3 Tips to Learn How to Run Faster
Everyone wants to run faster. I’ve heard it time and time again. The generic runner-up phrase “How Can I Run Faster? I just don’t have any leg speed.” While that may be true to a certain extent, there are ways of actually training those fast twitch muscles. So you may not be cut out for the 100-meter dash. Who cares!
As distance runners our speed is spread out over the course of many many miles, but it is always beneficial to have that final kick at the end of a race. With a few simple speed training workouts added to your training, you can increase that speed you claim to not have.
Tip #1: Speed Training with Strides / Sprints / Excels
Striders as I like to call them, are about 100 meter acceleration drills. You can do them anywhere you’d like. My personal favorite is a track, but you may not have daily access to one. In the city, street blocks work great because they are generally about 100 meters.
The concept is to start out at a normal pace and accelerate up to a sprint. By the last twenty meters, you should be giving it all you’ve got. Jog back down to that easy pace and repeat. Work up to 8-10 of these once or twice a week. I usually do them on my easier days to add a bit of intensity towards the end of my run.
Tip #2: Run Faster on Short Hills
Hill workouts are a great way to run faster. Rather than choose a long winding hill with no end in sight, opt for a short steep hill. While the hill workout will be shorter in distance, it will be easier to work on your explosive speed, so sprint up those bad boys! Shorter hills mean you can also do more reps as well. If you are like me, hills are not my speed workout of choice, but they are a very important part of training.
There are a couple of good hill options near the city. Down by the Stone Arch bridge (below the dam) and on west river road just below the I94 bridge.
Tip #3: Interval Training Workouts
When training for longer distance races, long runs at race pace are very important to run faster longer. You shouldn’t forget about doing a bit of speed training. Try doing short interval workouts.
An example would be doing 10 X 1 minute on, 1 minute off. Go hard on the minute ons and recover on the minute off. You can add or subtract minutes depending on where you are at in your personal training. Remember to only do what is right for you.
What additional tips do you have for others to run faster?
Obviously I can’t guarantee that you will be ready for a 100 meter dash any time soon. However, you can certainly run faster and increase your speed by incorporating some of the above tips into your routine. Who knows, maybe even beat a few people at the end of your next race race.
Now that you’ve got some tips on how to run faster, so go get um!