Running fast puts the muscles of an athlete into anaerobic mode (after an initial exertion of aerobic mode. Anaerobic mode is a state in which energy is produced inefficiently leading to decrease in muscle performance. As a result, “how to increase running speed” is one of the most frequently asked questions by professional athletes? Research on this FAQ has allowed us to better comprehend the various methods in which an athlete can run faster and longer.
One major breakthrough has been the connection between weight loss and running faster. The use of smart running strategies like starting slow and afterward gaining speed is another training technique that develops the physiological fitness of one’s body to run faster and longer.
In this article, we will list a few techniques on how to run faster and how to run longer.
Tips on how to run faster
1. Get Stronger
Getting stronger doesn't imply that you have to be the strongest person in the world to become the fastest. No! That isn’t the case. In most cases, most people who want to learn how to run faster technically have weak glutes and hamstrings. One way to start off if you want to run faster is to develop those muscles by hitting the weight room.
You don't have to spend a lot of time lifting alone because you also need to focus your energy on running. However, taking 45 – 60 minutes, 2 – 3 days a week will make up a solid all-round body workout. If you really want to run faster, then you have to do whatever it takes to get stronger without taking skipping your running training.
Develop your calves, glutes, low back, and hamstrings with exercises like Nordic hamstrings, hip thrusts/bridges, back extensions, RDLs, glute/ham raise, and so on. You can also include Bulgarian split squat to speed up your exercise.
2. Avoid Running On Your Heels
Running on your heels is the most common mistake in people who run slowly. The more you run on your heels, the less energy you allow your feet generate while running. This can be corrected by hitting the ground through the ball of your foot. This is usually the best correction because running on the ball of your foot normally forces a better knee drive. The knee drive enables you to cover more distance on each step, extending your stride length in the process.
3. Weight Lose
Studies have indicated that each pound of weight lost gives an increase in about 2sec/mile (two second per mile) in speed. So weight loss is very important for speed gains.
4. Increase The Stride Turnover
Increasing the stride turnover involves you to run at normal pace for a particular distance for 30 minutes and tallying the number of times your right foot hits the ground. At that point, take a 30 minutes rest and afterward repeat the initial run, just this time try to increase the tally by 1. The cycle can be rehashed over time.
To wrap things up, you should take a day of rest between training periods/sessions. Rest allows the muscles to naturally heal themselves of the damage and stress that the exercise routine puts on them.
How to run longer
1. Try Not To Aim Too High
Similarly to every sport, it takes time to see great results after running training. If you take it too hard and try to accomplish too much within a short timeframe, then you may see awesome results that will only last in the short run but you will become frustrated after a few months due to lack of progress and consistency. This will most likely lead to injury and overtraining. To manage the risk, you ought to start small; by adding a fraction of your mileage every week. Remember to take rest occasionally to allow your muscles time to heal and acclimate to your new training routine.
2. High Intensity, Continuous Running
It is a clear fact; the one who can run faster for longer will outrun the other. This type of training alongside High-intensity interval training - HIIT, will help you become a faster runner.
You should be wondering how? This is simply because this type of training surmounts your body to maintain a fast pace for long. Subsequently, several physiological changes occur that will enhance your running endurance. The running intensity between 80-90% of your maximum heart rate is ideal. Moreover, it is most likely that a work rate that is equivalent to or marginally over your lactate threshold gives amazing improvement in your ability to run longer and your maximum aerobic endurance.
3. Slow Down
Maintaining your speed as the distance increases is not advisable. This is why endurance runners will never run at the same speed as 5k runners; it is impossible for the human body to sprint for 20 miles. When you are running, try to add about 60 seconds to your mile pace; this will make you run longer. After which, you can run your required mileage then later work on building your pace.
The secret to running faster and longer all runs down to truly knowing and understanding the processes involved and how willing you are to put your body, heart, and mind towards them. However one thing is certain, you can run faster and longer if you are dedicated and consistent.