Tips to Improve Running Speed and Durability

You have probably been running at a steady speed for a while now but want to build strength to run faster without being tired. If you push yourself a little harder and stay motivated you will discover how fast you can go. Below are some tips you can use to increase your speed.

Pick up pace

The first steps on learning how to run faster is learning how to pick up the pace. You can start with small bursts of speed then return to the normal speed. It is important to regulate your breathing so you don’t get tired fast. If you start experiencing pain you should slow down. When you start running out of your comfort zone, you might be uncomfortable in the beginning but when you get physical endurance you will start enjoying running faster.

Run more often

Most time increasing your mileage weekly will aid in increasing your overall speed. If you normally run once a week but also workout on other days – you will notice an improvement in your pace. Some run every single day of the week but rest at least once per week.

Work on your form

When you have the correct and proper form you become a more efficient runner. Making small adjustments to your gait can help your body move more easily. You should relax your muscles and let your arms swing n

Do speed workouts

800m (Half-Mile) Repeats

• 10-minute warm-up
• 800 m at 5K race pace
• 1-minute easy recovery
• Repeat 800 m at 5K race pace/1 minute recovery 4 more times
• 5-minute cool-down

Mile Repeats

• 10-minute warm-up
• 1 mile at 5K race pace
• 1-minute easy recovery
• Repeat 1 mile at 5K race pace/1 minute easy recovery 2 more times
• 5-minute cool-down

6 Minutes (at 5K Race Pace)

• 10-minute warm-up
• 6 minutes at 5K race pace
• 1-minute easy recovery
• Repeat 6 minutes at 5K race pace/1 minute easy recovery 2 more times
• 5-minute cool-down

Improve your eating habits

When you improve your nutrition you are also improving your running speed. Have you been eating enough proteins for stronger muscles? Have you been consuming the right number of carbohydrates? Do you eat the right fat? You should cut out any calorie foods like – candy, soda, tea, baked food and replace them with healthy food like greens, whole grains and healthy fats.

Let your body recover

Don’t assume that if you run every day it will make you run faster. You have to rest. It is important for your recovery. Even though you’re recovering you can also do some simple and easy physical activities that will improve your emotional health.

Stretch regularly

When your joints aren’t flexible your running pace can be hindered. Tight muscles will make you run slower and inefficiently. Try your best to stretch every time you run – you don’t have to stretch a lot. Just take about 5 – 10 minutes to do some hip flexors, simple calf stretches.

Get enough sleep

If you want to be a fast runner you need to rest well. The smartest ways to improve your running is to have enough sleep. Healthy adults should get about 7-9 hours of sleep every night.

Lift weights

When you strength train you automatically improve your overall performance. If you don’t have a gym or don’t have acces to one you can do body weight exercises. Body weight exercises include; lunges, pushups and squats.

Run with a group

If you run with a group, guess what will happen? – Yes motivation! Many people are able to push themselves harder when training with others.