Running is something that almost anyone can do, but run faster – it's a challenge! Running faster takes practice, focus, discipline, and intention. So if you're ready for the next step, keep reading!
Step
Part 1 of 5: Getting Started
Step 1. Find out your current speed
Before you can increase your speed, it is very important to calculate your current running speed so that you can accurately measure your progress. Use a stopwatch to calculate the time it takes you to run a mile. If you've got the timing right – whether it's 8 minutes or 16 minutes – you can try speeding it up!
- Here the sport of running will be very helpful, because 400 m laps of track run equals mile, so four laps of track run equals 1 mile.
- If you can't use a running track, measure a mile on a level, long, traffic-free road, then use that measure to calculate your time.
- You should also try to measure the number of steps you take each minute. You can do this by counting one minute on the clock, then counting the number of steps your right foot hits the ground while running. Regardless of the number that counts, you should try to double it while increasing your running speed.
Step 2. Find the right place
Find a nearby running track or level ground about mile (400 meters) to run. Tracks are a great place for novice runners to get up to speed, as they are a standard length – 400 meters – that allow you to gauge your progress. The track must also be flat and free of traffic.
- Local schools often open their track to the public, which is very advantageous if you can't use either track.
- If you can't find a running track, you can also increase your running speed on a treadmill at a gym or any level road with minimal traffic.
- Avoid winding or uneven roads, because the shape of the road will affect your running. For example, on a winding road, the foot of the pavement will be lower than the curb.
Step 3. Set a schedule
Increasing your running speed will require discipline and dedication, so it's very important that you set a challenging but realistic schedule and stick to it. You should try to run at least 4 to 5 times a week, with varying lengths of track and running intensity.
This will not only help you run faster, but provide an opportunity to collect metrics: are you keeping up with your running tempo? Do you keep your running tempo increasing, or have you reached a steady tempo?
Step 4. Set goals for yourself
It's important to have specific goals as you train to run faster. Having goals will increase your motivation and force you to try harder to achieve your goals. Whatever goal you choose, you have to make it challenging but realistic.
- You can set goals such as running a certain distance in a certain time – for example, your goal is to be able to run 1 mile in 8 minutes
- Alternatively, you can set goals like increasing the number of steps you take per minute or your running cadence. The fastest runners in the world have an average running cadence of about 180 steps per minute.
- To find the ideal cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then multiply these two numbers to determine your goal!
Step 5. Use the right equipment
Proper running gear – shoes, clothes, etc. – although not significant to help you increase your running speed, but the equipment will help your legs feel lighter. There is a large selection of running shoes available today, most with the aim of providing the same feel and movement of running barefoot.
- Light, loose-fitting clothing can also help you feel cooler and lighter while running, both physically and mentally.
- You may also want to purchase a high-tech watch that can be used to accurately measure your running time, as well as measure distance, pace, calories burned, and heart rate.
Step 6. Make a list of friends
Getting your friends involved in your new workout plan will go a long way in increasing your motivation. Whether your friend intends to run with you, or acts as your personal trainer, having someone to accompany you will ensure that you don't quit and maybe some healthy competition will ensue.
Step 7. Create the spell
If you're struggling to force yourself or are motivated to increase your running speed, creating an inspirational mantra that you can tell yourself over and over while running might come in handy. The spell can sound stupid or overused, as long as it's a simple phrase that motivates you better.
Think of the words “run like the wind” or “speedy is my middle name” – or anything you can think of
Part 2 of 5: Speeding Up the Tempo
Step 1. Break your rhythm
To increase your running speed and endurance, you need to push yourself to the limit and mix up your workout routine a bit. If you've been doing the same exercises for a few months, your body will get used to it and you'll achieve stability. Time to crush it and try new things!
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Try running on a treadmill.
Using a treadmill is a great way to train your body to run at a faster pace. The belt will propel you forward while keeping your pace constant, thus encouraging faster leg changes. To get the most out of yourself on a treadmill, set the machine to a slightly higher speed than your own and force yourself to catch up to the speed of the machine. This will train your legs and muscles to work faster, even without a treadmill.
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Try a spinning class.
Spinning classes can help you improve your cadence as you run by pushing your hips around at a high speed. Rotating classes will also help improve your exercise level, making them a good workout option.
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Try jumping rope.
Jumping rope improves cardiovascular exercise, promotes weight loss and improves coordination, and also trains your body to hold your weight when your feet touch the ground. Incorporating 30 minutes of jumping rope into your weekly schedule will help keep your body in top running condition and speed up your leg movement.
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Try yoga.
For an easier form of exercise that still helps you run, try a yoga class or two in your weekly schedule. Yoga helps increase flexibility, which improves running ability and reduces the time it takes to recover muscles - great news for runners who are trying hard to increase their running speed.
