Whether you’re training for a marathon, gauging your progress for getting in shape or just want to feel the wind in your hair, training to run faster is something many people do. The problem is that it’s not too clear on how to run faster. However, there are a few things you can do to help speed up. Here are seven tips on how to run faster.
1. Proper Form
The simple act of practicing a good form while running can shave seconds off your time and speed you up dramatically. This includes both how you run as well as how you start running.
Kneel down as if you’re about to start out of the blocks on a track. Start running with your toes pointed up with feet hitting the ground under your hips. Remember to swing your arms hard and keep them bent at about 90-degree angles as they move back and forth, not side to side.
2. Good Rest and Nutrition
Like in all physical activities, your performance improves when you treat your body right. Sleeping a good amount each night especially after hard training periods improve your running ability and give you more stamina. Eating nutritious foods where proteins are especially important for building muscle will boost up your physical condition as well. Additionally, avoid over training yourself. Otherwise, all you’ll accomplish is injuring yourself instead of scoring more gains.
3. Resistance Training
Resistance training can be a great way to help increase your speed. It forces your body to run against added forces it won’t have to normally. One method is through the use of a parachute. As you run with your parachute behind, it inflates behind you the faster you go. It will slow you down and force you to move faster and work harder to make time and run the proper distance.
4. Pre-Run Warm-Ups
Stretching is key to success in any sport, running included. Before you run or perform any sort of physical activity, always make sure to stretch and warm up intensely. It keeps you limber and prepares your body for the strain of running you’ll be putting on it soon.
Planks are a good exercise to work into this routine as well. They can help to align your pelvis properly and increase your speed during the run that follows.
5. Lift Weights
Weight lifting or other forms of weight training can significantly improve your running speed. In addition to making you more fit overall, weight training helps you build lean muscles and cut down on body fat. This will make you lighter and consequently meaning you have less mass to move with each step.
Weighted squats are definitely one exercise to try. Thanks to them, you’re gaining the base benefits of weight lifting as well as strengthening your legs at the same time.
6. Practice Breathing
It may surprise you to learn that most people don’t actually know how to breathe. Though we’re all born doing it while we are relaxed, we have no idea how to fuel our body with oxygen when we’re training intensely. If you want to learn how to run faster, relearning this skill is key.
Rather than breathing through your chest, do so through your stomach. Utilizing your diaphragm, move air into the lowest parts of your lungs, increasing the amount of air you take in at once.
Try to practice inhaling and exhaling through both your nose and mouth, too. This will help you breathe faster to take full advantage of your increased lung capacity.
7. Always Look Forward
It’s easy to become distracted while running, as it’s a bit repetitive by its very nature. While it might be tempting to look around and check out the view or turn down to see your feet, you’re hurting your time by doing so. Focusing on what’s directly ahead of you helps you to focus on going the distance without fear of slowing down. It’s also just a lot safer, as you’re less likely to trip or run into something.
While improving at running can be difficult, it is far from impossible. Simply remembering and implementing these seven tips to your training can make a world of difference, teaching you how to run faster and get in shape.
If you’ve tried any of these tips, why not share how they’ve helped your running speed? Any tips of your own you’d like to talk about on how to run faster, too?
Image source: 1, 2, 3