We know that runners come in all shapes and sizes. Maybe that means losing just a couple of pounds, or maybe you set your goal to losing five to ten pounds. Whatever amount you choose, it will have an effect on your running speed.
But, taking a look at your midsection just might result in cranking out a little more oomph in your speed training. Your core muscles are responsible for stabilizing your spine during activity. Not only do they keep you upright, but they also help prevent excessive rotation while running.
The contralateral movement—one arm forward and the opposite leg backward—would normally have you twisting side to side. The movement of your upper body and legs helps blunt that rotation, and your core fills in the gaps.
It keeps you stable and moving forward, instead of wasting energy in rotation. A strong core can also help relieve your hips and prevent fatigue. The deep core muscles should work in tandem with your hip flexors, glutes , and hamstrings to bring your leg forward and out in each stride. Try training your core with these exercises to run faster. Ease that transition by practicing your breathing before you even get on the road or into the workout. More air equals more oxygen getting to your muscles.
Jump over to this article to get a full explanation of belly breathing and a few drills to try out! Just how spry do you feel after a less-than-healthy meal versus after a fresh, colorful plate? Probably not so great. Take an honest look at your eating habits.
Are you staying hydrated throughout the day, or just chugging water right before you hit the road? Is your daily vegetable serving limited to pale iceberg lettuce or are you getting in dark, leafy greens frequently? All of which will help you feel better, recover faster, and maybe lose a little weight as you increase your fiber intake.
What you eat while on the run is certainly important. But remember that you spend a lot more time eating while not running, giving you many more opportunities to make important changes. Whole-grain carbs , plentiful fruit and vegetable intake, and limited junk food will all contribute to you feeling your best for your next workout or race day.
To learn more about how to optimize your running through diet, check out this post! As with any run or hard effort, your body needs to warm up before asking it to run faster. There is a reason that the first rep of interval workouts sometimes feels the most difficult, and that is that your body needs to adapt to the increased effort by delivering more oxygen to your muscles. With the proper warm-up , all of your muscles will be firing and ready to work on some faster running.
If it takes you minutes to feel loose and ready to go at the beginning of your workout, you most likely need to put in a little more prep work before your big effort. Running at top speed requires a full-body effort. When your body gets tired, your form begins to fall apart, making your stride less efficient and slowing you down. Workout tools and gadgets such as an anti-gravity treadmill, a running parachute, or speed bands can be used for increased power and performance.
Of course, these tools take some practice, and some require you to enlist a workout buddy to use them. For example, running bands provide resistance to your stride. The bands can be attached to a stationary object or to another training partner so that you have to pull away as you run forward.
Some runners also attach bands to their legs and run in place against resistance to improve speed. If you decide to try one of these options, it's often a smart idea to work with a qualified trainer who can show you how to properly use them.
While running exercises are designed specifically to improve your pace, sometimes the best way to learn how to run faster is to take a short break from the sport and cross-train with other activities. Cross-training can include spinning , CrossFit, swimming, and even soccer, all of which can help you to develop your cardiovascular endurance. Additionally, cross-training can help to increase your flexibility and range of motion in your joints, build mental toughness, and increase your overall strength.
Cross-training also gives you a mental break from running. So once you're ready to lace up your shoes and hit the pavement again, you'll be able to give it your all. Running with a group will not only motivate you to keep training, but many people find that they push themselves harder when they train with others.
There are different ways to find a running group , but more often than not, you can find one in your neighborhood for free. Ask about running groups at your local running store , at work, or at your health club.
Not only will you feel motivated by the challenge of running with others, but many running groups include coached interval training workouts and other targeted programs. If you're interested in racing and want to learn how to improve your race time, you can occasionally train as though you were racing.
That means including a fast sprint to the finish at the end of your runs. Picking up the pace for the last few miles of your long runs is good practice for race day conditions and it also improves your endurance. Try picking up your pace by about 20—30 seconds for the last mile.
If you're ready to build more endurance and train your body to run faster, try incorporating any number of these tips into your running routine. Whether you're fairly new to running or an experienced racer, remember that it's important to listen to your body whenever you're training. If any of the suggested exercises cause you pain or intense discomfort, be sure to stop immediately.
Additionally, some of the tips listed may not be advisable if you have certain health or medical conditions. If this applies to you, always ask your doctor before beginning any new workout regimen. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.
Sign up and become a better runner today! McColl P. American Council on Exercise. The benefits of speed-training for non-athletes. September 11, Roche D. Chase performance gains safely by increasing your mileage.
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Strategies to improve running economy. Running-related demands and vigor in long-distance runners: The moderating role of resources and recovery. Curr Psychol. Spiker T. December 11, Centers for Disease Control and Prevention. Defining adult obesity. Updated March 3, Macmillan A. Is there an ideal running weight to boost performance? Jan 10, Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Running economy: Neuromuscular and joint-stiffness contributions in trained runners.
Intl J Sports Physiol Perform. Brautigam V. Why do muscles tighten up? Updated May 19, National Health Service. How to stretch after a run. Updated January 13, Effects of 8-week core training on core endurance and running economy. How to do the perfect plank. September 24, National Sleep Foundation. How much sleep do we really need? Updated March 9, Tips for better sleep. Reviewed Jul 15, Furman Institute of Running and Scientific Training. Strength training for the runner.
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Find a running club. Eyestone E. Finish strong. June 3, Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. The pace for tempo runs will be faster than an easy run or jog, but still slower than a sprint like a 5k or 10k pace. Weight lifting, or strength training , can help you run faster, improve your form, and avoid injuries.
Body weight and plyometric movements that are explosive, such as jumping squats or lunges, can be great for working on speed and power in sprints. Meanwhile, lifting heavy weights with barbells, dumbbells, or kettlebells, can help distance runners maintain power, good form, and efficiency during longer runs such as a 10k or half marathon. However, if you are just starting to weight train, Springer recommends using just body weight at first — like with resistance bands or push-ups — in order to perfect form and avoid injury.
Many weight training movements can also build core muscles. A review published in the journal Sports Medicine found that adding strength training to a running routine 2 to 3 times a week had a strong, positive effect on running performance. Runners should spend equal amounts of time building upper body and lower body strength. For building speed, Corkum recommends weight training two to three times a week on non-consecutive days.
If you weight train after a run, she suggests waiting at least four to six hours to prevent soreness. Interval training is a type of running workout where you alternate between short, intense bursts of running and a brief recovery. The goal of interval training is to maintain the same speed on your first interval as your last one. A medical review published in The Journal of Physiology found that running sprint intervals builds muscle as well as aerobic endurance. Another study published in the Journal of Strength and Conditioning Research assessed 16 trail runners that added interval training to their routine.
Each runner completed six interval training sessions over the course of two weeks with two days of recovery between each session. After the training program, the runners were able to run an average of 3.
When you first start interval training, Springer suggests sticking to once a week. The bursts in interval training can be measured by time or distance. Here are two types of interval training workouts that Corkum recommends for running on a track:. Fartlek is a Swedish word meaning "speed play. They can last 20 minutes or longer depending on the runner. Coupling periods of moderate to high intensity running with a slower pace will put stress on both your aerobic and anaerobic treshhold.
This will help you build both speed and endurance. While fartleks are similar to interval training, they are done at an easier effort and slower pace over a longer period of time.
If you are a competitive runner, you can tap into this speed play during a race to help you pass another runner. Unstructured fartlek runs can be beneficial for runners that are just getting started with speed training, because it eases the pressure of reaching a certain goal. Springer recommends incorporating fartlek runs into your running schedule just once a week to improve speed.
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