How to Run Faster

Running is an activity that almost anyone can do. However, running faster is a challenge! Running fast requires endurance training, high concentration, determination and discipline. Many people feel very tired early in the race. But with just a few running techniques, you can dramatically improve your speed. So, if you are ready to explore these techniques, read the article below.

Table of Contents

Begin

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Determine your current running speed. Before you can increase your speed, it is important to check your current speed, so that you can accurately measure your progress. Use a stopwatch to measure how long it takes you to run 1-2 kilometers. Whether your score is 8 or 16 minutes, once you’ve determined it, you can improve it!

This is why the track at the stadium is so convenient, because 1 lap of the track is usually 400m, so you can easily determine your speed.
If you are not allowed or cannot use the track, measure exactly one kilometer on a stretch of road, then use that to measure your running time.
You should also try to count your steps per minute. This can be done by counting the number of times your right foot hits the ground while running per minute using a stopwatch. You need to try to double this number as you increase your running speed.

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Find a good location. Find a running track around where you live or a flat road about 400m to practice running. The track is the perfect place for a beginner runner to get into speed improvement, as it has a standard length of 400 metres, thus allowing you to easily measure your progress. A stretch of road that is flat and free of congestion can also be a good option. ^{[1] X Research Source}

The school in the area also regularly opens the training ground to the people around, running there is also very convenient if you do not have the opportunity to run in a career track. ^{[1] X Research Source}
If you find running on the track inconvenient, the treadmill at the gym or any flat road with little traffic is also a place for you to try. ^{[1] X Research Source}
Avoid winding or rough roads as they can affect your running. For example, an uneven street can make your stride uneven.

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Make a specific schedule. Improving your running speed will require discipline and sacrifice, so you need to have a specific, realistic training schedule and try to stick to it. You should run at least 4-5 times a week, varying your distance and intensity.

Doing so will not only allow you to track your own progress, but it will also allow you to collect specific numbers such as: is running speed maintained? Did you run faster, or did you get the speed you wanted?

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Set goals. It’s important to have a specific goal in mind when you’re training to run faster. Having a goal will give you more motivation and you will force yourself to work harder to achieve that goal. Whatever the goal you set, in addition to setting a challenge for yourself, you should also consider the feasibility of that goal.

You can set a goal like running a certain distance in a certain time, for example, your goal can be completed 1 km in 15 minutes.
Alternatively, a goal can be set in terms of increasing the number of steps per minute. The average number of steps per minute of the fastest runners in the world is about 180 steps.
To determine the ideal goal that works for you, try running for 60 seconds while counting the number of times your right foot hits the ground. Then take the number that is twice the number you just counted as the target!

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Use suitable utensils. Although items such as shoes and clothes are unlikely to increase your running speed, they can certainly help you feel more comfortable and lighter. There are now many types of running shoes that focus on giving the user the feeling and movement of running barefoot.

Breathable and lightweight clothing can also help you feel more comfortable both physically and mentally.
You can also invest in a high-tech watch that will accurately measure your running time, and also measure distance, speed, calories burned, and heart rate.

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Partner. Getting someone to join you in your new exercise plan is one way that can help boost your motivation. Whether that person is training with you or just supporting you as a personal trainer, having someone else with you will ensure that you don’t give up and can even provide a healthy dose of competition.

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Create yourself a spell. If you’re struggling with yourself or trying to stay motivated to run faster, it can be helpful to create an inspirational mantra that you can repeat to yourself while you’re running. Even if that mantra is a bit silly, as long as that short statement can give you motivation, it’s fine.

Consider a few sentences like “you run too slow” or “have to run fast” – or whatever you can think of!

Go ahead!

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Break your daily limits. To help increase both speed and endurance, you need to push your limits and workout routine up a bit. If you’ve been doing a certain exercise during the past few months, your body will take it as a habit, or in other words you’ve reached saturation. It’s time to push your limits and try something new!

Use a treadmill. Using a treadmill is a great way to practice running at a higher pace. The treadmill will push you forward while keeping your pace, thus making your pace faster. For best performance, set the machine to a slightly higher speed than you’re comfortable with and try to keep up with it. This will get your legs and muscles working at a higher speed, even when you’re not on the treadmill! ^{[2] X Research Source}
Try taking a cycling class. Cycling classes can help increase your pace while running by prompting your hips to rotate at a higher speed. Cycling classes will also help you plan your workouts and are a great option.
Rope skipping. Jumping rope improves cardiovascular performance, weight loss and coordination, and also trains your body to feel your weight as your feet hit the ground. Combining 30-minute skipping with a weekly workout schedule can help you improve your running speed. ^{[2] X Research Source}
Try your hand at Yoga. For those of you who want to do gentle exercises that still help with running, you should try to join a yoga class twice a week. Yoga helps you increase flexibility, helps with running and reduces muscle recovery time, all of which are essential in the process of increasing speed.

