Whether you're training for a race or simply looking to improve your speed, incorporating the right strategies into your routine can make all the difference. Here are 8 essential tips to help you run faster and perform at your best.
1. Perfect Your Running Form
Good technique is key to running efficiently. Focus on:
- Keeping your upper body tall yet relaxed
- Striking the ground with your mid-foot landing under your hip
- Swinging your arms forward and back at low 90-degree angles
- Running at a rhythm of around 180 steps per minute.
2. Train with Intervals
Speed sessions, like interval training, help improve your anaerobic capacity and endurance. Try alternating short bursts of fast running with slower recovery periods to build strength and speed over time. Your Runna plan will incorporate your intervals into your training plan, so you can focus on pushing yourself during the session.
3. Prioritise Strength Training
Stronger muscles mean more power and better running economy. Incorporate exercises like squats, lunges, and core work to improve your stride efficiency and reduce injury risk. The stronger and leaner your muscles are, the faster you’ll get to the finish line.
4. Incorporate Hill Sprints
Running uphill strengthens your legs and increases stride power, helping you run faster on flat terrain. Add short hill sprints (even on a treadmill) to your training to boost speed and endurance.
5. Switch Up Your Pace
Introducing Fartlek Training. This Swedish technique - meaning "speed play" - involves mixing periods of faster and slower running. It keeps training varied and challenges your body to adapt to different paces, increasing your cardiovascular fitness and energy levels.
6. Improve Your Breathing
Controlled, deep breathing ensures your muscles get enough oxygen. Practice inhaling through both your nose and mouth, filling your diaphragm rather than shallow chest breaths.
7. Stay Flexible with Mobility Work
Tight muscles can limit your range of motion, slowing you down. Incorporate dynamic stretching before runs and yoga or static stretching post-run to maintain flexibility.
8. Be Consistent
Speed gains come with time and practice. Stick to a structured training plan, track your progress, and gradually increase intensity to see real improvements. Runna will create you a personalised training plan, tailored to your goals and starting level, to keep you consistent.
By implementing these tips, you'll be on track to becoming a faster, more efficient runner. Now, lace up and start pushing your limits.
Guest blog post from Runna