Step 2. Improve your condition
Keeping yourself in good shape during your run will ensure that your body is working as efficiently as possible, helping you increase your running speed, as well as helping to prevent pain. Running should feel natural and free – you don't have to feel tense. Here are some tips on proper running posture, which will help you keep your body in shape:
- Let your head face forward, with your eyes looking straight ahead. Avoid looking down at your shoes or tilting your chin, as this will strain your neck and back.
- Adjust your arms at a 90-degree angle and swing them back and forward slowly, pushing your body forward. Don't clench your fists, hunch your shoulders or hold your arms tightly against your body. If you feel you're doing it, shake your arms to relieve tension and resume correct posture.
- Your waist should be facing forward, in an upright position, in line with your body and shoulders.
- The position of your feet will vary slightly depending on how you run. The sprinter must lift his knees high enough to reach maximum speed. But most runners, even if you're trying to run faster than your tempo, don't need to lift their knees high. To increase your speed, you just need to increase the number of steps, lifting your knees slightly. Your feet should fall directly under your body.
- Your knees should be slightly flexed when your feet touch the ground, so your feet can easily handle the impact.
- Your foot should land using your heel and middle foot, before moving forward onto your toes to propel your next step. Good, fast runners are very light on feet and have a little bit of spring in the legs.
Step 3. Try fartlek
"Fartlek" is Swedish for "fast play" and is becoming a more and more popular training method among runners trying to increase their running speed. Fartlek training involves varying running tempos with random pauses during the run. With fartlek, you can run at a jogging tempo for a few minutes then sprint for a full minute, before continuing your previous tempo.
- Fartlek is a very flexible training method, and you can determine the ratio of jogging to sprint you want, depending on how you feel that day. For best results, you should try to combine fartlek training and 40-60 minutes of running.
- Most runners don't use the same way or time to do fartlek training. Often, runners will decide to sprint until they reach a specific object, such as a power pole or fire hose. The length of the sprint depends on you and your body's capabilities.
- It's important to warm up well – at least 10-15 minutes at an average running tempo – before trying the fartlek because you have to make sure that your muscles are flexible enough to deal with the possibility of repeated accelerations. Also make sure you're cooling off enough, otherwise you'll have severe muscle soreness the next day.
Step 4. Do a hill run
Running over hilly areas has been shown to slowly increase your speed, so you should add hill running to your workout schedule. Running on hills may feel hard at first, but after a while you get used to it, you'll find it easier to run on flat surfaces and run faster.
- Running on hills is actually good for your body, as it helps you achieve a high-intensity run, while limiting the joint stress caused by hitting a flat surface.
- To make your running intensity really go up, you can try hill sprints. This includes running on a steep hill for 30 to 60 seconds, at the maximum speed you can do for that time interval.
Step 5. Learn how to breathe effectively
Regulating your breathing will help increase your running speed and overall stamina because deep breathing lets oxygen into your bloodstream, providing energy to keep your muscles working. You should inhale and exhale using both your mouth and nose, and try to breathe using your belly instead of your chest.
- Abdominal breathing includes deep breathing which, if done correctly, will inflate your stomach like a balloon when you inhale, and deflate it when you exhale. When you breathe through your chest, as inexperienced runners do, it will make you breathe more shallowly (limiting oxygen supply) and hunching your shoulders (wasting valuable energy).
- While running, try to count your breaths and the rhythm of your feet hitting the ground. This will help strengthen the diaphragm. Start by taking one breath for every two steps (right, left), then exhale for the next two steps. As your diaphragm gets stronger and your breaths get deeper, you can practice it even for every four steps.
Step 6. Look straight ahead
Sometimes something as simple as looking straight ahead while running can really increase your running speed. Some runners tend to look down at their feet or look around, during a run. While this is not a problem for people who run for fun or just to enjoy the outdoors, but training to increase speed running should aim to focus the gaze about 20 to 30 meters in front of them, always looking straight ahead.
This is advice that seems useful for runners interested in racing – because it helps them pay attention to the finish line
Step 7. Lose weight
Having a prime body condition does not mean you have an ideal weight, especially if you like to eat meat after a strenuous exercise schedule. It's important to understand that the heavier you are, the more effort it will take to complete your run. It might only be a little about 1 pound or 10, but losing the extra weight will make you run faster and longer.
- Of course, crash diets are not an option for those with heavy running schedules. However, it is possible to stay full using a healthy and balanced diet. In fact, changing your eating habits allows you to lose weight and gives you the extra energy you need to run faster.
