Running help-- How do I get faster??

Ree_Chatelain

Hey to all the runners out there. I'm needing some guidance on how to get faster. Any ideas or suggestions?

THANKS!

jetlag

Have a google about interval training. That should get you started :-)

beeblebrox82

hows your running form? make sure your striking midfoot and get that stride pace up as close to 180 steps a minute as possible. That will put you in good form to haul the mail. From there, train train train!

nguk123

Do you have a particular goal in mind?

mikeyrp

I would suggest you start by joining a running club.. There is nothing like running with other people to build your speed.

From a training perspective - I like the FIRST plan which basically has you doing one distance, one pace and one interval session a week (the assumption is that you do two other training sessions which are not running related).

Each running session should be 'at effort' - i.e. you set a target which pushes your ability every time you go out - no casual runs. Even the long run should be quick.

Technically - its easier to go faster by increasing your stride length than your cadence (the number of foot falls per minute) - however you reach your limit a lot quicker this way. Most good runners therefore work on getting their cadence up - a few ways you can do this:

1) Even when you are warming up or recovering between sets and therefore running more slowly - keep your cadence high and shorten your stride length. You will find that you exert a similar amount of energy but your technique will improve.

2) There is a great exercise we do which starts with you doing 'high knees' where you are moving forward very slowly, but turning your legs over fast and bringing your knees up so that your thighs are at least parallel to the ground. You then lean forwards and slowly convert the motion into a sprint - so your stride length increases but you keep the cadence and the full range of motion in your legs. (its easier to see what I mean watching someone). This tends to bring you onto your toes and it gets you moving extremely fast!

3) At the other end of the spectrum to (2) we do strides... which are basically moving as smoothly as possible whilst getting as much length in each stride as you can by 'jumping' between each step. This does not mean over extending your legs but increasing the power as you kick off the ground. A good judge of smoothness is how level your head stays (bobbing up and down is wasted energy - jump forward...)

These are all great warm up exercises before an interval session...

Now in your intervals combine the speed from (2) and the length from (3) and then do active recovery between sets using (1).

akaMrsmojo

Get the Zombie, Run application. Zombies are scary, makes you want to run faster.

twinmom_112002

Not sure what you goals/distances are but I have found that as my distance increases so does my speed.

PicklePlum

Get the Zombie, Run application. Zombies are scary, makes you want to run faster.

YES!!!

NJL13500

I have been doing a mix of weight training and running to change my shape and get ready to run a half marathon in April. I do one long run day and 2 easy pace runs per week, but 2 of my other days are devoted to high intensity interval training (HIIT). I believe this is the reason that I am getting faster. I put together my own plan, but this weekend looked at Hal Higdon's intermediate half marathon training plan. It had all of the elements that I use in mine, so I was very pleased.

I ran my fastest mile (9:09) and 3.3 mile run (30:30) on Saturday and I'm convinced it is because of the HIIT training that I've been doing. It also helps me with the boredom factor if I have to use the treadmill instead of going outdoors. 16 degrees today does not make me want to run outside. I used to be pleased with a 10 minute mile.

In some running plans the fast paced runs are also called fartleks. I think it's the best bang for your buck to get faster, but obviously can't be done everyday. Just like everything else it's all about balance. Good luck to you!