Whether you’re coming straight off the couch, training for your 17th marathon, or just running for the joy of it, at some point, you’re going to want to cover more miles in less time.
When you simply log in the miles for the seek of the miles, training to improve your overall speed is doing to be a welcome change to your training program.
In this article, I’ll share with you several methods to help you run faster.
If you want to increase your running speed and improve your race times without training for endless hours, try high-intensity interval training (HIIT).
HIIT involves combing intense exercise—sprinting, cycling, jumping, kicking, you name it—with brief recovery breaks. When running, it involves short, hard bouts of running—anywhere from 10 seconds to three minutes in length—interspersed by brief recovery breaks.
The goal is to increase these high-intensity intervals period slowly over time as you get fitter and according to your running goals.
Here’s how to proceed.
Start your session with a dynamic warm-up. Jog slowly for 5-minutes, then perform dynamic stretches—think inchworm, leg swings, butt kicks, and the likes—for another 5-minute to get your heart rate up and body ready for what’s to come.
Next, perform your first interval at 80 percent of max-effort for 30 to 60 seconds, then return to your recovery pace for one full minute. Repeat work and recovery phases for 15 to 20 minutes—or as long as needed for your chosen workout length.
End your session with a 10-minute slow jog cool down.
If you have any hang-ups about strength training as a runner, then it’s time to change your mind.
Research shows that lifting weights is an efficient way for you to reach your full running potential—achieving a faster pace is no exception.
Here are a few of the benefits you stand to gain.
Improved force production. Getting stronger will make your strides easier than it would be if they were weaker by improving your ability to active key running muscles, which means you’ll be able to keep a faster pace for longer.
Fast-twitch muscle fibers growth. Weight training is an efficient way to develop fast-twitch muscle fibers—the more intense, the better. These fibers are in charge of powerful and intense movements such as sprinting fast or going up a steep hill.
Improved running efficiency. Having strong muscles will help improve and keep your running form, especially as you get fatigued toward the end of a race or a tough workout
Fast result. Even a couple of 45 to 60 minutes’ sessions per week can build lean muscle mass that translates to better running.
Here are some examples of exercises that work very well for runners:
Also known as jump training, doing plyometric training is another fantastic way to target your fast-twitch muscle fibers and build explosive speed.
Plyo exercises challenge your stamina, strength, and endurance simultaneously. You’ll be able to move—thus run—a lot faster once you become more explosive.
Research has shown that even a couple of months of plyometric exercises translate to drastic improvement, a runner’s efficiency, and performance.
Here are a few plyo moves to include in your workout.
Just be careful. Plyo exercises are high impact movements per excellence. They can place a lot of stress on your muscles, tendons, ligaments, and joints, especially the ankle and knees. It’s vital that you build first enough endurance and strength base to perform these exercises safely and effectively.
Also known as stride rate, or leg turnover, running cadence refers to the number of steps you take during one minute of running.
Research shows that this metric has a great impact on your running performance and injury rate.
What’s the optimal cadence?
According to research, the sweet spot when it comes to cadence is roughly 180 steps per minute.
To find your leg turnover, count the number of steps you take with your right foot for one minute of running and multiply it by two to get the total number of steps you took.
To improve it, practice with a metronome. You can either purchase one or download a metronome app (there are many ).
Don’t lose sleep over not being able to hit 180 steps exactly, but aiming to speed up your leg turnover will get you closer to finding your ideal foot strike.
The key to increasing speed without boosting your injury and/or burnout risk is to “train smart.”
This means gradually increasing training intensity while being consistent over the long haul.
This is a universal training approach, and it applies to runners from all backgrounds and training goals, whether those taking up running for the first time or prepping for your 11th marathon.
As a rule, make sure to follow all of your hard workouts by at least one—or probably a couple—of easier recovery days. A smart runner strives to complete a few short weekday runs, then one long run on the week that gets gradually longer each week.
Here are some signs that you are doing more than you should:
There you have it. These guidelines might be all you need to take your running speed to the next level. You just need to show up and do the work. The rest is just details, as the saying goes.
David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.