25 ways to run faster

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If running has started to feel boring and you want to hit new records, then these 25 tough, strong, and fast tips will help you add variety to your running workouts.

If you've outgrown your beginner runner status, aimless running may be boring to you. But this is not a reason to stop running! Try to improve your run time. Take note of the easy-to-follow, but not easy-to-follow, tips for improving your speed, responsiveness, concentration, and body posture while running.

Attention! Many of the listed methods are quite harsh, so no fanaticism. Be sure to listen to your own feelings. Remember that the main principle remains the Hippocratic principle "do no harm"!

Form the correct body position

The key to running (at any speed) is getting the right technique. This means that your upper body should remain straight but relaxed, your leg should drop to the ground with the middle of your foot moving away from your hip, and your arms should move evenly forward and backward (not side to side!), Bent at a 90 ° angle. degrees.

Consider cadence

Stay short with long strides: keep your cadence constant, regardless of your running speed. The fastest and most efficient runners take about 180 strides per minute, keeping their feet close to the ground, only lightly touching it upon landing. While aiming for the magic number 90, count how many times your right foot touches the ground in a minute.

Slower, faster

Time-limited jogging? Try interval training! Interval training - alternating periods of high and low intensity - is one of the most effective ways to work on speed and endurance. Plus, interval training allows you to burn more calories in less time.

Run sprints

There is a reason real runners do short sprints before a big run. Strides (from the English stride - "big step") - a series of comfortable sprints (usually from 8 to 12 races of 50-200 meters each) - improve the technique of acceleration.

Run on a treadmill

Feeling the need for speed? Satisfy it on the treadmill! Because the speed of the treadmill belt helps your feet move. In fact, running on a treadmill is faster and easier. Plus, the speed boost button is at your fingertips. Technique Tip: Achieve good results on the track first, before ditching the digital accelerometer and going outside.

Stretch out

Experts are still debating whether static stretching actually prevents running injuries. But there is no doubt that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking large strides.

Pick up the pace

Play with speed. The Swedish language even has a special word fartlek, which means playing with speed. Fartlek - alternating movement in the rhythm of an easy run, then at a sprint pace - will help increase speed and endurance. In this game, you will achieve more results with less fatigue than during a regular interval training session.

Jump rope

Take advantage of the experience of boxers - grab the rope. Boxers know that leg speed = hand speed. And for runners: speed of the legs = speed of the legs.

Choose lightweight shoes

Even if barefoot running is not your choice, the shoe is getting lighter and lighter to more closely mimic the natural foot movement and steps. Try a minimalist pair to get a feel: the less weight, the more energy for more speed.

Reinforce the center

Speed and fit go hand in hand. Stronger core muscles (especially the lower abdomen) allow runners to harness more strength and speed on the track. The best part is that for a faster finish, just 15 minutes of abdominal exercise a few days a week is enough.

Breathe in, breathe out

Just make it much faster! Breathing while running at higher speeds takes practice. Breathe through your nose and mouth to maximize oxygen delivery to your muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, not the chest with each breath.

Lower your blood sugar

Junk food will provide you with high sugar levels, which are bound to negatively impact your speed. Get your carbohydrates from whole grains for long-lasting energy without dramatic drops in blood sugar.

Play toys

Who doesn't love new toys? Take advantage of additional gadgets and apps to add new experiences to your run.

Become the king of the mountain

Running uphill (Rolling hills on a treadmill), even once a week, has been proven to help increase your speed, strengthen your core muscles, and even increase your confidence.

Add weight

Strong, lean muscles will only help in overcoming the finish line. While runners do not need to be bodybuilding, one or two short strength training sessions per week can dramatically improve your running performance.

Lose weight

On the other hand, research shows that reducing weight (fat, not muscle!) Can help you improve your performance - an average of 3 seconds per kilometer for every kilogram you lose. Of course, not everyone has something to lose, so assess your weight adequately before going on a diet!

Pedal

Correct hip rotation and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training sessions for runners is on a stationary bike. And in the summer, perhaps, it is even better to take a ride down the street with friends or a dog.

Look ahead

Even a simple glance down at your shoes or turning your head while running to see how far ahead of your competition is going to eat up valuable time. Instead, focus on what is in front of you, 10–20 meters in the distance, and fix your eyes on the finish line.

Tighten your toes

The entire body plays a role in shaping speed, from the crown of the head to the tips of the toes! Pay attention to your toes and try to pull them slightly (up towards the lower leg). In this case, a smaller part of the foot will touch the surface during the landing of the leg, and, therefore, the start of a new step will be faster.

Stick to a steady, hard pace

Slow and unwavering can win the race, but fast and unwavering is guaranteed to win in speed too! The one hungry for speed should find a pace that can be called comfortably hard. Stick to this pace for at least 20 minutes.

Use dope

Can't live a day without coffee? Then good news for you! A cup of coffee before the race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get on the bar

The benefits of the bar have already been written on Lifehacker more than once. This exercise does not require any special equipment and is available to every runner. Do the plank for 2-3 minutes, 6-8 sets 2-3 times a week, and you will run faster.

Learn asanas

Add yoga classes to your workout plan. Flexibility improved with this-oriented asanas will not only increase speed, but will also facilitate faster recovery from a long hard run.

Take a rest

Research shows that athletes who rest well have better reaction rates and finish times. Think about this: the time gained at the finish line can be restored to your body with more sleep time.

Undress

On the same day - race day - take off your extra clothes. Additional layers, belts, gadgets - at this point, remove them. Less clothing and devices on your body means more speed.