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how to run faster
Many sign up to run a race for the sense of accomplishment it brings. After all, training up for a race and then competing requires significant effort and is time-consuming. For some this challenge comes in the form of a 5K or 10K race. For others who are willing to put in the time, a half or full marathon is the ultimate goal. Read on if you want to learn 4 tips on how to run faster.
How To Run Faster – 4 Tips
Going the distance is challenging enough in the sport of running. Trying to go the distance and run faster can feel like an extremely difficult undertaking. However, when training for a race, this duality is one that many runners encounter. Being able to run faster is not a skill that is attained overnight. It takes a lot of practice. In order to run faster in a race, an athlete needs to run at a faster pace while training. Implementing the following during training will help you to run at a faster speed on race day.
Invest in a Fitness watch
Modern technology has brought us a lot of great gadgets, and a fitness or running watch is a great tool for running. While running watches can vary in their features – as well as their price – buying one that utilizes GPS is worthwhile. The GPS feature is useful in that it continually keeps track of your pace as you are running. For example, if you have a goal of keeping a 10 minutes per mile pace, wearing this watch when running will allow you to see if you are on target or if you need to pick up the pace.
In addition to running pace when learning how to run faster, the average runner will benefit from a running watch that can keep track of distance and time as well. Some watches have features that monitor heart rates and keep track of the number of calories burned. If you really want to keep track of your progress, many watches allow you to download your running results onto a smartphone or computer so that you can keep a track record of your workouts over time. Garmin is a maker of fitness watches that many runners rely on. Taking the time to chart your pace and distance is an effective way to see if you are running faster over time.
Incorporate Interval Training
One of the biggest ways to learn how to run faster is to incorporate interval training into your jogging workouts. This is done by increasing the running pace for a brief period of time. If you are just starting out in interval-training you may want to accelerate your pace for 30 seconds or so. Then return to your regular pace for the other 4 and a half minutes. Once you feel comfortable with this interval, you can increase your pace for an entire minute, and then return to your regular speed for four minutes.
While a running watch can make interval training more of an exact timing, it’s not imperative. Interval training can also be done geographically. For example, a runner may want to alternate speeds (slow, medium, fast) via blocks in their neighborhood. Others like to increase their speed as they approach hills, and then catch their breath on the downhill.
There are a couple of things to keep in mind when doing interval training. One, increasing the pace during an interval means exactly that; it’s not a sprint. Sprinting is often tiring and the goal of interval training is to increase the pace, but also to maintain longevity.
Additionally, interval training affects breathing. If you have a tendency to run at a constant pace, and have relatively even-breathing, interval training will shake this up. After doing an interval of acceleration is may seem difficult to return to that comfortable breathing pattern. But after doing this type of training a few times it does get easier. Soon you’ll probably find that it becomes easier to run faster.
Also read: Running After Injury
Kick start your run with Caffeine
When we feel tired or sluggish starting a run on the right foot can be difficult. Especially if we are learning how to run faster. For many runners it can take quite a bit of time and distance until they can establish a rhythmic jog. If you struggle at the start, consume a little bit of caffeine prior to the start of a run. Caffeine typically perks a runner up. The caffeine not only gives you a burst of energy that makes you feel more ready for a workout, but it also stimulates the rest of the body too. This makes it easier to get in that groove of setting a good jogging pace and run faster.
Most runners find it is often helpful to intake a small amount of caffeine 30 minutes to an hour prior to a run. Drinking a liter or two of diet coke prior to running would not necessarily benefit your running performance; all that liquid sloshing around in your stomach may have you running for the restroom instead. Rather, perhaps try drinking a half cup of coffee. A smaller volume of liquid won’t upset the stomach as much, and the caffeine will give your workout a boost.
For those who don’t like coffee, some runners like to get their caffeine kicks by nibbling on some dark chocolate. There are also a myriad of flavorful running gels on the market that contain caffeine as well. Some athletes like to consume a gel prior to running and one during their run if they plan on going a long distance.
Also read: 5 Amazing Benefits Of Coffee
Stay hydrated
In order to maximize efficiency when learning how to run faster it is imperative to stay hydrated. Studies have shown that dehydration significantly hampers performance and that you run faster when hydrated. Essentially, when a person is dehydrated the body has to work harder to transfer heat and stay cool. This accelerates the heart rate and makes it harder for the body to keep up with the demands of exertion of exercise while regulating body temperature. Hence, staying hydrated while running makes it easier to go the distance and run faster.
Drinking plenty of water prior to training or participating in a race is one way to stay hydrated. Downing a glass or two keeps joggers cool in the long run, especially on those warmer days. Purchasing and wearing a hydration belt is also a great way to stay hydrated during training. The majority of these belts are lightweight and come with two to four 10 oz. water bottles. Finally, remembering to drink water after a run is important as well to help replace all the water lost from sweating!
To maximize speed it is best to incorporate the above tips during training as and on the day of your race. Continually doing so will help you run a faster race and become a faster runner overall.
The post How To Run Faster – 4 Useful Tips appeared first on HB News Network.
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