Are you looking to speed up your running or maintain a faster pace for long distances? Whether you are a beginner or an experienced runner, we’ll provide some tips that can help you improve your running speed.
Starting with establishing a running routine and sticking to it, to coming up with a running schedule and proper training plan, we’ll show you everything you need to help you become a more efficient runner, how to run faster and build speed, the proper technique to run from when your foot hits the ground to when it leaves again, weight training and bodyweight exercises that can help you get to faster speeds, and where you can find speed training sessions from an experienced trainer in California.
When warming up before you start running, make sure to warm up properly. A good warm-up will increase your blood flow and prepare your body for the workout ahead. Choose the right shoes It is important to choose the right shoes for running, as they can affect your speed and performance training.
The Simplicity of Running Speed
You may be wondering, “should I eat before a run”? It is important to fuel your body correctly before a run. What stretches should I do before running? Dynamic stretching is key before running as it could reduce the possibility of soreness afterward.
Fix Your Slower Pace With a Training Schedule
Gradually increase your speed instead of sprinting right away, and gradually build up speed over time as you become more comfortable with running faster. Focus on breathing and technique when running fast, and emphasize breathing correctly and proper technique in order to run efficiently. Interval training involves alternating periods.
What Is Your Exercise Routine?
Make sure you have an appropriate warmup before running and a proper cool down afterward in order to reduce the risk of injury. Make sure to include exercises that target both your upper and lower body such as squats, lunges, burpees, pushups, and planks.
Create Goals
Setting goals is a great way to motivate yourself and stay on track. Make sure to set achievable goals and track your progress in order to stay motivated throughout your running journey.
Cross Train
High-intensity interval training (HIIT) can help you build endurance, speed, and power for running. Cross-training also helps to prevent overuse injuries such as shin splints and a runner’s knee.
Focus on Form
When running, proper form is key. Make sure to keep your head up, shoulders back and relaxed, arms close to the body with a slight bend at the elbow, and legs rolling through from hip to toe.
Improve Flexibility
By increasing your flexibility, you will be able to move more freely, allowing for an easier flow during your run. Utilize dynamic stretching as part of a warm-up and static stretching for post-run cool-down.
Increase Cadence
Increasing the number of steps per minute can help improve your running speed. Aim to take at least 180 steps per minute. This can be achieved with quick, light, and short strides.
Know Your Speed: Tempo Runs
Tempo runs are a type of workout that helps build your aerobic endurance. They consist of running at a steady pace for a sustained period, usually 20 to 30 minutes or more. Be sure to keep the proper running form during this workout.
You start by creating a running playlist with songs that motivate you and give you the energy you need to power through your run. Once you have found the right music, try finding the best tempo for yourself by adjusting the beats per minute (BPM) of the song.
Then run to the beat or a tempo run pace. Tempo runs will help you with both speed training and endurance, which is especially helpful to maintain faster running over longer distances.
Hill Sprints
Hill training and hill sprints are effective ways to build strength and improve your race pace. They involve short bursts of intense running up a hill or incline.
Because they are high-intensity, they require you to use your whole body and work many different muscles. This helps build power, agility, and balance while also improving your running performance. Over time you will notice that you do not run at the same pace.
Stride Length
Speed workouts are a great way to improve your overall running speed. When incorporate speed workouts and interval training workouts, or intense bursts of speed into your routine or training program, can help you run faster by training your body and core muscles to move more efficiently and quickly.
To get the most out of these workouts, it is important to pay attention to what type of running exercises you are doing and how hard they are for your body.
Speed Work
Speed work exercises are designed to help you increase your speed. Some examples of speed workouts include sprints, hill sprints, and fartleks (speed play where the runner alternates between running hard and easy).
A speed workout incorporates intervals into your everyday runs. Interval training involves alternating between periods of hard running and easy jogging or walking. This helps you push yourself while still allowing enough rest time so that you can maintain a good pace throughout the run.
Strength Training
Strength training is an important part of any runner’s routine. Tempo pace builds muscle in your legs and can help you run faster and more efficiently by improving the power behind each stride.
This will result in a stronger, more powerful running style that will lead to better results on race day. Incorporating speed workouts are a great way to improve your overall running speed, but it is important to make sure you are doing them correctly.
Running economy
Running economy measures how much energy you use to maintain a certain speed. Improving your running economy means that you can run faster and longer with less effort. To improve your running economy, focus on form drills such as high knees, carioca, and skips for height and strides.
How to Run faster While Improving Your Running Pace
The right music can help you get into a running mindset and keep you motivated throughout your run. Set a pace to maintain a consistent pace and help you run faster for longer periods of time. Focus on breathing correctly and proper technique during your workout routine.
Always listen to your body as you are incorporating these speed workouts. It is possible to overdo it to the point of harming yourself!
Maybe you need something more to really help get you there and keep yourself accountable. We can recommend The Performance Lab of California since their expertise helps athletes get back into their groove by conditioning them to run faster. They offer a free consultation so feel free to give them a call at (818) 578-5013.
Frequently Asked Questions
Which exercises help you run faster?
Squats, lunges, calf raises, and jump squats are all exercises that can help you to run faster. These exercises target the muscles used in running and help to strengthen and condition them for increased speed.
How do I contact the Performance Lab of California?
The Performance Lab of California can be contacted by phone at (818) 578-5013, or visit their website at performancelabofcalifornia.com. They also have a website where you can find more information about their services.
Why do I run slowly?
There are a number of potential reasons why you might be running slow, such as an ill-fitting pair of running shoes, being overweight or out of shape, or simply not pushing yourself hard enough. Identifying and addressing the root cause(s) will help to improve your speed over time.