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Running offers many health benefits, before we go into how to run fast, let's look at some of its benefits.
help to build strong bones.
improve cardiovascular fitness
burn plenty of calories.
help maintain a healthy weight.
running improves your immunity.
running improves mental health and reduces depression.
Simple Tips to Run Faster
Running faster is easier said than done. Here are some tips to pick up the pace and improve your timing. 16 effective points that teach you how to run fast
Warm-up and cool down
Start each workout with a warmup and finish with a cooldown. This allows you to gradually ease your body in and out of intense activity. Warm-up by walking or slowly jogging for five minutes. This should wake up your muscles and help stretch out your legs to prepare for a Workout. Your body uses oxygen more efficiently, improving both your running speed and your overall endurance. Stretching after you run will help to prevent lactic acid buildup, which reduces swelling and muscle soreness.
Diet plays a role in your running performance, especially the foods you eat right before you run.
Follow a healthy diet with plenty of fresh fruits, berries, and melons. Load up on fresh and cooked vegetables and carbohydrates such as whole-grain bread, oats, and energy bars. Avoid processed or sugary foods. Limit your intake of foods high in fat. Oatmeal is a terrific way to start the day. It is carb-rich and tasty with some fresh fruit or honey. Or you could try a low-fat jam/jelly or even honey. A lot of runners swear by the old favorite, brown bread with peanut butter, which acts as the perfect pre-race or workout breakfast.
Hill workout or incline Running
Hill workout increases leg-muscle power; Running on an incline engages different parts of your muscle fibers, like your upper hamstrings, and targets your glutes more than a flat run. And since running uphill is more intense, your heart rate increases faster. all the same, muscles needed to sprint across that finish line. hill workout to build lower body strength, burn fat, and increase your speed. Do sprint runs by running up a steep hill and cooling down as you walk back down. Do hill sprints on an indoor treadmill when running outside isn’t an option. It helps to run faster.
Beginners: Try this workout once a week. Start with five repeats and add another one or two repeats each week, working your way up to 10 repeats.
Intermediate: Start with 10 repeats and add another one or two repeats each week, working your way up to 15 repeats.
Advanced: Start with 15 repeats and add another one or two repeats each week, working your way up to 20 repeats
Drink plenty of water along with healthy drinks such as coconut water, Electral Powder, herbal teas, or sports drinks to stay hydrated. Drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery.
Best Strength training exercises for runners Squat, Pushup, Lunge, and Plank. Improve your running performance, you should be doing strength training twice a week. Once a week is better than nothing, however, research and practice have shown that optimal strength training frequency is 2-3 times a week.
Lateral exercises to strengthen the muscles along the side of your body and move your body in a different direction. This improves mobility, eases low back pain, and stabilizes your hips, thighs, and knees. Options include walking lateral lunges, step-ups, and shuffles.
Tabata training is a type of high-intensity interval training (HIIT) that improves aerobic and anaerobic fitness levels. High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue. You do 20 seconds of intense exertion followed by 10 seconds of recovery. Do this seven to eight times.
Tempo runs boost fitness levels while improving your technique and taking you to your edge. Run at a moderate-to-fast pace that’s a little faster than your average pace for 5 minutes. Then jog for a few minutes. Gradually increase the time of your tempo pace to 10 to 30 minutes. It helps to run faster and improves your endurance.
Fartleks are simple quick bursts of speed that vary in distance. Fartlek is a Swedish word that means "speed play". There are simple ways to incorporate fartleks into your runs to help you run faster. It's a great test for strength and endurance. It improves speed and race tactics. It is great for getting into the racing mindset as a fartlek session mimics the surges of speed you may put on in a race for example: to pass other runners, sprint for the line, or reach a checkpoint on time. This workout helps to improve your endurance and speed (Run faster).
While running exercises are designed specifically to improve your pace, sometimes the best way to run faster is to take a short break from the sport.
Participating in other activities, like spinning, CrossFit, Cycling, swimming, or sports like soccer, can help you to develop your cardiovascular endurance. Additionally, cross training can help to increase flexibility and range of motion in your joints, build mental toughness, and increase your overall strength. At the very least, cross training gives you a mental break from running. So when you lace up your shoes and hit the pavement again, you're ready to give it your all.
Join a Running Group
There is no better motivation than running with a group because there is always someone who is faster, run more races than you did, or is fitter than you are. This will encourage you to give 110% while you’re running with the group. Group runs are also a great way to bond with the other runners.
Many runners who are shooting for a faster time assume that running hard almost every day will make them run faster. Rest is critical to your recovery and injury prevention efforts, so don't forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. If you run every day without taking recovery days in between your hard workouts, you don't give your body a chance to build itself to be stronger.
Use a Pace Calculator
One of the easiest ways to estimate the time it will take you to finish your event is to use a pace calculator. To use it, you'll need to know your typical running pace. Simply input the data and get your result. Keep in mind that if you input your typical training pace, it is possible that you will be able to save some time on race day. It is typical for runners to feel inspired and motivated on the day of the event and run a bit faster as a result.
Follow a Training Plan
If you're wondering how to run fast, you can simply use a training plan. Find a plan that targets the specific distance that you want to train for. For example, if you want to run a faster 5K, use a training plan specifically designed for that distance. You'll also find plenty of training plans for longer distances, but you should target one race at a time, starting with shorter races first. Although half marathon and marathon training will obviously prepare you to go the distance of a 5K, they won't include 5K-specific speedwork.
By following a training schedule that is specific for your designated race, you'll be more likely to get results.
Improve Running Form
Spend a few minutes at the beginning of each run practicing proper running form. You can use simple warm-up drills.For example, a quick and efficient stride helps you to run faster with less energy. Participating in a drill called "fast feet" helps train your feet to move more quickly. Simply run in place as quickly as possible for 1 to 2 minutes to complete the drill.
Other drills include butt kicks (lifting heels behind you as if you are kicking your butt) to improve hamstring engagement to help improve hip stability.
After the warm-up and during your run, pay attention to posture, arm motion, and foot strike position as these all make a difference in your speed. You don't want wasted energy and inefficient body mechanics that will slow you down. Work on your form at a lower speed so it can serve you well as you speed up.
Just try to enjoy running as you increase your fitness level gradually and safely and very quickly you'll have answers to how to run fast.
“Your Race Your Pace”
“Find Your Rhythm
Enjoy Your Run”
These are some of the tips to run faster but remember to always consult your doctor before beginning a new exercise program.