How to Run Faster
If you want to learn how to run faster, you came to the right place. Below are easy steps that will help you understand the process as well as have a general idea about the topic. But before starting with the steps, you need to know the basic concepts about run faster. Thirty years of competitive distance running and research on exercise physiology boil down to a few essentials. The key is to start slowly and work your way up gradually. Also, don't let your feet get in front of your body. Remember to always be loose before a race, since tight muscles get tired easily.
Easy Steps to Run Faster
Below are simple steps to learn how to run faster. Go step by step, and check your progress.
- Be Prepared - Some beginners have difficulty running faster because they're afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you're pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning. Some people think their problem is muscle endurance or muscle condition. In fact, if you find yourself tired but your muscles don't feel tired, your problem might just be a low oxygen intake capacity. Many runners can't run fast because they can't breathe fast! Muscles are powered by energy; energy is pumped into your muscles from blood and oxygen. Explosive running requires explosive breathing! Everyone exercises to increase their muscle performance but NOBODY ever works on improving their breathing ability! The workout: Spend some time each day, breathing FAST! IN-OUT-IN-OUT-IN-OUT-IN-OUT-IN-OUT!! And do it at a frantic pace!!! Do it for 30 seconds at a time for several sets. And then work up your way to 1 minute. Do some sets breathing in and out with your nose, and do some sets breathing in and out with your mouth. Huff and puff that chest quick! Breathe deep, but avoid holding your breath. You WILL feel like passing out and make sure you don't hold your breath because you will pass out if you do. This exercise is good because you're learning how to overload your body with oxygen. This exercise will help you give your muscles all the oxygen it needs.
- Hold your form straight and steady - Here goes another one, too many runners waste their energy rocking parts of their body sideways. Some people move sideways because they built up the bad habit. Others like to see their arms swing in front of them to give them the illusion that they're running really fast. Another cause for sideways movement is fatigue. Do not break form! Even if you're tired. Breaking form decreases the efficiency of your energy use. The only thing that should be twisting and rotating when you run is your shoulders and torso. Do NOT rock your head side to side! Do NOT swing your arms sideways in front of you. Your elbows generally form a 90 degree angle. Your hands when in the back part of the arm swing, only go back past your hip a little, when the hands travel forward in the forward part of the arm swing, your hands will cross up to the middle to maybe a foot of foot and a half in front of your chin. Your shoulders should give way and rotate while your arms swing. Your elbows ALWAYS stay bent, they never straighten! The whole idea of all this is to make sure none of your energy is being wasted towards side motions, you want to keep your body moving forward and thinking forward.
- Work on Your Turnover - If you can increase your stride turnover, you'll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count by one. Repeat this several times, and try to add another step each time.
- Try Interval Workouts - Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you're running on the road instead of a track, you can use lamp posts or telephone poles to mark your intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you've covered a mile.
- Do a Tempo Run Once a Week - Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
- Try Some Hill Training Hill repeats are an efficient way to build running strength. Find a fairly steep hill that's about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.
- Breath fast at the starting line - As you're sitting on the blocks or waiting for the "ready, set, go!", start breathing fast! Start huffing and puffing your chest like you're already running. It's like you're tricking your body into already thinking that it's in motion. Guess what, this trick will make you fly out of the blocks with a much quicker response time! It works in more than one way. First off, the breathing noise will annoy the other runners and break their concentration, it might even make them turn their head and lose concentration as they look over to see who's making the noise. POW! - the gun goes off and they're a split second behind. Second, this trick keeps you from not being so nervous. Third, it decreases your response time. TRY AND SEE FOR YOURSELF!
- Lose Weight - If you're already trying to shed some pounds, here's more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.
- Tunnel Vision - This one is obvious but we still see people losing races, THINK LIKE A RACE HORSE, LOOK STRAIGHT, AND NO WHERE ELSE! Do NOT turn your head to get a good look at the runner in the next lane! Run straight and look at him in your peripheral vision if you must. Above all, keep your focus and keep breathing and pushing hard. Think forward and go forward! Another great way not to feel trapped when you're in the middle lanes is to look forward! Look straight forward and give it your all.
- Don't Forget About Rest Days - Don't assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don't forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won't see much improvement.
Practice makes perfect, don't hesistate to practice to achieve the desired goal. Try to combine the steps above with the video below in order to obtain the most information about how to run faster.
How to Run Faster Video
Below is also a video to help you learn how to Run Faster.
We hope the above steps and video about how to run faster have helped you in your quest to learn how to run faster. If you like this page you might also want to go to our main page and learn more about our Book of the Worlds.