Five Ways to Run Faster

Running faster seems to be the goal of virtually every runner. Whether you have been running for years or you're a beginner, the need for speed seems paramount. Being judged not on form or function but rather on the time it takes to complete a task, you are forever defined by how fast you can go. From race to race, from year to year, you perpetually evaluate yourself on your improvement in time. Sure, you may analyze how you felt or how you competed, but, in the end, you use the clock to validate how you have done.

So, almost everyone seeks to find ways to run faster to make themselves feel more successful. But, the question is, how do you go about getting more speed in your running toolbox? Well, the five suggestions below should represent a comfortable and logical starting point upon which you can build your speed dreams.

Run hills: Oddly enough, running up inclines will strength your entire body while forcing your legs to improve their form. The rigor of the hill makes the body call for more power, and the force exerted will train your muscles to respond faster and stronger. Also, the enhanced form, as you will inevitably have to better use your arms to propel your body up the hill, will help your speed on flat ground.

Focus on your turnover: Increasing stride turnover will obviously make you faster. The quickest way to evaluate and change your turnover is to count strides. Select a distance, say two miles, and have your watch with you. Run hard for thirty seconds, counting each time your left foot strikes the ground. After recovering for a minute while jogging, run hard again for another thirty seconds. This time, try to increase the number by one or two strides. Do this five to ten times in a given workout.

Use tempo runs: A tempo run, where you begin with five or so minutes of moderate running before transitioning into approximately 10 to 15 minutes of a suitably difficult pace followed by a five-minute cool down jog, allows your body to maintain a challenging pace for an extended time. As a result, your body trains itself to quicken its pace at a sustainable measure.

Utilize intervals: Whether on the track or on the road, intervals, which involve running hard for a given distance, say 200 to 400 meters, then lightly jogging for a given distance and then repeating the pattern, drastically enhance your speed. The minimal recovery serves as just enough to restore energy to push the body again.

Rest: Trying to work on speed development every day will simply work in opposition, thus making you slower out of fatigue. Your muscles need time to recovery and re-grow following hard training sessions; in essence, the body actually grows stronger during rest, not during the workout. Give yourself that needed time.

Overall, each person can become faster. Just how much depends on many factors such as talent, age, weight, and dedication. If you care about the clock, like most runners actually do, try using the five suggestions above during your daily training. I think you'll see that your enjoyment for running will increase because you will see tangible results in a rather short period of time.