Be a Faster Runner
Running may be more popular than ever, with millions of people pounding the pavement for fun and fitness every day. You can enjoy most of the pleasure and health benefits of running at any speed, but if you want to pick up the pace, there are some simple, proven methods can help get you into a higher gear.
Instructions
1. Run farther. Add a little distance to your usual route, or tack a few extra minutes onto your typical workout. Steadily build up distance over the course of several weeks or months. Keeping up the same pace over a longer distance will make it easier to increase your speed when you run the original, shorter distance.
2. Run faster. To increase your pace at a given distance, it can help to run faster for shorter distances. For example, if you're working toward a better mile time, push yourself to run a quick half-mile or a series of quarter-mile sprints. This helps your body get used to the higher speed, and over time, it should become easier to sustain that pace.
3. Vary your workouts. Try to fit in different kinds of runs to push yourself in new ways and improve your overall fitness. If you normally run a set distance at a steady pace, consider working in speed drills of various distances, such as quarter- or half-mile repeats. You may also benefit from interval workouts such as Fartleks (a Swedish word meaning "speed play"), which involve continuous activity at varying intensity levels, including brisk walking, running at a medium pace, periods of focusing on your stride and form and brief all-out sprints. Even changing your usual route or running at a different time of day can be useful, as new scenery or environmental conditions can make your run more interesting and enjoyable.
4. Work on your form. Running is a natural human activity, and most of us have an automatic stride and cadence. Our natural form may not be ideal, however, and improving it can help us feel better and run faster and farther. Exercises such as arm swings, high-knee strides, "butt kicks" and speed skipping may seem simple (or even silly), but they can help you isolate and improve essential motions that contribute to better overall running form. For additional help, experienced members of a local running group or knowledgeable staff at a running shoe store may be willing to watch you run and offer advice.
5. Work on your strength. Elite runners are seldom mistaken for bodybuilders, but increasing your muscle strength can boost your speed and endurance. On your own or with guidance from a personal trainer, focus on building strength in your legs, abdomen and back (core) and even your upper body. For example, you could do squats, lunges, leg curls and heel raises for legs; sit-ups or crunches, back extensions and planks for your core; and pushups, dips, biceps curls and rows for your arms and chest. All of this can help improve your overall fitness level and should enhance your running performance.
6. Enter a race. Road races are common all over the country, from one-mile family fun runs to full marathons and everything in between---especially the 5K. With a little effort, you should be able to find a nearby race scheduled for a convenient date. Gearing up for a race can breathe new life into your training routine, and on the big day, the excitement of the event and the energy of the crowd can give you a big boost. You'll also most likely get a shirt (or even a finisher's medal) to remind you of the experience and encourage you to sign up for another race.
7. Run with a buddy. If you normally run alone, consider running with a partner or group. If you don't have friends who run, you may be able to find a local running group through a sporting goods store, community organization or newspaper. Big races often have training groups to help people prepare for the race as well. Ideally, you want to run with someone who can push you to go a little farther or faster than you might on your own. Even if your running buddy is slower, though, it can be useful to help motivate and encourage someone else, and you're more likely to stick with and enjoy your training if others are involved.
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