Actually you can train yourself to run faster, but of course it takes time to realize it. You'll need strength training and cross training (a combination of exercises to work different parts of your body), as well as practical exercises that can help you run faster over time, such as interval training. You will also need to make some changes in your lifestyle to get an overall stronger body.
Step
Method 1 of 4: Strengthening Muscles and Cross Training
Step 1. Try body weight squats
This exercise requires no special equipment, can improve balance, and strengthen your leg muscles.
- Start in a standing position.
- Lean back as if you were sitting in a chair, but not actually using the chair.
- Take care not to push your knees too far forward. Do not let the position past the tips of the toes.
- Keep moving backwards until you feel the muscles begin to tighten.
- Return to a standing position. Repeat until the muscles start to feel tired, then rest.
Step 2. Do a jump rope
Jumping rope can build muscle and help increase speed.
- Start by jumping with both feet. Stand with the rope behind you, swing the rope forward, and make small jumps. You don't have to jump too much, just enough to allow the rope to pass under your feet. Keep increasing the speed until you find a steady rhythm that you can maintain. This type of exercise builds endurance.
- Continue by jumping on one leg at a time. Each time the rope swings forward, switch to the other leg. Basically, you're like running in place by jumping rope. This technique uses the same steps and muscles as running, so it helps build a good rhythm for later running.
- Start by jumping for one minute, and rest for 30 seconds. As your endurance builds, you can extend the time between jumps, up to 3 minutes. Repeat five times.
Step 3. Get out your bike, or join a cycling class
Cycling demands that you have flexible hips for rotation, just like running. In addition, cycling also trains your speed.
- Replace one of your weekly running routines with cycling. Cycling uses the same muscles and rhythms as running, so this activity can help you increase your strength and speed after a while. Choose an area that is flat or only has a low incline. Try to mimic the same pace you normally run, such as 90 rpm (revolutions per minute) on a bicycle if you normally run at 180 steps per minute.
- Incorporate such fast strokes into your running routine. That is, if you normally alternate between sprinting for one minute and running at a slower pace for one minute, do the same thing while you are cycling.
Step 4. Try the single-leg dead lift
Dead lifts help train balance and build muscle, as well as increase speed.
- Bend forward while both hands holding the barbell.
- At the same time, lift one leg towards the back. Try to bend the knee of the other leg.
- Lower the barbell to just below your knees, then slowly straighten yourself back up. Repeat 8 times, then switch to the other leg.
Step 5. Do yoga
Yoga can increase flexibility, which can help you run faster. Try incorporating yoga into your morning routine to make yourself more flexible throughout the day.
- For example, use the cow face fold pose. While sitting, pull one leg around the body until the foot touches the hip on the other side.
- Place the other foot on top of the first leg, pulling the heel toward the hip on the other side. Each heel should touch the opposite hip, and the knees should overlap. This position stretches the leg muscles and increases flexibility.
Step 6. Use core exercises
Core exercises strengthen your overall body, while also supporting you as you run.
- Try planking. Lie on the floor face down. Lift your body by resting on your elbows and toes with a straight body position. Hold that position. To increase the difficulty, raise your right hand and left leg at the same time, then do the opposite.
- Switch to the single leg glute bridge exercise. Lie on your side. Balance your body by resting on your elbows and feet on the floor, keeping your body straight. Lift the other leg up and down. Do the same movement with the other side.
Method 2 of 4: Using Interval Training
Step 1. Use the stride interval training (fast pace)
Over time, interval training increases your running speed by forcing you to use your muscles at a higher level of ability.
- Start running at a steady pace.
- Increase your speed for a certain interval. You can use a distance marker on the track or a timer if you run across your neighborhood.
- Increase the speed for a short period of time, maybe 20 seconds or so.
- Once you reach maximum speed, lower your speed again.
- Repeat as many times as you can, and over time increase the repetitions with each exercise.
Step 2. As a variation, try fartlek
Just like stride, you increase the speed for a short time only. However, instead of doing it at regular intervals, you do it when you feel compelled to do it. In addition, you can also add other moves, such as jumping or walking while bouncing instead of running faster.
- To try fartlek, increase your speed when you want to while running. Get to your top speed, and then slow down again. Or, switch to jumping or soaring instead. Make this sudden switch for less than a minute.
- Just like stride, fartlek can increase your overall speed by stretching your abilities through sudden turns.
