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If you have been running at a steady pace for a long time, you should consider improving your running speed and running endurance. You can refer to the tips below to increase your speed and endurance when running.
1. Speed up
One of the first steps to running faster is increasing speed. Start with a short burst of speed, then return to your normal running speed. Remember, when you first increase your speed, you need to regulate your breathing. If the muscles begin to fatigue, feel the difference between discomfort and pain. If it hurts, you should slow down.
At first, increasing the speed may make you uncomfortable. However, as you improve your mental and physical endurance, you will gradually get used to the feeling of increasing your running speed and experience running faster.
2. Run with a thicker, more regular frequency
In many cases, increasing your total weekly run will help increase your overall speed. If you regularly run once a week, practice another subject on other days, try increasing the number of runs per week and reducing the time to practice other subjects. It is easy to see that your running speed will increase significantly.
Some athletes usually run every day or can rest 1 day/week. If you choose this running frequency, you need to pay attention to the distance and intensity of your training to avoid injury or burnout. If your goal is to improve your running speed, you should run at least 2-3 days a week.
3. Proper running posture
Having the right running posture will help you run more efficiently. Making small adjustments to your posture and gait will help your body move more easily, with less effort. As a result, you will have more energy to increase your running speed. The trick for you is to relax your shoulders and let your arms swing naturally while running.
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4. Counting steps
Counting steps can help increase the number of steps/minute (equivalent to increasing running speed). From there, you can run faster. To determine your step count, run for about 30 seconds at a pace you think you can maintain for a 5km run - counting each time your right foot hits the ground. Then double that number to get your overall step count.
To increase your running speed, start by running for 30 seconds at your current pace. Then jog for 1 minute to recover and then run for another 30 seconds, this time increasing the step count. You should focus on jogging with quick, short steps. Repeat 5-8 times, trying to increase the step rate each time. From there, you will have a faster running speed.
5. Schedule a tempo
Running tempo (running at a constant pace, staying at a higher than average speed) or running at a slightly slower pace than your usual pace will help you run faster. Fast runners usually schedule a tempo run at least once a week.
To do a tempo run, start your run with 5-10 minutes of running at an easy pace. Then, continue running for 15-20 minutes at about 10 seconds/1.6 km slower than your usual pace. End the run with 5-10 minutes to cool down. Your tempo should feel uncomfortable. You shouldn't run so slow you can talk, but you shouldn't run so hard you're out of breath.
6. Choose speed exercises
Choosing speed exercises is one of the smart ways to improve your speed. This is because speed exercises will help you move faster, run at a higher speed.
You should try speed exercises once a week. There are other exercises that you can also include in your workout. You can exercise on a regular track or on a treadmill to accurately track your distance while training.
7. Run Fartleks
If you can't get into the racetrack or other places where running distance can be accurately measured, you can use distance training instead. Fartleks are an affordable option. Fartleks is a Swedish word that means "speed game". There are simple ways to incorporate Fartleks into your runs and help you improve your running speed.
If you are running on the road, you can use a lamp post or a telephone pole to mark the times. After the warm-up, try sprinting at a distance equivalent to 2 lampposts, then do a recovery run at a distance equivalent to 2 lampposts and then continue to repeat this jog until you have run about 1, 6km.
Or if you like to listen to music while running, sprint during the chorus of the song. This acceleration helps you feel more comfortable when running at higher speeds.
Chạy Fartleks giúp cải thiện tốc độ chạy
8. Combine running on hills or slopes
Running on hills or slopes will greatly improve the efficiency of your running process, helping you to run faster. Specifically, repeating the movements of jogging uphill and running down is a great way to help you get up to speed. You can incorporate hill or slope running into your program once you've built a foundation of endurance.
You should try to practice running on hills or slopes once a week. Start with a warm-up of 10-15 minutes of gentle running. Should look for hills or slopes with moderate slope, about 100-200m long. Then run uphill at a steady pace. Turn around and recover by jogging or walking downhill.
9. Running on a Treadmill
Although trail training is preferred by many runners, you can also use a treadmill to improve your running speed. Overall, running on a treadmill is easier than running outdoors. On a treadmill, the belt moves under your feet on its own, so it takes less effort. In addition, running on the machine at home also does not have the influence of wind or terrain changes to challenge your movement. However, you can set the incline of the machine to 1-2% to simulate the factors affecting the terrain on running.
One benefit of using a treadmill is that you can train yourself to turn your legs faster and easier. From there, you have better running skills. In addition, the treadmill also has interval running and running uphill with greater accuracy.
10. Facilitating the body's self-healing
Don't think that hard running every day will make you run faster. Rest is also important to help the body recover and prevent injury. You may find that you run faster if you take at least one workout day a week off.
On recovery days, you can still participate in physical activities, but do exercises that are not exhausting. Rest also improves emotions and is good for the brain. In addition, muscles will also recover during rest days.
