If you’re a runner or just someone who likes to go for jogs, you know that there’s a lot of conflicting advice out there. Do you run barefoot? Wear compression socks? Run in the morning or at night? It’s easy to get confused. That’s why I’ve compiled this list of useful fitness tips that will help you run faster and longer.
How to Run Faster
The main method for becoming a quicker runner is speedwork. You can run faster by engaging in a variety of running exercises, including the following:
Intervals or speedwork
In order to increase fitness and train your body to run faster, speedwork often entails jogging for predetermined amounts of time or distance at or above VO2 max pace (for longer races) or race pace. Although it’s not necessary, the majority of speed exercises are performed on a track or other measured course.
A speed exercise to help you run a 5k faster might consist of 12 repetitions of 400 meters at your target pace with a 100-meter recovery between each. You might do 8 repetitions of 1 mile at half marathon pace to increase your running speed.
Fartleks
The Swedish word for “speed play” is “fartlek.” During a run, a fartlek workout involves varying your running speed. For instance, you might add 10 × 90 seconds of rapid running at 10k speed interspersed with 60 seconds of recovery jogging following a 10-minute easy warmup.
Fartlek exercises are somewhat similar to speed training on the track, however they might be less regimented. For instance, some runners may decide to use landmarks like stoplights or road crossings to indicate when to change pacing.
Strides
By accelerating your turnover—the rate at which your feet land after each stride—strides can help you run more quickly. Your stride length and turnover determine your running pace, so if you maintain your stride length while cycling from stride to stride more quickly, you’ll run faster.
Running steps usually comes at the end of an exercise. They should be run at close to maximum speed and can range in length from 50 to 200 meters. Your neuromuscular system is trained to manage quicker paces in a controlled and coordinated manner by running at this rate.
Runs up hills
Running up hills will make you stronger and faster. They essentially combine speedwork and strength training. Running each hill repeat at your maximum speed improves your form and builds leg strength while increasing turnover and power.
Attack each hill repeatedly and push yourself all the way to the peak for maximum efficiency. Attempt to run up slopes that take at least 30 seconds. Depending on your level of fitness, the length and gradient of the hill, and your race objectives, jog back down and repeat 8–12 times.
Strength Training
You may run faster by engaging in strength training, sometimes referred to as resistance training. Strength training entails carrying out targeted exercises with equipment like dumbbells, barbells, weight training machines, resistance bands, kettlebells, and medicine balls in order to gradually overload your muscles.
Your muscles and connective tissues must adapt to the large loads and get stronger and more resilient in order to accomplish this.
Running becomes easier and requires less effort as you gain strength since your muscles are used to bigger loads and higher forces. Strength training can enhance better running performance and quicker race times by preventing muscular exhaustion when you run.
How to Run Longer
Increasing your muscular and aerobic endurance will enable you to run farther before becoming fatigued. Since the purpose of long runs is to improve your aerobic capacity, long runs should normally be performed at a relaxed, conversational pace. During a lengthy run, the majority of running coaches advise keeping your heart rate between 70% and 80% of your maximal heart rate. In the following methods, lengthy runs improve your endurance and enable you to run farther:
- Building up your heart and lungs
- Increasing the number of mitochondria in your muscles to produce more ATP (energy) aerobically
- Forming more capillaries to increase your bone density and the oxygenation of your muscles and other tissues
- Strengthening connective tissues and muscles
- Increasing the amount of myoglobin in muscles
- Enhancing your capacity to use fat as energy instead of glycogen, preventing glycogen depletion
- Helping to enhance pace
- Increasing mental toughness through teaching your body to utilise fuel efficiently while running
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