- For healthy weight loss, try increasing portions of lean, protein-rich meats, such as chicken, turkey, and oily fish, and combining them with small portions of healthy carbohydrates such as brown rice, whole-grain bread, or whole-grain pasta. Eat plenty of fresh fruit and vegetables with each meal, to increase satiety and be full of calories. For a healthy, filling snack, eat a banana, low-fat yogurt, or a handful of almonds or raisins.
Step 8. Listen to music
Although some runners look down on the usefulness of music while running, studies have shown that people who listen to music during exercise show significant improvements in their stamina, especially when listening to fast tempo music.
Try to find a selection of songs with a tempo that matches the running speed you want. While listening to these songs, your body will naturally tune into the music and your speed will increase without you even realizing it
Step 9. Keep a running record
Keeping a log of your exercise is a great way to record your progress and provides added motivation to keep going when you need it. After your run, record your time, average speed, route you took, weather conditions, and how you felt physically during your run. Such detailed notes will help you record how certain conditions will affect your time and speed.
- If you jot down notes that your knees are a little sore for several runs in a row, you'll know when to rest and prevent any possible soreness.
- You'll also be able to easily see from your notes when your training program is getting repetitive and realize it's time to mix things up and try a new running route or speed training sport.
Part 3 of 5: Charging
Step 1. Stay healthy
Running fast isn't just about practicing more. You want to make this a full body experience by maintaining a proper diet, hydrating, and keeping your body and mind in tip-top shape. A healthy diet is very important for runners, because vigorous exercise that requires a lot of energy can tire your body. It's important to replace the calories burned during exercise with healthy foods, rich in vitamins and nutrients, that help you stay in top shape and perform at your best.
- You should eat lots of animal products, such as chicken, lean beef, eggs and beef products like milk and yogurt. These foods are high in protein, which is an important source of energy for runners, as well as lots of iron and zinc, which support the production of red blood cells and maintain the immune system. Calcium from beef products also strengthens bones.
- You should eat whole grain cereal with added protein for breakfast. This will fill your stomach all day and help you feel full longer. Healthy carbs will also give you energy, making whole grain cereals a great choice for energy boosters before, during, and after a run. A small portion of whole grain rice and pasta (as opposed to the white portion which has few nutrients) is also a great food to accompany meats and vegetables, making dinner healthy, tasty, and satisfying – the most sought after combination!
- Try to eat five servings of fruits and vegetables every day. Fruits and vegetables are full of vitamins, nutrients and good carbohydrates, which will help you feel full throughout the day, without piling up calories. Do not peel fruits and vegetables because the bright color of different fruits and vegetables is actually a result of the various healthy pigments and antioxidants they contain. For example, tomatoes get their color from lycopene, while sweet potatoes contain beta-carotene which gives them their orange color!
Step 2. Drink plenty of water
It's important for runners to stay hydrated, both during runs and between runs, because dehydration can decrease the oxygen supply to your muscles, causing you to run more slowly. However, contrary to popular belief, drinking eight glasses of water a day may not be a good way to go and can lead to over-hydration, which can be dangerous in certain circumstances. To determine how much water you should drink a day, follow this calculation:
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Man:
Men must multiply their weight (in pounds) by 0.35 fluid ounces to find their maximum daily drinking limit, although runners should drink slightly more to replace fluids lost through sweating.
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Woman:
Women had to multiply their weight (in pounds) by 0.31 fluid ounces to find their maximum daily drinking limit, although runners should drink slightly more to replace fluids lost through sweating.
- If you take your sports bottle to drink when you run, don't feel like you can gulp it straight down. Current research recommends drinking only when you feel thirsty – no more, no less.
Step 3. Avoid sugary and oily foods
Junk food and candy may provide an immediate energy boost due to their high sugar and fat levels, but the energy boost will quickly be followed by a meltdown, leaving you feeling sluggish and lethargic. Use natural sources of sugar and fat for energy, without the negative side effects.
- If you really crave something sweet, eat a banana, which is full of natural sugars but will keep you feeling full and full of energy longer than a bar of chocolate.
- If you want fat, eat a spoonful of peanut butter, straight or spread it on whole grain bread.
Step 4. Drink coffee
Conventional wisdom says that drinking coffee before a run is something that should not be done because coffee is a diuretic which increases the risk of dehydration. However, research shows that drinking a cup of coffee – or another caffeinated beverage – before a run can increase runners' speed. This is great news for coffee lovers, but remember to limit everything.
Step 5. Get plenty of rest
In addition to eating well, staying hydrated, and exercising effectively, you also need to make sure that your body is getting enough rest and recovery time to train properly. Pushing your body beyond its limits will result in fatigue and pain, which may result in you being kicked out of the match at some point.
