{"id":1224,"date":"2022-11-03T12:18:55","date_gmt":"2022-11-03T09:18:55","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1224"},"modified":"2022-12-23T14:33:46","modified_gmt":"2022-12-23T11:33:46","slug":"how-to-increase-running-speed-how-to-run-faster","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-to-increase-running-speed-how-to-run-faster\/","title":{"rendered":"How to Increase Running Speed | How to Run Faster"},"content":{"rendered":"\n

Completing a long-distance run is an outstanding achievement, but it\u2019s so satisfying to notice that you\u2019re getting faster.  And perhaps someday, you\u2019ll even be the first to cross the finish line.<\/p>\n\n\n\n

But what if you think you\u2019ve reached your top-end speed and can\u2019t get any faster? Being unable to increase running speed can be very frustrating and demotivating, but here\u2019s the thing: it\u2019s a common problem among runners, and we know how to help you overcome it.<\/p>\n\n\n\n

But before we cover how to become a faster runner, let\u2019s explore some key reasons why you might be hitting a performance plateau. <\/p>\n\n\n\n

Why Am I Not Getting Faster at Running?<\/h2>\n\n\n\n

If you thought that becoming a fast runner was just about putting on your sneakers and going to the track, you couldn\u2019t be more wrong. If you feel that you can\u2019t run faster no matter how hard you try, you are probably making at least one of the following mistakes.<\/p>\n\n\n\n

Here are the most common reasons runners hit the plateau and can\u2019t get any faster.<\/p>\n\n\n\n

1. No Pace Variety<\/h3>\n\n\n\n

Running the same distance at the same pace will not make you faster. The truth is that successful runners who train for long distances don\u2019t focus only on long runs. According to fitness expert Meghan Takacs<\/a>, it\u2019s important to vary your training and run different distances at different speeds. <\/p>\n\n\n\n

2. Too Low Mileage<\/h3>\n\n\n\n

How can you run faster and longer if you\u2019re running just enough miles to complete the race of your choosing? To increase your speed, you should also train to run longer distances than the actual race.<\/p>\n\n\n\n

3. No Consistency<\/h3>\n\n\n\n

If you really want to see improvement, you must follow your training schedule. Keep in mind that just two weeks of detraining leads to a decline in cardio and muscular fitness<\/a>. So if you don\u2019t run regularly, you\u2019ll always be starting from scratch.<\/p>\n\n\n\n

4. Inappropriate Lifestyle<\/h3>\n\n\n\n

Not enough sleep and too much stress harm both your mental and physical health. How can you expect to run faster if your body is exhausted?<\/p>\n\n\n\n

5. No Recovery Runs<\/h3>\n\n\n\n

Rest is crucial when it comes to physical performance. So after a hard training day, you need to have a recovery day when you run much slower than usual.<\/p>\n\n\n\n

How to Get Faster at Running<\/h2>\n\n\n\n

We\u2019ve covered the basic reasons that prevent runners from getting faster. These can be successfully avoided or tackled by developing the right daily routine and sticking to the training program. But this is just the first step to becoming a long-distance star.<\/p>\n\n\n\n

Now let\u2019s take a look at some actionable tips for running faster.<\/p>\n\n\n\n

Try Speed Training Workouts<\/h3>\n\n\n\n

The first thing you should do if you\u2019re asking yourself, \u201cHow to run faster?\u201d is to try speed training. This type of exercise was designed specifically to help runners gain speed. Usually, speed workouts consist of structured intervals.<\/p>\n\n\n\n

You can start with 400-meter repeats. <\/p>\n\n\n\n

  1. Do a 5 to 10-minute warm-up.<\/li>
  2. Run a 400-meter lap at a 5K pace, then run another lap slowly to recover. <\/li>
  3. Repeat the sequence two or three times and do a cool-down.<\/li><\/ol>\n\n\n\n

    Aim to increase the number of repeats to five or six per training. After that, you can move on to 800-meter and 1-mile repeats that follow the same logic.<\/p>\n\n\n\n

    If you don\u2019t have a treadmill or a track to measure the distance, you can try a 6-minute repeat.<\/p>\n\n\n\n

    1. Start with a warm-up.<\/li>
    2. Run for 6 minutes at a 5K pace and then 1 minute slowly to recover.<\/li>
    3. Repeat the sequence 2 or 3 times.<\/li>
    4. Complete the training with a cool-down.<\/li><\/ol>\n\n\n\n

      Do Running Drills<\/h3>\n\n\n\n

      \u201cWhy can’t I run fast?\u201d is a question coaches hear all the time. And the simple answer is: \u201cbecause you don\u2019t incorporate speed drills into your training program.\u201d Speed drills will not just make you faster but also improve your form and the mind\/body connection, which are essential if you want to be a fast runner.<\/p>\n\n\n\n

      Here are the top 3 running exercises to increase speed.<\/p>\n\n\n\n

      1. Running high knees.<\/li><\/ol>\n\n\n\n

        Run while driving your knees as high as possible. This exercise will make you faster and improve your leg strength and flexibility.<\/p>\n\n\n\n

        1. Carioca.<\/li><\/ol>\n\n\n\n

          Face sideways and start moving in one direction by crossing the trailing leg in front of the other and then behind it. Change the direction of your movement to train the other leg.<\/p>\n\n\n\n

          1. Butt-kicks.<\/li><\/ol>\n\n\n\n

            Run while pushing your legs back so that your heels reach your butt.<\/p>\n\n\n\n

            If these exercises are not the favorite part of your running routine, don\u2019t worry, speed drills are a must for sprinters. If you\u2019re getting ready for a long-distance race, you should incorporate them into your 5K or marathon training plan every now and then.<\/p>\n\n\n\n

            Incorporate Tempo Runs<\/h3>\n\n\n\n

            Body fatigue and soreness that lead to reduced speed and poor performance are caused by the accumulation of lactic acid in muscles. By developing a higher lactate threshold, you\u2019ll be able to run faster.<\/p>\n\n\n\n

            A tempo run is one of the best exercises to increase running speed and stamina. Here\u2019s how you do it:<\/p>\n\n\n\n