Regardless of whether you are intending to participate in a marathon, or just pursuing your fitness targets, a quick essential guide on how to run faster comes handy.
Running is not just considered an essential component of various outdoor sports, but is also part and parcel of any fitness program. If you need to make your sprints or long-distance runs meaningful, you need to monitor your speed and beat those timings you already set.
A quick and continuous run requires a perfect balance between your speed and the distance. For instance, it is easier to cover 100m in split seconds, but a 1000 meter-run may take longer at a relatively low rate. This is because running faster and longer depends on stamina. Stamina propels you to run any distance at a higher rate.
Workouts based on Race-Pace.
A race-pace is the average time you take to complete a certain distance. There are various paces, such as 28-minute 5k or the 46-minute challenge. If you strive to train at higher velocities, you may soon find out that your speed has considerably improved. Use your race-pace as a reference point to determine other running regimes.
Increase your lactate threshold.
The human body produces lactate whenever a person is running. During easy runs, the body can manage the production of lactate converting it to glycogen for energy. However, when your system meets its threshold, you may feel short of breath or exhausted. Raise your capacity by doing tempo runs or interval training.
Forms and Technique running workouts.
Developing form is essential for hitting top speed. Here are a few key points to keep in mind.
Increase your turnover
Turnover refers to the number of steps you take every minute during a run. How many times does your foot hit the ground in a single minute? The value you get is your turnover count. Multiply this figure by 2 to determine your turnover rate. Most accomplished athletes have a turnover rate of 180, but you don’t have to hit exactly 180, yearn for a higher value as this will improve your speed and efficiency.
Don’t do heel strikes
Heels strikes slows down your pace immensely since it equates to applying brakes on a car. You should always take the midfoot strike by keeping your foot directly under the body.
Jump Training (Plyometric Exercises)
Jump training is a critical way of training your fast-twitch muscles to gain explosive speed. The main focus is to exert your maximum effort in a short interval. Plyometric exercises are available online with great video tutorials.
Finally, in our Guide on how to run faster, we acknowledge that not only the right Technique will guarantee faster speeds, but your breathing pattern matters too. Typically, you inhale through your nose and exhale through the mouth while running. Most runners prefer a 3:2 ratio pattern whereby they breathe in 3 steps and breathe out two subsequent steps. It is challenging to keep up with a definite breathing pattern, but the bottom line is to master your style.
Achieve greater physical well-being by enjoying your run. Invest in the right gear, comfortable running shoes and tune in to your favorite tracks by purchasing appropriate wireless headphones for working out.