Earlier today I was browsing runnersworld as the runnerd I am and stumbled across an article titled Overview: How to Run Faster. I figured that I would share it with you all and add my own two cents since I often get questions from people asking me what they can do to become a faster runner.
If you can run 5-6 miles comfortably without stopping (~40-60 mins of nonstop running), then that’s a sure sign that you’re at a good point in building up base fitness and ready to start focusing on your speed. If you can’t yet run that long without stopping, HERE is a lil personal guide to help you get there.
Run for the hill of it: Don’t be afraid to go on runs that are hilly or do sprint hill repeats at least once a week. Running up hills builds both leg and lung strength. The key to running up hills is to stay chill and on your toes/the balls of your feet while looking straight ahead and keeping your shoulders relaxed. Rather than working on maintaining the same speed while going up the hill, try to maintain the same effort. You should feel like you are putting in the same effort while going up the hill as you were when you were running on flat ground. After your run, make sure you stretch out your calves so they don’t get super sore and tired the next day.
Do repeats (and repeat): Getting some speed work in on the track, trails or just in the bike lane by your house is very beneficial to training your legs to moving FAST. Doing 4-6x100m (~15-20 seconds) strides or sprints at the end of each run can really benefit you in the long run. They work your fast twitch muscles and also help you open up your hips and get that turnover going. Doing these up a hill can challenge you even more.
Tempo vs. Fartleks: Tempo and fartlek runs are great fast-paced workouts to do to increase your lactate threshold. Tempos are done at 80-90% effort for anywhere from 20-50 minutes at a time and should feel “comfortably uncomfortable”. Fartlek runs are the distance runner’s equivalent of interval workouts. The way I do a fartlek is to go 30 seconds hard 30 seconds easy, 60 hard 60 easy, 90 hard 90 easy, and repeat for the duration of the run that I’m fartlek-ing. The hard pace is done at 85-95% effort whereas the easy pace is ran at around 70-80%.
Pace yo’self: When you run, it’s important to know the difference between the pace of an easy/recovery run and a tempo/workout run. Recovery runs are essential to becoming a stronger runner because they help you restock glycogen stores, build strength, and reduce fatigue. They also increase blood flow to your legs and clear away any lactic acid from the workout or race from the previous day(s). During your easy runs you should feel like you’re putting in 60% effort, and your lungs and heart should feel as comfortable as your legs, if not more. Recovery runs are mainly necessary if you run 4 times a week or more, but can also be nice if you run less and just want a day to rest your legs.
Get swole: Having strong muscles is just as important to running as having cardiovascular fitness. Important body parts to strengthen as a runner include your legs and your core. Doing exercises such as lunges and squats and planks are great supplements to helping you become a stronger runner. HERE is a list of exercises geared towards runners.
Stay well rested and well fueled: The key to getting stronger and faster is to ensure that your muscles are getting adequate rest and nutrition. Make sure you take at least 1 rest day a week, meaning no running or exercising of any sort, to allow your muscles to recuperate. Eating well and giving your body the proper nutrition it needs is essential to muscle strengthening and building as well. HERE is a lil personal guide that one of my coaches sent to me on the ideal runner’s diet. Try not to worry too much about making up lost time. Missing one run will not make or break your fitness. It’s the accumulated impact of workouts and runs that you’ve done over the course of weeks or months that gets you in shape.
Take care of your body: Remember to be patient with yourself! Progress doesn’t come overnight, and it’s also normal to have setbacks. Make sure you are stretching often and enough after your runs, even if they weren’t done at a super hard or fast pace. Stretching one part of your body can prevent injury and overuse in another.
Hope some of you find this helpful. Run fast, live fearless!
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