Whether you’re a new runner or run many miles a day, you might be wondering how to increase your speed. Here are some rules to help all kinds of runners learn to run faster and beat their personal goals:
- Get a body composition test. Learn what percentage of body fat you have and work to get leaner. When you’re leaner, you can run faster so eat right and cross-train to run faster.
- Add mobility training to your schedule. Use foam rolling, yoga and stretching to increase your flexibility and mobility and help increase speed. Don’t forget to stretch before and after your run.
- Try some high knees. This is the movement of going up with your knees and propelling fast to the ground. It will help improve your running form and your coordination.
- Start doing sprint workouts. Sprint workouts alternate between low and high intensity speeds. This helps build your endurance and stamina. Channel your inner track star and try running sprints on a school’s track going different distances.
- Try ladder drills. Use a long rope ladder on the ground and alternate your feet in and out of each section while running as fast as you can. This will help you increase speed and balance of your feet.
- Run up and down hills. If you’re planning on doing a race, chances are you’ll encounter at least one hill. Practice running as fast as you can up and down hills to prepare. It will also help build muscle and strength.
- Add distance. As you get used to running more and adding more distance, you’ll improve your endurance and go faster each time if you push yourself.
- Use weight training to increase strength and endurance. This will help you push yourself when you’re running too.
- Try a shuttle run. Set up markers and sprint from one marker to the next and back again. Touch the markers as you pass them. This will improve your speed, balance and anaerobic fitness (which is great for your heart).
Are you a runner? Do you run for speed or distance or both? Have you ever entered a race? Share with us your experiences!