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Improve your posture. Maintaining good posture while running helps ensure that your body is working as efficiently as possible, helping you increase your running speed, as well as prevent injury. You should run naturally and comfortably, and try to limit feelings of tension or stiffness. Here are some tips on correct running posture to help you stay in shape:

Keep your head and eyes looking straight ahead. Avoid looking down at your shoes or pointing your chin up, as this will cause your neck and back to not be straight.^{[3] X Research Sources}
Keeping your arms at a 90-degree angle, swing them back and forward gently to propel your body forward. Do not clench your fists or stoop or squeeze your arms close to your body. If you feel you’re stuck on any of the above points, relax and shake your arms to relieve tension and get back into correct posture.^{[3] X Research Sources}
Your hips should point straight ahead, in line with your torso and shoulders.^{[3] X Research Sources}
Your foot position will vary slightly depending on your running style. Sprinters will need to raise their knees fairly high to achieve top speed. However, for most runners, if you’re trying to run faster than normal, there’s no need to raise your knees too high. To increase your speed, one of the simplest ways is to increase the number of steps you run, and slightly raise your head. Your feet should land just below your body.^{[3] X Research Sources}
The knee needs to be flexible when your foot hits the ground so that the leg can bend naturally.^{[3] X Research Sources}
Land with the back half of your foot before your toes hit the ground to transition to the next run. A good and fast runner is thanks to the lightness of the feet and the flexibility in the running step.^{[3] X Research Sources}

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Try the fartlek method. “Fartlek” is a Swedish word that means “speed game”, now this method is becoming more and more popular with people trying to run faster. The essence of this method is to change your running speed at random intervals while running. With fartlek, you can run at a jog pace for a few minutes, then sprint for a minute before returning to your previous pace. ^{[4] X Research Sources}

Fartleks are a very flexible training method that allows you to decide how much you need to run and sprint depending on your mood that day. For best results, you should try to incorporate fartlek runs into every 40-60 minute run. ^{[4] X Research Sources}
Most athletes don’t use certain methods, nor do they accurately time fartlek workouts. Many times, runners will decide to sprint when they have chosen a specific destination such as a telephone pole or fire hydrant. The length of the sprint is entirely up to you. ^{[4] X Research Sources}
It’s important to spend at least 10-15 minutes at a moderate pace to get your body used to it before attempting a fartlek. Since you need to make sure that your muscles are stretched enough to respond to your speed and that your body is training with the proper intensity, you may not have to deal with some muscle aches the next day. after. ^{[4] X Research Sources}

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Run on hilly terrain. Mountain running has been proven to help you run faster over time, so you should definitely incorporate this approach into your training schedule. Running uphill can be difficult at first, but after a while, you will find it much easier to run on a flat surface, and you will run faster. ^{[2] X Research Source}

Hill runs are also great for your body, as they help you achieve high intensity, while limiting the shock caused by landing on a flat surface. ^{[2] X Research Source}
To really increase the intensity, you can try sprinting up the hill. You can do it by running up a fairly steep hill at a maximum speed that you can sustain for 30-60 seconds. ^{[2] X Research Source}

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Learn how to breathe effectively. Proper breathing can help increase both your running speed and your endurance. This is because deep breathing will provide more oxygen to the blood, giving the muscles more energy to continue working. You should inhale and exhale using both your mouth and nose. As you inhale, try to inhale through your belly.

Abdominal inhalation helps deepen the breath, and if done correctly, it will inflate the stomach like a balloon when you inhale, and deflate when you exhale. When you inhale to your chest, as most inexperienced athletes do, you tend to under-breath (limiting oxygen) and slouching (wasting energy). ^{[5] X Research Sources}
While running, try to match your breath with your stride. This helps to increase the strength of the diaphragm. To begin matching your breath with your run, inhale for two steps (right, left), then exhale for the next two. Once the diaphragm is stronger and you can take deep breaths, you can expand this breathing pattern to one breath for every four steps. ^{[5] X Research Sources}

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Let’s look straight ahead. Something as simple as looking straight ahead while running can really speed up your run. Some runners have a tendency to look down at their feet or around during a run. For those running for fun or sight-seeing this can help them achieve their goals, however, for serious runners, they always focus their gaze forward about 20 to 30 meters.

This is especially helpful for athletes looking to compete as it keeps them on track to the finish line!

