Many runners search for a “magic workout” a secret training program of tips on how to run faster and how to improve their endurance. Not everyone can suddenly improve world class speed, because talent and ability usually dictate how good you can be. However, you can do things in your marathon training strategy to make you cover more ground in a more rapid way. This article is designed to give those people who love running detailed instructions as well as dirty tips on how to run faster. With these tips, you are able to develop your running to the next level with faster speed and longer endurance than ever before.
How To Run Faster – 12 Quick Tips For Runners
1. The Gear
Good preparation is a necessary for every athlete, not only runners. Invest in a good pair of running shoes, not basketball, tennis, or walking shoes. Ensure that the shoes fit your feet size and provide the appropriate support. When going the running specialty store, you can bring an old pair of shoes with you. This will help you determine the type of shoe you should choose.
Besides, you also need to wear proper clothes which are suitable for the weather conditions you are running in. after that, you can choose high-tech running fabrics that can wick moisture away from the skin, and keep you cool and dry.
Do not wear cotton, particularly in extreme weather conditions because it can absorb water and make you feel heavy. Remember to wear sunscreen and repeat every 2 hours to protect your skin from the UVA and UVB of the sun.
2. Fuel Up And Warm Up
Before running, it is essential for you to fuel up. But do not overdo it. Drink 8 ounces of water or eat energy producing snack one hour before going for a run. This can help you gain stable stamina for your run.
Warming up before running is critical for every runner. Always warm up about 5 minutes at the beginning of your run. Do this by jogging or walking at a low pace. Or, you can stretch after warming up to get the best state for running.
3. Avoid Stop Too Often
The key to the progress is enhancing the mileage each week and the cumulative minutes that you are able to run without stopping. It is recommended that runners should not stop too often. However, it is OK if you become out of breath or feel exhausted. This is considered as the best way on how to run faster that can ensure your running routine will not be interrupted by vacation time, sickness, injuries, or business. Always remind yourself to go for a run consistently in super-busy days. Just a short 15-20 minutes, you can increase your endurance and speed fast.
4. Running Pace
The running pace you choose should allow you to breathe without too much gasping or straining. When running, puffing and huffing often indicate that you are running too fast; thus, you need to slow down. Uses heart rate monitors to gauge your level of exertion and ensure you are not over-stressing your cardio (lungs) and pulmonary system (heart). This is a good idea because it can help to measure your overall load and stress on your body.
5. Stop Chasing Super-High Mileage
The majority of runners, especially beginners, usually think that they need to hit a certain peak mileage to because it helps them run on longer race like the half of marathon and marathon. Nevertheless, you will get in trouble if you strive for weekly mileage beyond your ability. The advice is that you should avoid heavy mileage weeks, and instead, concentrate on consistency over a longer period of time.
6. Work On Your Turnover
If you can increase your stride turnover, you can run faster. That means you should start by running at about the 5k pace for 30 seconds while counting every time your right foot hits the ground. Then, you can jog for a single minute in order to recover before running for 30 seconds again. By this way, you are trying to promote the count. It is better if you can focus on quick, short, and light steps.
7. Run Hills
This is a fantastic way to build strength and develop speed, but, trust me, they hurt. Hill training will allow you to achieve high intensities without the same amount of joint impact. All you need to do is finding a hill that has a fairly steep grade, and sprint to the top. After jogging back down, go at the top again. You can do as many repeats as you can, up to about 10. You might find your body is gruel and painful but the results gained is worth the pain.
8. Strengthen Your Core
Having a good strength is the key to help you run faster and longer. Engaging your core while running is one of the major rules that helps you maintain the great posture when running uphill. Following a proper and stable strength training plan is a must for most athletes, in general, and runners, in particular.
9. Incorporate Single Leg Exercises
When sprinting, force is operated against the ground on one leg. Thus, an ample number of single leg exercises where your foot is in contact with the ground need to be incorporated into your training program. Lunges, step-ups, and single leg squats are all exercises that get involved in triple extension on the single leg and could be used to improve specific sprinting power. Follow some quick flexibility exercise routines to stimulate the mobility of your legs.
10. Cross Training
Run 3 or 4 times per week and on non-running days do some cross training such as swimming, cycling, and strength training. They are good options because they will enable you to work on other muscle groups of your body and gain balance fast. Also, with cross training, you can decrease the risks of injuries while still improve your fitness in other sports which in turn also improve your running performance. Walking, tennis, squash, and football also are great ways to do cross training.
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Do not think that we need to breathe in special ways. Just breathe in a way that comes natural to you. Breathing deeply through your mouth is a common advice when it comes to breath in running. This can help you get oxygen into the body easily. If you feel breathless, then slow your pace down or have a walk-break.
12. Nutrition For Runners
The importance of proper nutrition in your training cannot be emphasized enough. Eating a healthy diet is critical component to your running. And, as a rule of thumb, runners had better eat a diet which is moderate in protein, rich in carbohydrates, and low in fats. Convenience foods always have their place. Normally, energy chews during running, a bottle of smoothie afterward can supply fast and nutritious fuel. Yet, the bulk of runners need to include whole foods such s fish, chicken whole grain, nuts, etc. You need to avoid eating high-saturated fat foods, high-calories food, and processed food. Instead, add into your daily diet plenty of vegetables, lean meats, dairy products, fresh fruit, and sufficient water. Because of often spending energy, you should nourish your spent muscles with carbs. But, some carbs deliver higher value than others. The less processing a plant receives, the more nutritious it is. Some people have to cope with the situation of imbalance when changing their diet all at once. This is totally not good for runners, so steadily introduce healthy foods one by one to help your body follows easily.
In other words, you can relax yourself in free-running day with simple yet tasty desserts recipes or cocktail to satisfy cravings and keep those urges from becoming binges. Eat them but keep an eye on frequency and portions.
Avoid drinking the beverages that are high in sugar to prevent your body from gaining weight. Limit fruit juice, pass on soft beverages, and drink a cup of tea each morning to boost your running through the roof. About sport drinks, you should drink them before, during and after running longer than the period of 30 minutes.
One more thing, it is also actually important that your body is supplied with proper amount of right vitamins and minerals. Keep these rules in mind to ensure you have the best physical state to run at your best.
Motivation is all about setting yourself target to stay motivated. The first target might be running a mile, but soon you will want to reach a 5K or 10K, or even farther. The mistake that a lot of beginners usually make is to set a goal of completing certain top-long distance, then fail to set another goal after that. Sooner or later, they feel discouraged and bored, then gradually train less and finally stop running. So, do not make the similar mistake if you want to purchase your running goal practically. Always set yourself another goal before finishing the one you are doing. By this way, you will keep yourself moving forward.
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So, these are some ultimate tips on how to run faster that are used successfully by many people all over the world. Hope that you have learned something new! Well, learning tips on how to run faster might require much effort and patience, and keeping it simple and innocent is the key to help you get a healthy body.
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