A common goal that many runners share is to be able to run faster and increase their speed to hit their personal best timing. Achieving a faster pace can be a thrill for runners, it also happens to be great for your overall health.
However, there are times where you may feel stuck and find it hard to increase your speed over time, despite putting effort in each week in your runs. Thus, you should ask yourself “what do you need to change to speed up?”
When training for speed, you will need to test your body in different ways to become a faster runner.
If you’re looking to increase your speed during your runs or just seeking an extra boost for your workout, here are 4 tips you can do to run faster and improve your speed.
Image via : Running Blog Warehouse
1. Intervals training
Interval training has been used by athletes to build fitness, it combines short, high-intensity bursts of speed with slow, recovery phases, repeated during one exercise session.
You can choose to do one minute or two-minute intervals runs at a very challenging pace, broken up with a light jog or walk as a recovery.
Overall, it helps runners to improve speed and endurance which aids runners to run faster and more efficiently.
Image via : Times of India
2. Tempo runs
Tempo runs are also a great method to improve speed, it involves a steady and prolonged running at a comfortable hard pace. It is a fine line between running and all-out sprinting.
To define a proper tempo run pace is to add 24 to 30 seconds per mile to your 5km personal best. The runs are about 20-30 minutes in length.
Your breathing may be heavy at the start of the run, eventually, your body will adjust to the pace and you should feel controlled after.
Image via : Independent
3. Hill workouts
Next, running up hills is one of the most effective ways to increase your speed and build muscle, stamina, and endurance. It involved a more explosive movement in order to get your body up the hill.
Try running up the hill of 100 to 200 meters long at your 5km pace, then recover by walking down the hill. Keep in mind to maintain your arms at a 90-degree angle moving forward and back.
If you’re an advanced runner, try repeating 6 to 10 repetitions, and 2 to 3 repetitions if you are a beginner.
Image via : UK Run Chat
4. Strength training & Resistance bands
Lastly, adding strength training into your running regime will help you to increase speed, it makes you stronger and faster, as well as prevent injuries.
A good strength workout for runners includes squat, lunges, push-ups, planks, and many others. Feel free to add weights to make it more challenging.
Also, try using resistance bands in your strength training, it is a great tool to target major muscles that are used in running, mainly the core, glutes, and legs.
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