Physical factors, such as fatigue, body mass and general health, will create variances in how fast you run; however, external factors including the climate you run in and the clothes you wear will also affect overall performance. Your genetics, physical health, nutrition and body fat all factor into how fast your body can run and how it will experience stress on its joints. Age, sleep patterns, diet and more affect the rate your metabolism turns food into energy; however, FitWatch.
Increase your aerobic core and maintain a consistent training routine to further your general capacity to recover from fatigue and push to a new level of fitness.
Athletic shoes are typically cushioned to reduce the impact that running places on your body. Proper footwear will ultimately minimize blisters and shin splints, allowing you to run with greater ease and speed.
Select your running gear to compensate for temperature, wind, conditions and environment. Statistical models do not explain the mechanics behind running. So Peter Weyand, a biomechanics professor at Southern Methodist University, has taken a different approach to the question. A leading expert in human locomotion, Weyand says the primary factor influencing speed is how much force sprinters hit the ground with their feet.
When athletes run at a constant speed, they use their limbs like pogo sticks, Weyand says. Once a sprinter hits the ground, his limb compresses and gets him ready to rebound.
When a runner hits the ground, 90 percent of the force goes vertically to push him up again, while only 5 percent propels him horizontally. In that regard, sprinters behave a lot like a super ball, Weyand says. Proper running form can make you a more efficient runner.
Making small adjustments to your posture and your gait helps your body to move with less exertion and more ease. The result is that you have more energy available to you to help fuel a faster running pace. Tip: Relax your shoulders and allow your arms to swing naturally as you run. Counting your strides can help increase your stride turnover , which is the number of steps you take every minute you run.
By doing so, you'll probably run faster as a result. To determine your stride turnover, run for about 30 seconds at a pace that you can sustain for three miles, and count each time your right foot hits the ground. Double the number to get your overall stride turnover rate. Many runners target a turnover rate of about This number is highly variable, but in general, new runners tend to have a stride rate on the lower end.
So you'll likely get faster by simply improving your turnover rate. To increase your stride turnover, start by running for 30 seconds at your current pace. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps—as if you're stepping on hot coals.
Repeat 5—8 times, trying to increase your rate each time. Eventually, a faster turnover rate will feel natural during your longer runs. Tempo runs, or runs at a slightly slower pace than you'd normally use, can help develop your anaerobic threshold, which is critical for running faster.
Many fast runners schedule at least one tempo run each week. The anaerobic threshold is the exertion at which your body switches from aerobic metabolism to anaerobic metabolism. Your ability to maintain effort while using anaerobic systems is limited. By improving your fitness with tempo runs, you won't hit this point as easily. To do a tempo run, start your run with minutes of running at an easy pace, then continue with 15—20 minutes of running at about 10 seconds slower per mile than your 10K pace or a pace you could sustain for 6 miles.
Finish with minutes of cooling down. Your tempo run pace should feel "comfortably hard," similar to a 10K race pace. You shouldn't be running so slow that you could carry a conversation, but you shouldn't be gasping for air, either. Not surprisingly, speed work is one of the smartest ways to improve your pace. This is because speed exercises are designed to help you move faster.
One way to do speed workouts is to practice structured intervals. For example, you can run meter repeats at a track. After a warmup of minutes, alternate between running a meter lap at a 5K race pace and jogging one slow, easy recovery lap.
Start with two or three meter repeats with a recovery lap in between each , and try to work your way up to five or six. If you plan to run a race, it helps to run at the specific pace that you'll be running during your next event. Try doing a speed workout once a week. There are other workouts that you can rotate into your training, such as those listed below. They can be done on a track or treadmill so you're able to accurately track the distance.
This is a great option if you don't have access to a track or treadmill though a running watch or another timing device is required :. If you don't have access to a track or another measured space to run specific intervals, you can use fartlek training instead. Fartleks are simple, quick bursts of speed that vary in distance. Fartlek is a Swedish word that means "speed play. If you're running on the road, you can use lamp posts or telephone poles to mark intervals.
After warming up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you've covered a mile.
Or if you like to listen to music while you run, sprint for the duration of the chorus of your favorite song. If you're running in your neighborhood, sprint past 10 mailboxes, then recover for another These speed "pick-ups" help you to learn how to get comfortable with running faster. Running hills helps improve your running economy and efficiency, which will translate into faster running. Specifically, hill repeats repeatedly running up a hill and jogging or walking down are a great way to help you pick up the pace.
You can incorporate hill training into your running program after you've built an endurance base. Try to work a hill repeat session into your training once a week. Start with a minute warmup of easy running. Find a hill with a moderate slope that's about — meters long. Run up the hill at a hard effort. Keep your effort consistent and don't let your running form fall apart. Turn around and recover by walking or jogging down the hill at an easy pace.
Start with hill repeats and add one repeat to your training regimen each week, with a maximum of ten repeats. You can also combine hill repeats with a tempo run. While training on the open road is preferred by most runners, you can also use a treadmill to improve your speed. In general, treadmill running is easier than running outside. On a mechanized treadmill, the belt moves on its own underneath your feet, so less effort is required from you.
Also, there are no obstacles such as wind or variations in terrain to challenge you. One benefit of using a treadmill is that you can train yourself to turn your legs over quickly with greater ease. This will help you to transfer the skill to your outdoor runs. Also, treadmills allow you to structure interval runs and hill runs with more precision.
Don't assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts. You may find that you run faster when you take at least one day off from the sport each week. On your recovery days, you can still participate in physical activity, but keep it easy and enjoyable.
Your brain can benefit from a break from high-intensity activities as well, improving your emotional health. Your muscles build and repair themselves during your rest days. Usain Bolt makes sprinting look easy. Even better news?
There are tons of steps you can take to run faster, smoke the competition, and maybe even set a new PR. The key to running at any speed is to practice proper running technique. This means keeping your upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back not side to side at low degree angles.
Short on gym time? Try interval training. This means exercising with periods of high and low intensity to build speed and endurance — and burn major calories in less time too! Strides are a series of comfortable sprints usually 8 to 12, between 50 and meters each to improve acceleration technique.
Plus, you have the power to push the pace right at your fingertips. Just make sure you get on the machine before turning up the dial.
The jury is still out on static stretches. Lewis, J. A systematic literature review of the relationship between stretching and athletic injury prevention. DOI: By alternating jogs and sprints, you can gradually build up speed and endurance. Take a lesson from boxers and add jump rope workouts to your routine. Boxers know that fast feet means fast hands. But for runners, fast feet just equal fast feet. Try a minimalist pair to see if less weight means more energy for faster feet.
Stronger core muscles, especially lower abs, allow runners to tap into more force out on the road. The best part?
Just 15 minutes of core work a few days per week is enough to help you speed up, according to a landmark study on the relationship between core strength training CST and athletic performance. Sato K, et al. Does core strength training influence running kinetics, lower-extremity stability, and M performance in runners?
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