Learn How to Run Faster and Improve Your running Pace

The human body gets adapted to the physical activities you expose it to. After some time, it develops the endurance level. Running a goal that was once challenging for you gets easier with time. Running for a while builds up an endurance base in your body. Setting up a new goal keeps you motivated. Pushing yourself for more to check your limits is fun. Your running pace mainly depends on your fitness and endurance level. But you can improve it by working on it. Following are the tips that will help you with increasing your running pace.

1)  Gradually Increase your mileage

Check your training plans and patterns if you are a beginner make sure you set one. Get them designed in a way that gradually increases the distance & pushes the speed. The trend is usually translated as a few short runs on weekdays and a longer one on weekends and overall, the trend progresses each week while preventing overdoing. For checking the progress, make sure you subject the body to a particular stimulus that it is not used to off. Do not overload your body all at once but gradually increase the pace.

2)  Add Tempo Runs

Take Tempo runs up to 10-45 minutes at a steady pace. These runs help runners to develop discipline and control the speed while helping the bodies in handling the stress. These should be done at a controlled pace. Make sure you maintain the pace throughout the run. You should feel easy during the initial minutes of your run. End it when you are too tired to run more. Tempo runs develop strength & speed by pushing you to reach the anaerobic threshold. The point where your body starts producing lactic acid is when you have reached the anaerobic threshold. Lactic acid is responsible for making your muscles feel heavy.

3)  Prepare for Discomfort

Beginners might face difficulty in running faster as they are afraid of getting tired and uncomfortable. The first and foremost step of getting fast is learning to pick up the pace and feeling what it is. Pushing yourself during speed training can make you breathless, it gives you the burning sensation in your legs. It might make you uncomfortable initially, but once you get used to that sensation & start anticipating it you hit the road of improving your pace.

4)  Listen to the body

How many miles should you add up in the training plan every week? It’s no good to increase the total mileage by more than 10 percent in a week, but that is not the rule, you can add up more if you feel good about it. Studies show that your injury rate remains the same no matter if you follow that 10 percent rule or not.

This certainly doesn’t mean to double your mileage in seven days. Just pay the attention to how you feel & adjust your mileage. The best rule regarding this is listening to your body. If you are too hard, consider taking rest days. Don’t skip your recovery days. Overtraining buys no good. It is a hurdle that restricts your way of achieving your goals. 

5)  Run More Often

In a lot of cases increasing the weekly mileage helps in improving the overall pace and speed. If you run once a week and perform other workouts on the rest of the weekdays, switching a few of the workout days into running days will buy good to your running pace. A lot of runners go for a run every day to make sure you at least take a rest day once a week. After getting in your running clothes, going for a run. Try running at high speed in short intervals during your run. Throw yourself to high-speed intervals on longer runs. Stops only when you feel fatigued. Consider picking up the speed at the last minute of each mile.

6)  Run hills

Experts agree that running the hills is an amazing way of introducing speed training to the running routine. It’s an upgrade from aerobic running to running on sprint repeats. This Uphill training plays a great role in making you become a faster runner while increasing your VO2 max. It measures the amount of oxygen a person takes during intense exercise sessions. The better your body is at utilizing oxygen, the more energy you will give out.

Introducing hill workouts to your running schedule can improve your overall performance. It does not give the feel of speed work, but engages & strengthens the muscles of your glutes, hamstrings, quadriceps, core, calves, & upper body. Which helps in running fastly on the roads. If you are a beginner consider running once a week. When it starts getting easier consider adding another day.

7)  Count Your Strides

Increasing your stride turnover will increase the number of steps you run per minute during the run. For determining the stride turnover, consider running at the pace of 5K and try sustaining that pace for 3 miles up to 30 seconds. Count every time the right steps on the ground. The number of your stride turnover can vary. Generally, beginners have a low rate. For improving the stride turnover, consider running up to 30 seconds from your current rate. Then do jog for a minute and recover & run up to 30 seconds. Try increasing the count this time. Keep your focus on the quick, short steps.

8)  Run-on a Treadmill

Most of the runners prefer hitting the open road in their running clothes. But it can also be done indoors on the treadmill for improving the speed. Running on the treadmill is easier than hitting the track outside. The running belt moves on its own beneath your feet, which requires you to put effort. On the open track, there are other challenges like wind, weather conditions that can add up the challenge. You can set the speed of your treadmill’s incline up to 1-2% for simulating those elements. Treadmill Running helps you to move your legs quickly at greater ease.

9)  Improve your Eating Habits

Eating healthy is very important. What you eat fuels your body to perform any physical activity. Get to know the needs of your body and feed it with the right combination of nutrients so your body can restock its energy that is needed for running.

Make sure you consume enough protein. It helps in building stronger muscles. Consume enough cards, they provide the main energy source that you need for overcoming workout challenges. Take the right amount of fat for maintaining the health of your joints.

Keep a check on your calorie intake, maintain the balance of macronutrients. Eliminate unhealthy foods. If you do not know what your body needs or how to proportionate your diet consider going to a nutritionist for a healthy diet plan.

10)              Lift Weights

It would be surprising if we say that Sometimes best-running training doesn’t include running. Yes, it’s true. Lifting weights helps in building stronger muscles. It helps in improving the speed & overall performance. Weight lifting also helps with improves balance and lower injury risk. Consider scheduling a day or two for strength training workouts in a week. For Doing weight training you don’t necessarily have a gym membership you can do bodyweight exercises such as pushups, squats & lunges.

11)              Do Experiments with Resistance

Fancy workout equipment & gadgets like anti-gravity treadmill, running parachute, or simple speed bands can increase your power & performance if worked out properly. Working on these tools requires practice and devotion. Running bands helps a lot in improving your stride. You can use them at your home. What you need to do is simply hook them to a stationary object or ask your training partner to pull while you try to run forward.

Guest Post by James Wilson, Born Tough | Elite Sports