Step 3. Increase intensity with incline intervals
Running on an incline helps you maintain proper running posture. Climbing an incline forces you to elevate your knees and legs and makes you use your arms to help propel your body up. Running uphill also builds muscle, as you struggle against gravity.
- Choose a road or incline with a low slope. You can go back down the incline while you're in the recovery phase after your workout.
- Increase your speed with sudden shifts. Run faster for short periods of time, trying to get under one minute for each interval.
- Use derivatives for recovery. Once you reach the top of the incline, jog slowly down the incline to recover.
- Incline intervals can increase speed, as they improve technique, increase strength, and push your maximum capacity so you can run faster.
Method 3 of 4: Using Simple Tips to Run Faster
Step 1. Stretch and warm up before running
Stretching helps increase flexibility, which makes for a better swing of your legs.
- Use dynamic stretches that move your body as you do them. For example, start by swinging your arms back and forth, then continue to rotate your upper half to each side.
- Next, try a forward lunge. Step forward with one knee, while lowering the other knee until it almost touches the floor. Switch to the other leg – step forward, lowering the other knee until it almost touches the floor. Continue with your lunges.
- Switch to exercises that will warm up your muscles. For example, you can jump around in place. You can also jog slowly in place while lifting your knees high, then jog slowly in place trying to lift your heels higher behind you as you do this.
Step 2. Shorten your steps
Fast runners actually step more than slower runners.
- One way to shorten your stride is to run while jumping over a rope. That is, bring your jump rope equipment to the running track.
- Start by jumping rope as usual, using two legs.
- Start jumping on one leg at a time, running in place while jumping.
- Move forward while jumping. Once you get a steady rhythm, start running around the track while still swinging the jump rope. The jump rope helps control your stride.
- Another way to shorten your stride is to count your steps in minutes, then try increasing the number a little at a time.
Step 3. Let your muscles breathe
This means maximizing your oxygen intake by using your nose and mouth to inhale and exhale. Your muscles need oxygen to perform at their best.
Take a moment to focus on your breathing. As you run, concentrate on breathing through your mouth and nose at the same time and exhaling through both at the same time. If you notice that you're only breathing through one of them, take a moment to focus and work on it
Step 4. Improve your posture
Maintain correct posture and land your feet on the ground using the center of your foot. Your feet should land under your hips.
To get the posture right, imagine that you have a rope running down your back to keep everything straight and straight. Tilt your chin, in the truest sense, and focus your focus forward. Also try to relax your body, including your shoulders, neck and jaw
Step 5. Use a treadmill
Treadmills force speed, that means you have to run at the speed of the tires, and over time this exercise can increase your speed. Try to do certain intervals by running a little faster than your normal pace.
When running on a treadmill, increase the speed for 1-5 minutes, then lower the speed again
Step 6. Make use of your arms
Focus on swinging your arms close to your body. This will also help keep your feet in line. Keeping your feet parallel is a better technique, and can help you run faster.
Method 4 of 4: Making Lifestyle Changes
Step 1. Maintain your persistence
The best way to strengthen your workout and run faster is to do the exercises consistently. Try not to skip the exercise even if there is a cross.
Step 2. Prepare your exercise equipment
When you get home from training, take out your dirty clothes and put in what you need to get you ready for the next workout. Remove as many obstacles as possible so you can keep practicing.
Step 3. Choose a convenient time to practice
That is, choose a time that you can obey. If you're not an early riser, you probably won't be able to stick to your morning schedule, so choose another time.
Step 4. Run with the group
Not only can groups push you to run faster, they can also hold you accountable for coming to practice.
Step 5. Change your workout from day to day
If you do the same exercise every day, you will peak and stagnate. By doing a variety of exercises, you will continue to strengthen your muscles.
That is why it is important for you to do cross training. Try replacing the portion of running with cycling or swimming 1-2 days a week
Step 6. Just relax
Sometimes, you need less exercise to give your body a chance to rest. You don't have to run all day every day.
Step 7. Adopt the right diet
Make sure you eat the foods you need for the success of your workout. Eat a balanced diet, including large amounts of fruits and vegetables, plus lean protein.
Step 8. Inject fuel for your workout
Before your workout eat a carbohydrate-rich snack, which will fuel your workout.
Avoid simple sugars, such as sweets and juices, and opt for more sustainable carbohydrates, such as whole grains and fruit
Step 9. Don't forget to sleep
Your body needs rest to function properly and to recover from injuries and muscle soreness.
