A faster pace can be thrilling for runners, and it is also beneficial to your general health. However, when trying to increase your running speed and efficiency, you must be aware of the best exercises, workouts, training plans, diet modifications, and techniques. So if you want to make the most of your fast running sessions, it is advised to keep 2 or 3 days for hardcore cardio only (perform strength training on other days). Also, read this blog till the end if you want to find out how to run fast and keep on increasing your running speed as days go by.
1. Follow the Training Plan and Interval Running Technique
If organising several speed and endurance workouts is difficult for you, a basic plan for training can keep you focused and organised. The ideal method to construct a training regimen is to select one race at a time. For example, if you decide to run a 5k run, you should stick to the training routine designed for the 5k run that is most likely giving you the best results. This training plan includes running schedules with speed, diet intake, workout or warm up exercises, rest time, and strength training.
Additionally, to improve your stamina and running speed in the beginning, you should include interval running techniques once a week in your training schedule. To do this, run for 1 minute at a moderate pace, followed by 2 minutes of jogging. Repeat this cycle four times, then cool down for 5 to 10 minutes while walking.
2. Hill Sprinting to Increase Speed
An excellent way to incorporate speed training into your running regimen is to run hills. Sprinting up hills will improve your muscular endurance, which is your muscles capacity to withstand repeated resistance. In addition, hill sprints help athletes improve their form and increase running pace.
Start each week with a 15-minute gentle run to warm up. Look for a 100-200 meter-long hill with a moderate grade and effortfully run up the slope. Do not let your running form lapse and maintain a constant effort. Recover by easy jogging or strolling down the hill.
For those who are new to hill runs, start with simply one each week. Once you realise that the workout doesn’t leave you fully tired, try adding it twice a week on days other than consecutive ones. It will help you to uncrease running speed gradually.
3. Warm Up
To enhance muscle mobility and overall flexibility, you must remember to warm up your body. It is one of the important techniques to speed up running sessions. Squats, jumps, jumping jacks, Russian twists, mountain climbers, and a bit of cycling are great warm-up exercises to try. This will make sure that your strides are long and powerful when you begin sprinting. Around 10 minutes of these dynamic exercises should be enough to increase blood flow to your stiff and cool muscles. Variations of the same exercises help you cool off too when you are done running.
4. Include Tempo Runs in Running Speed Training
Tempo run can teach runners how to control their running speed and simultaneously instruct their bodies to learn to handle stress. It should be conducted at a controlled speed with an easy run during the first few minutes so that you can keep the same pace throughout your run. Also, These controlled-speed runs help you build your anaerobic threshold, a key element of fast running. Many runners organise at least one tempo run every week to increase their speed.
5. Follow A Specific Diet Plan for Fast Runners
There is a specific diet plan for people who want to take up running for extended periods. Your capacity to run efficiently can be greatly improved by eating the correct nutrients at the proper time and makes you able to run faster. Also, it will lower the chance of illness and injury.
- The best way is to start gradually by reducing your overall sugar intake. You will also have to reduce your overall carbohydrate intake and curb your cravings to consume cheesy garlic bread, white/polished rice, cakes, cookies, and similar confectionery items as well. To improve running speed, try to look for high-fibre wheat flour, lean proteins, leafy greens, whole grains, and mixed-grain bread to build a healthy, balanced meal. A fast runner should have a proper diet including carbohydrates, protein, fats, vitamins, and minerals. For more information, check the diet plan for runners.
- You must invest in an electrolyte as well. Keep it with you while on the run. Sipping it bit by bit keeps you hydrated, especially during long runs and fast running. Consuming it 25 minutes before the run and immediately after it also helps. To make sure you are getting the macro- and micronutrients your body needs, consider a consultation with a qualified dietician who specialises in sports performance.
6. Sleep Better
Resting is one of the most underrated fitness and lifestyle tips that you will ever get from anyone. Remember, the better you are rested, the faster you will be able to run the next day. You can increase your running speed significantly if you have had at least 8 hours of uninterrupted sleep the previous night. This helps you recover from any muscle tears or intense workout sessions that you may have performed the previous day. You can run faster and longer the next day making your workout session even more satisfying.
According to experts, you should take at least one or two days off each week to rest to increase your running speed. You can also practise yoga or another low-intensity exercise, such as swimming.
7. Mental Make-Up for more Running Speed
Mental conditioning is also very important to increase the running speed. If you do not practice staying inspired and motivated, it is easy for negative thoughts to enter your head when your legs feel heavy and your stride is uncomfortable. So yes, if you want to run faster, you also need to build mental strength. It can be developed by concentrating on high-intensity runs that will train your mind to run fast. So, start encouraging yourself. Look at fitness videos. Challenge yourself to new levels of speed and higher-intensity workout sessions.
8. Pick the Right Running Shoes
This is something that you will have to learn quite early on because the more you delay it, the more you are going to delay progress. Choosing the right running shoes that fit your feet well is critical to improving your running speed. Also, the right shoes are going to give you great comfort and the desired level of balance. The right amount of cushioning is going to make sure that there is no negative impact on your muscles and that the pressure on your knees also remains minimal which provide additional advantage to improve running speed.
9. Use A Treadmill to Improve Endurance and Running Speed
If there isn’t a decent outdoor place or running track nearby, using a treadmill is one approach to focus on speeding up your running. The treadmill gives you complete control over your speed and balance. By increasing the incline of the treadmill, you can increase the intensity of your running sessions significantly. Also, the track of a treadmill is far more comfortable as compared to the actual running track which means that even if you do not have very comfortable running shoes, you are not going to develop sore feet, pain in the heel, or discomfort after a gruelling running session. Also, The one advantage of using a treadmill is that you can more precisely plan your hill runs and interval runs for your fast running training regime.
10. Trust Caffeine to Make You Run Fast
If you thought that there was nothing that could give you enough energy in the morning, you were probably mistaken. It is also one of the most followed tips to run faster because caffeine is what makes you alert. Just a little bit of black coffee (preferably half a teaspoon) with the juice of half a lime squeezed into it one hour before you start running is going to be enough. Remember not to overdo caffeine/coffee because it may cause restlessness, anxiety, and body heat build-up. Also, avoid taking black tea if you are not used to it. This is going to give you enough alertness and energy to achieve your fast running goals for the day without any compromises.
11. Amp Up that Playlist for more Running Speed
It is very important to research some good music on the Internet. You should be able to find a great playlist on YouTube as well. If you have the right music with the right tempo, it is a lot easier to increase your running speed. You don’t need any external motivation or a pep talk from your friend. Your music is going to teach you how to run fast and then even faster.
In the end, it is important to remember your running goals. When you have your objective clear in your mind, increasing your running speed becomes faster and easier. It is a great way to stay self-motivated. Just keep on telling yourself why you are doing it and visualise yourself in a marathon with your desired running speed. This will be enough to keep you motivated to speed up sprints.