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Lose weight . Being fit is not necessarily about achieving the desired weight. Especially if you’re eating a lot to make up for an intense workout schedule. It’s important to understand that the more overweight you are, the more effort you’ll need to complete the run. It could be a few pounds to a few pounds, but shedding excess pounds can help you not only run faster, but also more durable. ^{[2] X Research Source}

Of course, the crash diet is not an affordable option for those with a high-intensity running schedule. However, it can completely provide complete nutrition for you. In fact, changing your eating habits can allow you to lose weight and provide the extra energy needed to run a little faster. ^{[2] X Research Source}
For healthy weight loss, increase lean protein-rich meats like chicken, turkey, and oily fish in your diet, and combine them with a small portion of healthy carbohydrates like brown rice, whole-grain bread, and pasta. from barley. Eat plenty of fresh fruits and vegetables to increase satiety and add calories. If desired, bring snacks like a banana, low-fat yogurt, some almonds or raisins. ^{[6] X Research Sources}

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Listening to music. Although some people do not like listening to music while running, studies have proven that people who listen to music while running have a significant increase in energy, especially with high tempo music. ^{[7] X Research Sources}

Try to choose songs with tempo that match the speed you are trying to achieve. While listening to these songs, your body will automatically fall into the rhythm of the music and your speed will increase without you realizing it!

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Record your run. Keeping a log of your workouts is a great way to track your progress and provide extra motivation to keep going when needed. After each run, note your time, average speed, distance covered, weather conditions, and how your body feels during the run. Such detailed notes will help you track and understand how certain conditions affect your time and speed.

If you document that your knee is overworked, you’ll know when it’s time to rest and thus avoid the risk of injury.
From these notes, you can also easily see that your training cycle is repeating and it may be time to make a few changes such as a mix of exercises, a workout schedule, etc. new or more speed training.

Recharge

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Stay healthy. Running fast isn’t just the result of more practice. You may want to turn this workout into a full-body experience by maintaining a proper diet, drinking enough water, and keeping your entire mind and body in balance. A healthy diet is essential for athletes, and intense workouts can be harmful to your body. It’s important that you compensate for the calories burned during your workout with healthy foods and nutrient-rich vitamins, which will help you stay in top shape and perform to your full potential. Friend.

You should eat more chicken, lean beef, eggs and dairy products like milk and yogurt. These foods are high in protein, an essential source of energy for runners, and also provide plenty of iron and zinc, which aid in the production of red blood cells and protect the immune system. . Calcium from dairy products also helps strengthen bones. ^{[8] X Research Sources}
You should eat whole grains with added protein for breakfast. That will help you start your day feeling fuller for longer. Good carbohydrates will also provide energy, so whole grain crackers are a great choice when you want to fuel up before, during and after a run. A small amount of whole grain rice and pasta with lean meat and vegetables is also a delicious dinner, it’s a great combination! ^{[9] X Research Source}
Try to eat five servings of fruits and vegetables each day. Fruits and vegetables contain good vitamins, nutrients, and carbohydrates that can keep you full throughout the day without taking in extra calories. However, do not peel fruits and vegetables because the skin is the part that contains the most nutrients! You should also try to vary the color of fruits and vegetables when you eat them, as the colors of different fruits and vegetables are the result of different antioxidant pigments in them. For example, tomatoes get their color from lycopene, while the yellow color of sweet potatoes comes from beta-carotene! ^{[8] X Research Sources}

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Drink a lot of water. Runners need to drink enough water, both during and between runs, dehydration can reduce oxygen supply to the muscles, causing you to run slower. However, contrary to popular belief, drinking eight glasses of water a day may not be the best way, and can even cause water retention, and sometimes lead to dangerous situations. ^{[10] X Research Source} To determine how much water you should drink a day, follow the formulas below:

For men: Men should multiply their body weight by 20 ml to find the optimal amount of water they need each day, runners should drink a little more to replenish the water lost through sweating. ^{[10] X Research Source}
For women: Women should multiply their body weight by 18 ml to get their optimal day’s water intake, runners should drink a little more to replenish lost sweat. ^{[10] X Research Source}
Even if you bring a dedicated vegetarian water bottle, don’t feel burdened with having to drink water constantly. Current research recommends that you only drink when you’re thirsty – nothing more, nothing less. ^{[11] X Research Source}

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Avoid sweets and greasy foods. Junk food and candy can provide instant energy, due to their high sugar and fat content, but it quickly results in a feeling of sluggishness. Using foods containing natural sugars and fats for energy will not cause negative side effects.

If you’re really craving something sweet, eat a banana, which is full of natural sugars that can make you feel fuller and more energized than a bar of chocolate.
If you’re craving fatty foods, have a tablespoon of peanut butter, on its own or spread on toast.

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Drinking coffee. It is thought that coffee should not be consumed before running because coffee is a diuretic, thus increasing the risk of dehydration during running. However, studies have shown that drinking a cup of coffee or other caffeinated beverage before a run can actually provide runners with breakthrough speed. This is great news for coffee lovers, but it is important to keep the amount of coffee you consume in moderation.

