If you are like some of the runners I know you felt a little scared when you saw the words “run faster” at the top of this article. In fact, just thinking about running fast can make a lot of so called runners nervous. I know you say you don’t really care how fast you run, but deep down we both know that’s total “B.S.” Everyone would like too, and could benefit from, being a little faster. If you’re still with me keep reading and I’ll help you get on the right track to running faster.
Let’s say you’ve been running the same local 5k for the past 4 years now. During that time your times have all hovered right around 32 minutes. Same course, same weather conditions and four years of consistant running and you’re still the same speed. I’m not sure about you, but that would really get me down. That’s a lot of running for little or no improvement. I see the same problem with runners all the time. Basically, they are always going out for a run. No real change in volume or intensity, just a run done at the same old comfortable pace. If you haven’t realized it yet, you will soon learn that you can’t do most of your training at a snail’s pace, then go out and run a personal best. If you’ve been training at an 11 minute mile pace, don’t expect to go in to a race and crank out a 8 minute mile pace. Just apply the following basic, and I mean basic, guidelines to your running routine and you’ll be running faster in no time.
1) Do short interval workouts- Just set a specific time or distance and pick up the pace for that amount. Walk or easy jog for a rest period and then repeat. Nothing fancy here, just hard-easy, hard-easy for the duration of your workout. The most important thing to remember here is that you want to change your pace. If you’re entire workout is at the same pace, you’re not doing it right. These workouts work great when performed at a ¼ mile track. Do something like run a lap jog a lap or run the lengths, walk the corners.
2) Run DownHill- I know this might sound crazy to you, but running down hill will help you become a much faster runner. Recent research has shown that small grades of 4-5% work the best. If the incline is too steep the intense pounding will be too much. Start slowly with a grade of 2-3% and work up as you get used to it. Focus on maintaining your form and keeping good body position. Remember, you’ll be teaching your legs to go faster than they are used too, so it will seem a little uncomfortable at first. Running downhill is a great way to teach the legs fast turnover, without making the heart rate so high.
3) Run Fast More Often- It’s as simple as that, too run fast you must practice running fast. Don’t get stuck in that one pace mindset. Work hard during one work out, make the next one very easy. Do not let the runs become at the same pace. Make sure you are training not just working out.
There you have it,three very simple ways to run faster. Just apply these techniques into your program & you’ll feel yourself getting faster every week.
