How do you increase speed on running?

Congrats on your first half! I'm not sure how you trained for your last one but, do speed intervals, hill work, and progressive runs. I was able to run my last half at 1:40 through incorporating these into my week.

Ie:

Sunday: Long run at conversational pace (end in 5x100 sprints with a 30 second break).
Monday: Moderate paced run with 10 hills or inclines (all out on the way up, slow on the way down with a minute break inbetween)
Tuesday: Easy run, with yoga or strength training after
Wednesday: Circuit work or intervals
Thursday: Easy run
Friday: Progressive run (Start at a very easy conversational pace and build up gradually, endubg in a fast pace)
Saturday: Off

.... Etc. Even picking up your pace during your "easy" runs helps increase the overall speed of your legs.

I use the Hal Higdon programs (Google it).

It's really about just running more miles. The speed part will take care of itself. Once you get more advanced you can add speed work. If you are a newbie, I would just stick with regular running.

I have found that strength training helped tremendously with my speed. I agree with previous posters that running more miles and speed intervals will definitely help. I do squats, dead lifts, and calf raises every third day to strengthen my leg muscles, and I lift "heavy" when I do it. Stronger legs will propel you faster, and lifting heavy is the best way to gain strength and muscle in your legs.

I just did my first half marathon over the weekend and it was slow......2hours and 27 mins I was wondering what I need to do for running to get that to 2 hours or under? Please help I am not a runner just starting out and need advise thank you

When you are just starting out, such as yourself, speed simply comes from more running. It really does.

I help with C25K programs and get that asked all the time. "How can I get faster?" When you start out the more you run, the better in shape you get and your leg and cario strength increases.

It was your first race and you will most def learn from it. You will learn what it takes, how to pace yourself, and more miles on your legs will simply get you faster. What happens is the more you run, the easier it becomes, and the easier it becomes then the faster you can complete it.

There are more specific ways to get faster when you start to get closer to what your body and ability can do but for starters just run more.

Agreeing with the others to just get more miles in. You'll naturally get faster. My first half was 2:40. I'd love to get to under 2:30, lol.

Agree with building volume but take your time and add incrementally.

One good pattern to follow goes in a three week cycle. On week one, you add 10% to your volume. On week two, you have a "recovery week" where you cut back - all low intensity, 20-30% less volume than week one. Week three is same volume as week one. Then repeat the cycle, your new week one is 10% than the last one.

Another thing: it is not a bad idea to get some coaching early on to look at your form and correct any technique issues you have. Also they may suggest some focused exercises to strengthen areas where you are not as strong and/or improve flexibility/mobility in areas where you need that. Most everyone at any level of running has some "issues" they need to work on. You will improve faster and avoid injury by starting to work on these now.

I'm in a bit of a rush but wanted to weigh in on this....

Run More - Increasing your mileage will increase your endurance allowing yourself to function better later in a race.

Run Hills - Hills build strength and unless you live in a perfectly flat environment... you gotta do your hills. Start at three hills of 1/4 mile each and add one rep per week. Make sure you do a warm up and cool down to help minimize the risk of injury.

Run Intervals - Often said to get faster, you need to run faster. Intervals are short bursts of speed that allow rest periods in between. Intervals and Fartleks help build acceleration and overall pace.

Cross Train - Adding strength and muscle better protects you from injury and will help you run stronger. Most types of crosstraining offer something for the runner... whether its cycling and leg turnover, rowing and core strength, etc... Cross training will just make you a stronger runner. Period.

Lose weight - You gain approximately 2 seconds per mile for every pound you lose.. Even a modest 5 pounds will drop your pace by 10 seconds per mile... in a Half Marathon, that's a little over 2 minutes faster.

Anyways... Gotta Go! Will check in later.

To increase you speed per mile, one of the better methods is to tackle each mile in turn.

