Ways & How

How to Become Faster at Running

How to Become Faster at Running

If you are planning to take your running to the next level, you cannot settle for modest speeds. Even if there are no professional motivations behind your desire to run faster, being able to run above your usual speeds enables your body to burn more calories and burn them more efficiently. The leaner you become, the more aerodynamic you will be, and the quicker you will complete a distance. But first, you need to learn how to become faster at running with this guide.

  1. Make it varied. You need to mix up your workout routine and push your limits to help boost your speed and endurance. If you have done the same exercises for several months, your body may have settled into a routine and reached a plateau. Lacking a physical challenge, you will lose the motivation to improve your speed. To mix up your routines, try to incorporate the following:

  2. Treadmill running. Treadmills train your body to run at a faster pace. The belt will “push” you forward while keeping you at a constant speed, therefore encouraging a higher leg turnover.



    o maximize the benefit of using a treadmill, set the machine to a speed slightly higher than your usual speed and push yourself to keep up. This training will prepare your legs and muscles to run at more demanding speeds, even off the treadmill.

  3. Skipping. The use of jumping rope increases cardiovascular fitness, improves coordination, and encourages weight loss. If you incorporate even 30 minutes of skipping into your weekly exercise, it will help your body get in top running condition and develop faster feet.

  4. Improve your posture. Posture has a lot to do with aerodynamics, helping you increase your running speed while also preventing injuries. Running should feel natural and loose—your body shouldn’t feel tense or taut. To create less drag, look straight ahead and avoid looking down at your shoes or sideways as though you are enjoying the scenery (you can schedule a different time for leisurely running). Loosen up your fists, arms, and shoulders, and let them swing naturally. A relaxed posture helps propel your body forward, so if you feel the tension rising, shake out your arms and legs and resume correct posture.

  5. Try fartleks. A Swedish term meaning “speed play,” fartleks are becoming popular within professional circles and even just among veteran runners wishing to improve their speeds. Fartleks entail varying your speeds within a 40 to 60-minute run. You can apportion the first 15 minutes into a jogging pace, the next full minute into a sprint, and the next 15 minutes after that into your normal running speed. If you are not into keeping meticulous time, you may use landmarks, like a bench or a tree, to decide if you’ve had enough running or sprinting. To avoid injuries, warm up properly for at least 10-15 minutes of average running pace before trying fartleks. You need to ensure that your muscles are toned enough to handle the demands of multiple accelerations to prevent torn muscles and other injuries.

  6. Do hill runs. Hill runs prepare your lungs and legs for the exacting physical demands of running faster. Incorporate this routine into your weekly training and aim for 30-60 seconds of uphill runs. Relax your shoulders and keep your gaze straight ahead as you climb. Avoid slapping your feet on the ground or breaking with your quads as you go down. As you become more accustomed to hill runs, you can choose longer and more challenging routes.

  7. Keep a running log. Recording tracks your progress and motivates you to outdo your previous performance. After every run, make a note of your time, your average speed, the route you took, the weather conditions, and how your body felt throughout the run. This detailed record helps determine what conditions affect your running time and speed.

  8. Drink lots of water, but don’t over-hydrate. Just take enough water to hydrate your body since dehydration can lower the supply of oxygen to your muscles, causing you to run slower.

  9. Get enough rest and sleep. Allow your body a recovery period. Pushing your body too hard can result in exhaustion and injury. Give yourself at least one or two days’ rest in a week where you perform other types of low-intensity exercise such as walking.

Running is not only an easy way to lose weight but also a great sport if you decide to become a professional. Whatever your motivation, acquiring the skills for how to become faster at running will put you at a better physical advantage.

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