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Even if you don’t consider yourself to be a “competitive runner,” you’ve probably still wondered about how you can improve your running speed. And if you haven’t and don’t care about getting faster, that’s totally okay too! But if you are interested in improving your speed, here are 8 game-changing tips to run faster.
Besides the obvious benefit of running faster (hello race PRs!), there are also several associated health benefits. Running faster helps you run longer, which increases your endurance and improves heart health. Beyond the physical benefits, seeing your running times improve also offers a mental health boost, which can significantly improve your confidence and self-esteem.
So, now that you know some of the benefits of running faster, here are 8 tips to go and make it happen!
1. Warm Up Properly
I am so guilty of just heading straight out on a run, especially when I’m pressed for time, but the importance of a warm-up routine cannot be understated. Even if you just stretch for two minutes before your run, it can make a huge difference.
It takes a while for your leg muscles to loosen up enough to run efficiently, which makes it nearly impossible to get faster if you never warm up properly. You’ll probably spend the first 15-20 minutes of your run easing into it when you could be running quicker from the beginning. (But please, don’t go out and take off on a sprint just because you stretched first, you should still ease into it for at least a couple of minutes to avoid injury).
2. Focus on Breathing
When you think about the most important muscles for running, you probably think about your calves or quads. Those are definitely important, but the most underrated running muscle is actually your diaphragm. Located right below your lungs, this huge muscle controls chest expansion, allowing you to breathe more effectively.
Runners (especially long distance runners) tend to take rapid, shallow breaths. This doesn’t allow the lungs to completely expand, leaving you feeling breathless and tired. By focusing on your breathing while running, a few things happen. First, because you’re consciously thinking about breathing, you’re able to control how much air you take in, optimizing the amount of oxygen you’re getting. And your muscles need a lot of oxygen to function! Second, controlling your breaths allows you to run more efficiently, because you’ll find that your breathing pattern syncs up with your strides. When you’re breathing quick and shallow, your legs tend to do the same, moving in quick, short strides. Consciously breathing deeper helps you to lengthen your stride, which is a more efficient (and faster!) way to run.
3. Use Proper Running Form
When you finish a run, do you feel like you’re hunched over? Or do you finish tall and strong? If it’s the former, you probably need to look at your running form and make some changes. Proper running form comes naturally to some, but for the majority of us, it’s something we need to consistently be working on and improving.
My number one game-changing tip for improving running form is to relax and lower your shoulders. When you lower your shoulders down, your chest will rise and come forward, making you run taller. With your chest held high, make sure you’re focusing your gaze about 10-15 feet in front of you. This will keep your neck in line with your spine and help keep your shoulders low and relaxed. If you focus on aligning your shoulders and neck, your legs will do what they need to do to run more efficiently and you will be able to run faster.
4. Incorporate Interval Training
This one is probably pretty obvious. To get faster, you have to run faster. A lot of runners will go out and run a handful of miles a few times a week and never see any improvement. This is fine if you just want to jog for pleasure, but if you want to get faster, you really need to dial in on speed training.
Interval workouts are runs that involve alternating periods of high intensity effort with periods of active recovery or complete rest. There are SO MANY different interval workouts out there and the ones you do should be specific to your goals. For example, if you’re trying to run a faster 5K, you might consider doing 30-second sprint repeats. For marathon runners, mile repeats at race pace might be more appropriate.
What kind of interval training you should do also depends on where you normally run. If you have access to an outdoor track, it’s easy to do specific distance intervals like 200 or 400-meter repeats. If you’re a strict treadmill runner, doing timed intervals like 30 seconds or 2 minute sprints might be easier. Regardless of where you do it, the main thing is that you want to try to be consistent with your times or get faster in each subsequent interval. If you run the first one too fast and the rest are significantly slower, it’ll be a lot harder to improve your speed over time.
5. Lift Weights
This one is sort of counterintuitive. Runners are notorious for believing the only way to get better at running is to run more miles. When I first started running, I definitely felt that way too. But after incorporating strength training into my running routine, I saw significant improvement in my race times. We’re talking shaving off two whole minutes from my 5K time – so I’m a big believer in strength training for runners. Also, there are a ton of benefits to strength training besides just getting faster so if you’re not lifting weights already, here’s your sign to give it a try!
6. Fuel Your Body
You can’t get faster if your body isn’t fueled properly. There’s no way around this one. It takes energy to run and it takes even more energy to run fast. For years I would only run on an empty stomach because I was so scared that eating before a run would make me sick (or even worse, have to poop mid-run). However, I have learned in the past few years that I actually run better when I eat something small about an hour and a half before running.
What and how much you eat before your run is going to be specific to you and your body, but here are some general tips to consider. Most recommendations say that you should eat a high carb snack about 1-3 hours before a run because this will provide your body with the most energy. Eating a snack that’s high in fat or sugar may give you a quick burst of energy but more than likely you’ll end up feeling sluggish about 20 minutes later and have an upset stomach. Carbs provide a longer lasting source of energy which is especially helpful for longer runs. My go-to pre-run snacks include:
- Peanut butter toast
- Fruit smoothie
- Protein bar
- Hummus and pita
In addition to fueling properly before a run, it’s also important to consider eating something during your run. If you’re going to be running for less than an hour, you probably won’t need anything except water. But for those of you planning to run for more than 60-90 minutes, you should plan to eat something mid-run. After about an hour, your body has used up most of it’s readily available energy and starts looking for other sources. This is the perfect time to eat a small snack. A lot of runners like gels like these but I think they have the consistency of toothpaste and it really freaks me out. I usually eat a honey stinger waffle about 75 minutes into my run and find that to be enough.
7. Improve Your Mindset
I firmly believe that your mind can sometimes carry you further than your legs. If you think you can’t run faster, your body won’t do it either. There have been so many studies linking positive attitudes to improved athletic performances, so obviously your mindset can be a big factor in determining your running speed.
A positive mindset also helps you build resilience, which enables you to overcome challenges more effectively. Instead of dwelling on negative thoughts, you’re better equipped to move forward and tackle the challenge, whether it be a hill or a speed interval. As a bonus, a positive attitude has also been shown to decrease physiological pain. This can translate to running faster by allowing you to sustain higher intensity runs for longer durations.
8. Take Rest Days
One thing that I’ve learned during my last 15+ years of running is that rest days are equally as important as workout days. Rest days are a crucial part of your training regimen because they allow for optimal muscle repair and recovery. Without rest, muscles are put under constant tension and strain which can lead to overuse injuries like shin splints and tendonitis. Without adequate recovery time, your muscles will be unable to work efficiently, leading to a plateau in your running speed. So don’t be afraid to take rest days – they’re good for you!
Incorporating these strategies into your running routine can help you become a faster and more efficient runner. Remember to listen to your body, stay consistent with your training, and don’t be scared to take rest days. I’d love to know what other tips you have for improving speed in the comments!
[…] Injury prevention. Warming up properly increases blood flow to your muscles, making them more flexible, and less prone to injury. Also, if you don’t stretch properly, it takes longer to ease into your run, which could be hindering your ability to run faster. […]