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Rest much. In addition to eating well, drinking enough water, and exercising effectively, you also need to make sure your body is well-rested. Overworking your body can lead to burnout and injury, which can put you off running for a while.

To prevent this from happening, make sure you give your body a day or two to fully rest. If you like, you can do low-intensity exercise like walking or yoga on such a day off.
You should also get enough and deep sleep at night, as research has shown that athletes with adequate sleep habits tend to react faster and finish the race earlier.

Muscle relaxants

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Stretch before running. Stretching is a great way to increase flexibility, improve performance, and reduce the risk of injury while running. Compared to traditional static stretching (stretching and holding), dynamic stretching (which combines movements) has been shown to be more beneficial for runners and athletes, because such a stretch will make the body more active. ^{[12] X Research Source}

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Leg lift. Swing one leg to the side as far as possible and then rotate, and then swing back in front of the supporting leg, as far as possible. Repeat this movement ten times with each leg.

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Imitate the lead soldier. Keeping your back and knees straight, and walking forward, lift your legs straight out in front of you as if on a march, and push your toes toward you. Too easy right? Do this movement ten times continuously with each leg.

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Heels touch butt. While standing, walking, bend your legs deep behind and try to let your heels touch your buttocks. If you find this move too easy, do it while jogging. Do ten times with each leg.

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Squeeze foot. Step forward with a long stride, and, keeping your front knee in line or behind your toes, lower your body by pushing your back knee toward the ground. Try applying this move to walking. Maintain an upright position throughout the leg press, keeping your abs tight for maximum effect. Again, do ten reps on each leg.

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Do a squat. The fold point is your butt. Place right foot behind left ankle. Keeping your legs straight, press your left heel down, and then bend over. Repeat ten times for each leg.

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Perform the flapping action. Lift your left leg up like you’re lifting a hacky bag, knee flexed. Touch the inside cheek of the left foot with your right hand without bending your arm forward. Repeat ten times for each leg.

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Plank. Plank exercises are a great way to train your endurance, helping to strengthen both your abs and back muscles. To do push-ups: face down, hands on the ground level with your head. Lift yourself off the ground on your toes, and stop at elbows and hands on the ground. Your back should form a straight line from head to toe. Tighten your center of gravity so that your butt does not rise or fall. Hold for a minute, then lower your body gradually. Do it 15 times.

One-legged swing: for a more effective push-up, move each leg one at a time: Lift one leg almost parallel to the ground, bring that leg out and still keep it parallel to the ground, then Return to the starting position, and do with the other leg.

Practice with Friends

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Get a friend or family member or someone available to help you achieve this. A companion and a little competition can be a great source of motivation to keep you going. It is also an opportunity to test each other.

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Encourage your friends to run to motivate yourself. For example, if you say that you are too tired or bored, your friends will counter your excuses. In return, encourage the person to accompany you. Make a small deal to motivate each other all the time.

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Exercise as a routine as outlined above. Try exercising every day as a routine.

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Find another way to convince your friend to join. Just in case your friend or family member doesn’t want to run with you, you can convince this person to come with a bike. This can be a good way to get some exercise for both of you without your best friend putting in too much effort.

Advice

When you get tired at the end of the race, try to focus and swing your arms. Swinging your arms faster also makes your legs run faster!
Always focus on the goal.
Warm up before you run.
Before you start running, jog in place to warm up.
Remember to keep your head straight and your eyes forward.
If you run long distances, don’t run as fast as you can! Keep your strength up to be able to complete the run.
Carry a heavy backpack over your shoulder and sprint. Then take off your backpack and sprint.
Before you decide to add running to your daily routine, you can try another sport like skateboarding or snowboarding to strengthen your leg muscles.
Make sure your running shoes are still in good shape. You can check to see if they need replacing by bending the toe section toward the toe. If the toe bends relatively easily, you need a new pair of shoes.
Race against a friend who runs faster than you. Do this about 2-4 times a week then race against the person again to see if you improve.
Make sure you breathe properly. It will waste all your energy and strength if you are not breathing properly.

Warning

Even if you are thirsty while running, you should not drink too much at once because that will cause pain in the side. Instead, take small sips. Don’t empty the entire water bottle at once, as this will reduce your performance.
Don’t push your body too hard in the beginning days, remember that every individual has his or her limit and no race is more important than your life.
As with any exercise program, if you have any medical conditions, you should see your doctor for advice on what to avoid before you start exercising.

Things you need

T-shirt / pullover. A dedicated sweatshirt is a good idea for serious runners.
Something to keep hair neat. For example, a ponytail (with a hair tie), a sports headband, or a neat haircut.
Too much water
Have confidence and have faith in yourself
A broken clock
Running shoes
Fitness pants (some sports pants can burn your thighs if you rub them too much)

Steps