SO start by focusing on Mile 1. Get that to where you can complete it comfortably in say 8 mins. Then focus on the next mile, and try to do the same. And so on. Ideally you want to keep you Mile average to somewhere around your first mile time.

If your starting out, then DONT go for a fast time to begin with. Running at 6mph will give you an average of 1 mile in 10 mins. Start at that. If you can do 3 miles in 30 mins, then thats good and steady, and consistent. Then go for 4 miles in 40 mins and so on.

Once you have the mileage under your belt, 10-12 mile runs, at a consistent pace, then start to whittle away at each individual mile timing. Try starting by reducing each mile by 15 secs, then 30 secs etc etc until you reach your most comfortable and effective time. Then just keep doing it. Practice, Practice, Practice.

Use other High Intensity Interval Training(HIIT) for Cardio, and Strength on your non-running days to improve your fitness and stamina.

E.G. - Rowing, Spin-Cycling, Squats, HIIT Aerobics, Swimming.

Miles and time.

My first HM was a 2:28. Fast forward 3 years later (1.5 as a couch potato, and the next 1.5 of them running 1500+mi) I brought it down to 1:36. My key to success was easy miles on top of easy miles, and long runs that exceeded the HM distance. You're going to get all kinds of advice on doing speedwork, but face it, you're a 2:30 HM, and that's about an 11min/mi. You're not ready for speedwork just yet. As for the other crosstraining type stuff, it will neither help nor hinder speed. Working other parts of your body is great for overall fitness and injury prevention/recovery, but specificity of training is key to running (and swimming, cycling, etc).

I'd encourage you to post in the Long Distance Runners forum as well for more specifics.

I'm in a bit of a rush but wanted to weigh in on this....

Run More - Increasing your mileage will increase your endurance allowing yourself to function better later in a race.

Run Hills - Hills build strength and unless you live in a perfectly flat environment... you gotta do your hills. Start at three hills of 1/4 mile each and add one rep per week. Make sure you do a warm up and cool down to help minimize the risk of injury.

Run Intervals - Often said to get faster, you need to run faster. Intervals are short bursts of speed that allow rest periods in between. Intervals and Fartleks help build acceleration and overall pace.

Cross Train - Adding strength and muscle better protects you from injury and will help you run stronger. Most types of crosstraining offer something for the runner... whether its cycling and leg turnover, rowing and core strength, etc... Cross training will just make you a stronger runner. Period.

Lose weight - You gain approximately 2 seconds per mile for every pound you lose.. Even a modest 5 pounds will drop your pace by 10 seconds per mile... in a Half Marathon, that's a little over 2 minutes faster.

Anyways... Gotta Go! Will check in later.

Re: Running hills... is using an incline on the treadmill similar enough? I've tried it, but always feel like it isn't the same as when I've actually been outside and running up a hill... but unfortunately outdoor running isn't much of an option for me right now

Yes, but you have to have the incline right. Depending on the treadmill, you may want to do a Hills interval to allow for some recovery.

Treadmills and running outside are generally two different beasts. With a treadmill you have a belt driving your pace. Outside you are responsible for setting your pace and your pace tends to be variable. Running outside also tends (for me anyways) to better engage the glutes and encourages better toe off.

Would you say lifting is a good cross training? What is the best type of cross training?

I can stand to lose about 10 lbs more but anything over that and I think I wouldn't be able to maintain. With that being said what kind of diet should I stick to to be able to keep increasing my distance but also lose weight?

Yes. That which doesn't kill you makes you stronger. And the stronger you are, the better your running will be.

I won't comment on your diet other than to say that as athletes we should eat a proper variety of complete foods. Avoid junk foods and aim for quality. Input equals Output. Feed the machine garbage and your performance will generally suffer.

Also don't sacrifice much needed calories to simply lose weight. A great workout will inflict little "micro tears" in the muscles. When in training, your body actually needs a good supply of protein and carbs to repair itself.

Would you say lifting is a good cross training?

