Do you want to run faster? Have you set a specific timing goal for a running competition or just want to increase your running speed? Then, in this article, I have some simple yet effective tips that you can use to achieve this goal.
If you are just starting out in sports, you can quickly move forward without much effort and progress quickly. However, progress will slow down over time. If you want to increase your pace even more to reach your goal, then your running workouts require a little more planning and precision.
Especially as an amateur or amateur runner, your workout can be optimized with a few simple tricks so you can make further progress quickly. In my opinion, I’ve compiled the best tips to help you run faster.
Of course, if you want to start jogging, there is no reason why you should also follow some of the tips below to help you make particularly fast progress from the start.
Enjoy reading and implementing tips while exercising!
Run faster Tip 1: Run at intervals
In my opinion, one element that shouldn’t be missing from any training plan is interval running. No other training method can give you a boost to your running speed, such as interval training. The secret lies in the controlled change between stress and recovery phases. As a result, you train load limiting and tweak it over and over.
Stress phases are already above your anaerobic threshold, so you are well within your limits. Therefore, you must leave your comfort zone for effective interval training. However, you don’t always need to take this to the extreme with tabata spacing.
By the way, in order to be able to quickly and effectively increase your speed, you should do the so-called intense interval training. Stress during stressful phases is high and recovery phases are shorter at the same time. In preparation for the next half marathon, I do the following interval workouts, for example:
10 laps 60 seconds stress + 30 seconds recovery
I keep my speeds at the same level during training and try to increase them regularly in small steps.
By the way, this training method can be done especially well on a treadmill. Here you can precisely control your running speed. This makes short, precise changes and targeted progression much easier than running outdoors. However, the treadmill must definitely maintain a speed of 20 km / h for you to have the potential to challenge yourself in the stress stages in the long run. With most good bands in gyms, this is not a problem. If you are looking to buy a treadmill for your home, make sure you get the right treadmill.
If you want to improve your walking pace with interval training, the treadmill is a good training device.
What’s especially useful for me with interval races is that I can do them great, like my cardio unit after strength training.
Run faster Tip 2: Driving Games
Basically, a simple form of interval training that you can miraculously incorporate into your running workouts are so-called driving games. This is the kind of precision I love to use during interval training. In fact, nobody needs it at all because racing games are supposed to be fun. Driving games should have a positive training effect, so they can help you run faster and at the same time combine training with more fun running. I think this is a great thing.
Specifically, you determine how long you run and how fast while driving. For example, you can start working faster at each bank until you get to the next bank. You can also start running as fast as you can with each sign until you can. These are just a few examples of how you can playfully incorporate short, brisk phases into your running session.
Increase your running speed. Tip 3. Increase your runs
Another simple yet effective tool with which you can enrich your running workouts and do something for your running speed is the so-called run increases. Incidentally, they should not be confused with incline runs, in which you specifically integrate positive and negative gradients into your running workout.
With an increase in the number of runs, you need to purposefully increase the speed over a short distance. We can say that increasing runs are short (intermediate) sprints with a start. At a distance of about 80 to 100 meters, or for 20-30 seconds, you increase your pace from your normal continuous pace to sprinting in the final seconds. Then you run comfortably for 1 to 2 minutes and begin the next augmentation run. You must repeat this at least five times.
You can do this miraculously at the end of a (slow) endurance run and get a little more out of your workout.
Speed up your running Tip 4. Improve your running technique
Good running technique is often underestimated when running, especially for beginners. Experienced runners generally know the importance of good running technique. Here, however, suboptimal elements have often crept into personal running technique over time.
Basically, I recommend running regularly for good running technique, doing ABCs and paying attention to upright posture when running. In order to make a truly positive leap in your technique, I recommend that you do your technique from time to time with a professional running coach if you want to run faster. This is the only way to ensure reliable technology development or debugging bugs that have crept in.
tip: By the way, I would make sure that video analysis is also carried out during running training, followed by recommendations and verification after a few months. In my opinion, you can learn from this a really good and hardworking running coach.
Increase your walking speed Tip 5: Strength Training
Strength training should always be the centerpiece of your running plan. Especially if your goal is to run even faster, you should plan for regular strength training. This has a positive effect on your mileage, as well as preventing injuries and complaints that may arise from running.
Do intense strength training for the leg and trunk muscles at least once, preferably twice a week. That being said, you also shouldn’t neglect difficult basic exercises like squats and deadlifts. This will help you develop the strength and stability you need.
Heavy Squats Are Your Own Workout Plan As a Runner
When doing strength training for runners, I always recommend keeping the intensity high and the volume low. As a result, your strength units are relatively short and you can do a long endurance run the next day. This should work without any problem with your regeneration. The next day I can only recommend a break.