- Are you consuming the right amount of complex carbohydrates to provide enough fuel for tough workouts?
Evaluate your calorie intake and macronutrient balance and see how it compares to the amount recommended for a balanced diet.
Eliminate foods that don't provide essential nutrients. Invest in a registered dietitian who specializes in sports performance to make sure you're getting the nutrients you need.
Avoid any calorie-free foods (sweets, sweetened soft drinks or tea, fried snacks, baked goods, and other highly processed foods).
Try to build healthy, balanced meals around nutrient-dense foods such as lean protein, leafy green vegetables, whole grains, and healthy fats.
Get enough sleep
One of the smartest ways to increase your running speed is to get enough rest. The National Sleep Foundation recommends that most healthy adults get 7 to 9 hours of sleep each night. Try this range to determine the best amount of sleep for you.
Also, practice healthy sleeping habits. Try to go to bed at the same time every night. Make your bedroom an appliance-free zone by keeping electronics in another room and lowering the temperature a bit for a better night's rest.
Also try to sleep in a dark room, to improve the quality of your sleep.
Conclusion
To increase your running speed and stamina, you should follow the steps above, believe me you will notice the difference after weeks of training.
Whether you're a beginner or an experienced runner, remember that it's important to listen to your body whenever you're training. If any of the exercises suggested above cause you severe pain or discomfort, be sure to stop immediately.
Note: Some of the above suggestions may not be recommended if you have any health conditions. Be sure to consult your doctor before starting any new exercise regimen.
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