- To prevent this from happening, make sure you rest one or two days a week, without running at all. If you want, you can do other low-intensity exercises like walking or yoga for the rest of the day.
- You should also make sure that you get a good night's sleep, as research shows that athletes with healthy, consistent sleep patterns tend to have faster reaction times and finish matches faster.
Part 4 of 5: Towards Success
Step 1. Stretch before running
Stretching is a great way to improve flexibility, performance, and reduce the risk of getting injured while running. Compared to traditional static stretching (stretch and hold), dynamic stretching (which is a combined movement) has proven to be more useful for runners and other athletes, as they stretch their bodies in a more dynamic and functional way.
Step 2. Lift your leg
Swing one leg in one direction as far as you can, and swing it back across your body in front of your standing leg as far as it will go. Repeat this stretch ten times for each leg.
Step 3. Do the tin soldier
Keep your back and knees straight, and walk straight, lifting your feet in front of the line, and bending your toes toward you. Too easy? Add a jump rope move. Do ten repetitions for each leg.
Step 4. Perform butt kicks
Kick your own ass? Of course! While standing, walk forward, and swing your legs back and up, trying to kick the gluteus muscles. If this is too easy, do it while jogging. Do ten times for each leg.
Step 5. Do lunges
Step forward using a long stride, and keeping your front leg below your knee, lower your body by dropping the back of your knee to the ground. Walk using the movement. Maintain an upright posture from each stretch and allow your abdominal muscles to tighten for better. Again, do ten times for each leg.
Step 6. Perform the menunggging stretch
Do the menunggging position with your buttocks on top. Place your right foot behind your left ankle. Keeping your legs straight, press the heel of your left foot down, then release. Do ten times for each leg.
Step 7. Do a hacky sack
Lift your left leg as if you were kicking a hacky sack, bending your knee. Press your left foot with your right hand without bending it. Do ten times for each leg.
Step 8. Do planks
Planks are a great way to build stamina and strengthen your stomach and back muscles. To do the plank: Lie on your face, your hands flat on the ground at the level of your head. Lift it off the ground, on your feet, and lean on your elbows with your hands flat. Your back should form a straight line from head to toe. Tighten yourself up so your butt doesn't stick or loosen. Hold for one minute, then release slowly. Do it 15 times.
Add leg swings: for more reps, move your legs in a pattern, once at a time: Lift one leg so it's parallel to the ground, swing it out (keeping it parallel), and return it to the starting position or the other leg
Part 5 of 5: Practice with Friends
Step 1. Find a friend or family member who is willing to help you do this
Accompanied and the form of competition will be a source of motivation for you to continue. This is also an opportunity to test each other.
Step 2. Get your running buddy to encourage you
For example, you say tired or tired or bored, let your friend come up with an excuse. In return, encourage your friend. Make a pact to motivate each other.
Step 3. Exercise according to the given routine
Step 4. Find other ways to be both a motivator and a friend
Just in case your friends or family don't want to go with you, you can convince this person to at least come with you by bike. It's not a good thing if you come in shabby clothes.
Tips
- Before starting to run, practice jogging in place to warm up.
- Run with a heavy bag and do sprints. Then remove the bag and do a sprint.
- If you're a girl with long hair, it's best to tie your hair back so it doesn't irritate your face.
- If you run a long distance, don't run as fast as you can! Save and spread your energy throughout the run.
- Warm up before running.
- Buy good, lightweight, and comfortable training shoes. Running shoes without soft cushions can cause injuries and other injuries. Replace the shoes every 300 miles if the shoes are damaged.
- When tired, at the end of the game, focus on aiming and swinging your arms. Swing your arms faster to make your legs run faster!
- Straighten your back as you run.
- Ask a friend to record your run, so you can identify any issues with your run that you may need to change.
- Keep your arms straight and pointing forward by swinging them and start running hoping it will help.
- Before deciding to make running a part of your schedule, you may want to try sports like skateboarding or skiing to strengthen your leg muscles.
- Fight the fastest person you know, maybe this will challenge you to be faster.
- Use your arm. The faster your arms move, the faster your legs will move and keep your hands open and not closed as this will improve aerodynamics when sprinting.
- Make sure your shoes are in good condition. You can check if you need to replace it by bending the curry leg toward the shoelace. If the two meet easily, you need new shoes.
Warning
- In accordance with other exercise programs, you must meet a medical condition, you must go to the doctor to find out the things that need to be avoided to do a new way of physical exercise.
- Don't push your body more than you can handle during the beginning of the workout. Remember that everyone has their own abilities and the match is not important when compared to your life.
- When hydrated while running, don't drink a lot at once: it will cause side pain. However, just drink a little. Do not drink a full bottle at once, as this will reduce your performance.