Some form of resistance training is good for runners, as the action of running doesn't in its own right develop a whole body development, so can lead to some injury risks. Improving strength also improves running performance and efficiency.

That said, it needn't be lifting per se, bodyweight work is reasonable for running performance.

Equally rowing, cycling and swimming are all very complementary to running.

I'm in a bit of a rush but wanted to weigh in on this....

Run More - Increasing your mileage will increase your endurance allowing yourself to function better later in a race.

Run Hills - Hills build strength and unless you live in a perfectly flat environment... you gotta do your hills. Start at three hills of 1/4 mile each and add one rep per week. Make sure you do a warm up and cool down to help minimize the risk of injury.

Run Intervals - Often said to get faster, you need to run faster. Intervals are short bursts of speed that allow rest periods in between. Intervals and Fartleks help build acceleration and overall pace.

Cross Train - Adding strength and muscle better protects you from injury and will help you run stronger. Most types of crosstraining offer something for the runner... whether its cycling and leg turnover, rowing and core strength, etc... Cross training will just make you a stronger runner. Period.

Lose weight - You gain approximately 2 seconds per mile for every pound you lose.. Even a modest 5 pounds will drop your pace by 10 seconds per mile... in a Half Marathon, that's a little over 2 minutes faster.

Anyways... Gotta Go! Will check in later.

Re: Running hills... is using an incline on the treadmill similar enough? I've tried it, but always feel like it isn't the same as when I've actually been outside and running up a hill... but unfortunately outdoor running isn't much of an option for me right now

Yes, but you have to have the incline right. Depending on the treadmill, you may want to do a Hills interval to allow for some recovery.

Treadmills and running outside are generally two different beasts. With a treadmill you have a belt driving your pace. Outside you are responsible for setting your pace and your pace tends to be variable. Running outside also tends (for me anyways) to better engage the glutes and encourages better toe off.

If one runs on the good ole hamster wheel it is recommended to put it at least a 1 incline to give you more resistance. When you run outside you have to land and push off on your next step...whereas on the TM the belt propels your legs. I would go on 1 and then go from there.

I'm in a bit of a rush but wanted to weigh in on this....

Run More - Increasing your mileage will increase your endurance allowing yourself to function better later in a race.

Run Hills - Hills build strength and unless you live in a perfectly flat environment... you gotta do your hills. Start at three hills of 1/4 mile each and add one rep per week. Make sure you do a warm up and cool down to help minimize the risk of injury.

Run Intervals - Often said to get faster, you need to run faster. Intervals are short bursts of speed that allow rest periods in between. Intervals and Fartleks help build acceleration and overall pace.

Cross Train - Adding strength and muscle better protects you from injury and will help you run stronger. Most types of crosstraining offer something for the runner... whether its cycling and leg turnover, rowing and core strength, etc... Cross training will just make you a stronger runner. Period.

Lose weight - You gain approximately 2 seconds per mile for every pound you lose.. Even a modest 5 pounds will drop your pace by 10 seconds per mile... in a Half Marathon, that's a little over 2 minutes faster.

Anyways... Gotta Go! Will check in later.

Re: Running hills... is using an incline on the treadmill similar enough? I've tried it, but always feel like it isn't the same as when I've actually been outside and running up a hill... but unfortunately outdoor running isn't much of an option for me right now

Yes, but you have to have the incline right. Depending on the treadmill, you may want to do a Hills interval to allow for some recovery.

Treadmills and running outside are generally two different beasts. With a treadmill you have a belt driving your pace. Outside you are responsible for setting your pace and your pace tends to be variable. Running outside also tends (for me anyways) to better engage the glutes and encourages better toe off.

If one runs on the good ole hamster wheel it is recommended to put it at least a 1 incline to give you more resistance. When you run outside you have to land and push off on your next step...whereas on the TM the belt propels your legs. I would go on 1 and then go from there.

Good to know, thanks guys Great question, OP, awesome info in here!!