11. Have a clear workout plan
If you feel overwhelmed at the thought of scheduling all of your speed and endurance exercises at once, you can build your own simple workout plan to train in a focused, organized way. more function. Specifically, choose a plan that targets the specific distance you need to cover. From there, you will improve running speed and endurance when running.
12. Consider your BMI
People who are overweight defined as having a body mass index (BMI) of 25.0 or higher can improve their running speed by losing weight. Some estimates suggest that athletes who lose every 450g can run 2 seconds/1.6km faster. Of course, that doesn't mean you have to lose weight if you're happy with your figure and you don't have any underlying health problems.
Therefore, you should consult your doctor before implementing a weight loss plan. Your doctor can advise how much weight you should lose or recommend safe weight loss methods for you.
Theo dõi BMI để điều chỉnh sức bền khi chạy bộ
13. Change in eating habits
Research shows that improving nutrition can also help increase running speed. Consuming enough protein will help build strong muscles; consuming the right amount of complex carbohydrates will provide enough fuel for exercise; Eating the right type of fat will help maintain healthy joints.
Practitioners should evaluate calorie intake and macronutrient balance to see if it matches the intake recommended for a balanced diet. You should eliminate foods that do not provide much nutrition and should consult a dietitian to ensure that you are consuming the required amount of nutrients.
You should completely eliminate foods containing calories (candy, soft drinks, tea, fried starchy foods, baked goods, processed foods). At the same time, you should build healthy, balanced meals with foods rich in nutrients like lean protein, green vegetables, healthy fats, and whole grains.
14. Wear lightweight jogging equipment
Some running equipment adds body mass, slows your speed and hinders running performance. Therefore, you should buy devices made of fabric or lightweight materials. At the same time, you should consider buying a faster and lighter running shoe.
Of course, there are still pieces of equipment you must carry while running, especially for long runs. Those items can be cell phones (call for help if needed) and water to keep the body hydrated. Your health and safety is always more important than improving your running speed.
15. Regularly stretch the joints
Inflexible joints can slow down your running speed. You won't be able to run fast if your body has a limited range of motion. Additionally, tense muscles can also make you more susceptible to injury. If injured, your running speed will drop significantly until you recover.
Therefore, you should pay attention to stretching the muscles and joints, try to stretch your shoulders after each run. You don't need to spend too much time on the exercise but should spend about 5-10 minutes after running to do leg stretches, hip flexors and quadriceps to help the body have range. better, achieve the goal of improving running speed.
16. Strengthening the core muscle group
Strength of core muscles can affect your running speed. Stronger abs will improve your running posture, help you breathe more efficiently, and free up your legs for longer, more endurance runs. Therefore, you should try adding a few exercises for the wrong muscle group to your daily movement routine. It can be a plank exercise, hold for about 1 minute or so. In addition, you can also choose other forms of exercise such as sit-ups, shuttlecocks, etc. at the end of the run.
17. Get enough sleep
Fast runners are usually well-rested people. Therefore, one of the best measures to improve running performance is to get enough sleep. Healthy adults should sleep 7-9 hours a night. In addition, you should form a habit of sleeping at the same time every night, remove electronics from the bed area, lower the temperature a bit to sleep better.
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18. Weight training
Weight training improves muscle strength which will help increase overall body speed and performance. It also helps you reduce your risk of injury while running. Therefore, you should try to do strength training 1-2 times/week. If you do not have the conditions to go to the gym, you just need to do physical exercises at home such as push-ups or squats, ... to build muscle. If possible, you should do these exercises right after jogging.
19. Experiment with resistance
You can use training aids such as anti-gravity treadmills or speed ropes to increase strength and body performance. Running belts - which give stride resistance - are a great tool for improving running speed. If you want to experiment, you should talk to a trainer for instructions on how to use the tools correctly, avoiding the risk of injury.
20. Cross-training
Although running exercises help improve the speed of runners, sometimes the best way to improve running speed is to rest for a while and switch to other exercises.
Cross training can include CrossFit, swimming, soccer,... They help you improve cardiovascular endurance. In addition, it helps increase flexibility and range of motion in the joints, helping to increase overall strength. At the same time, cross training also helps you relax mentally after running.
21. Running with a group
Running with a group motivates you to train harder. There are many ways to find a running group, usually finding people in your area or at work, the gym,...
22. Speeding at the end
You can push yourself like you are in a race. It's a quick sprint to the finish line at the end of the run. During the last few kilometers of the long run, you can gradually increase your speed, especially increasing the speed for about 20-30 seconds for the last 1.6km. It will help improve your endurance.
If you're ready to build endurance and train your body to run faster, try incorporating any of the tips above into your running routine. And whether you're new to running or experienced, you should remember to listen to your body. If any exercise causes pain or discomfort, you should stop immediately. Also, some of the tips above may not be recommended if you have certain medical conditions. Therefore, you should consult your doctor before starting any new exercise regimen.
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Reference source: verywellfit.com
