Even if it will take some time, you can train to run faster. You will need to do strength training and cross training, as well as exercises that can help you run faster over time, such as interval training. You will also need to make some lifestyle changes to have a stronger body overall.
Steps
Method 1 of 4: Muscle Strengthening and Cross Training
Step 1. Try bodyweight squats
These exercises do not require special equipment, improve balance and strengthen the leg muscles.
- Start standing.
- Sit as if you are in a chair, but without actually using a chair.
- Avoid bringing your knees too far. Don't go over your feet.
- Keep going down until you feel your muscles strain.
- Get back on your feet. Repeat until your muscles get tired, then take a break.
Step 2. Jump rope
Jumping rope can build muscles and help you improve speed.
- Start by jumping with both feet. Stand with the rope behind you, bring it to the front and jump slightly. You don't need a big jump, just put the rope under your feet. Keep increasing your speed until you reach a steady pace that you can maintain. This type of training improves endurance.
- Start jumping alternating feet. Each time the rope passes, jump to the other foot. Basically, you are running in place while jumping rope. This technique uses the same movements and muscles as running, so it helps you find the right pace to run later.
- Start with one minute of jumping, then take a 30 second break. As your stamina improves, you can train for longer intervals, up to 3 minutes. Repeat up to five times.
Step 3. Go out on your bike, or sign up for a spinning class
Bicycling also requires you to be flexible, like running. It also serves to work on the rhythm.
- Ride your bike once a week instead of going for a run. Since biking uses the same muscles and pace that you use for running, it can help you improve endurance and speed over time. Choose a flat area or one that is only slightly angled. Try to imitate the same speed you have while running, for example 90 revolutions per minute if you normally run at 180 steps per minute.
- Incorporate shots that mimic your runs. Only do this if you normally run at intervals, sprinting for one minute and slowing down for one minute.
Step 4. Try one-legged deadlifts
Deadlifts improve balance and muscle power, increasing your speed.
- Lean forward with a weight in each hand.
- At the same time, lift one leg back. Keep the knee of the other leg bent.
- Lower the weights to below the knee, then slowly return to your feet. Repeat 8 times, then switch to the other leg.
Step 5. Do yoga
Yoga can improve flexibility and consequently speed. Try incorporating it into your morning routine to be more flexible throughout the day.
- Try for example the position of the cow face. While seated, pull one heel around your body so that it touches the other hip.
- Put the other leg on top of the first one, pulling the heel towards the other hip. Your heels should touch opposite hips and you should have overlapping knees. This position stretches the muscles and increases flexibility.
Step 6. Do core exercises
Core exercises strengthen the whole body, giving you support when you run.
- Try planks. Lie face down on the floor. Raise yourself up on your elbows and toes with your body straight. Maintain the position. To increase the difficulty, raise your right arm and left leg at the same time, then do the opposite.
- Upgrade to a single leg bridge. Lie on your side. Stay balanced on your elbow and foot that is on the ground, keeping your body straight. Lift the other leg up and down. Do the same on the other side.
Method 2 of 4: Using Interval Training
Step 1. Use interval training
Over a period of time, interval training improves your running speed by forcing you to use your muscles more efficiently.
- Start running at a steady pace.
- Increase the speed for a particular interval. You can use distance markers on a track or a stopwatch if you run in your neighborhood.
- Make short increments, about 20 seconds.
- When you reach maximum speed, slow down.
- Repeat as long as you can, increasing the length of the workouts over time.
Step 2. For more variety, try fartlek
Similar to the previous workout, you will need to increase your speed in short bursts. But instead of doing it at regular intervals, you will need to do it when you feel ready. You can also add other movements, such as a jump, in place of a sprint.
- To try fartlek, increase your speed as you like while running. Hit top speed, then slow down. Alternatively, start hopping or running with your knees high. Do not do this for more than one minute intervals.
- Like sprints, fartlek can improve your speed thanks to concentrated muscle work in short moments.
Step 3. Increase the intensity with the uphill intervals
Running uphill helps you to adopt the correct technique. It forces you to raise your knees and feet higher and use the push of your arms. Running uphill also strengthens your muscles, because it makes you struggle against the resistance of gravity.
- Choose a slightly uphill road. You should be able to cope with the descent in the recovery phase of your training.
- Increase speed in short bursts. Accelerate for short periods, not exceeding one minute.
- Use the descent to recover. Once the ascent is complete, take the descent lightly.
- Uphill intervals can improve speed by improving technique and strength.
Method 3 of 4: Simple Tips for Running Faster
Step 1. Warm up and stretch before running
Stretching helps flexibility by improving stride.
- Use dynamic stretches that move your body during the stretch. Start, for example, by swinging your arms back and forth, then rolling your upper half of your body from side to side.
- Then, try front lunges. Step forward with one leg, bringing the knee of the other almost to the ground. Repeat with the other leg. Keep advancing with the lunges.
- Switch to exercises that can warm up your muscles. You could for example jump on the spot. You can also do a light run in place by bringing your knees high, then trying to get your heels as high as possible behind your legs.
Step 2. Shorten the step
Faster runners take more steps than slower ones.
- One way to shorten your stride is to run by jumping rope. Try taking the rope with you to the track.
- Start as you normally would for jumping rope, using two feet.
- Start by alternating feet, running in place as you jump.
- Move forward as you jump. When you've got the rhythm right, start running down the track while continuing to jump rope. The rope will help you shorten the step.
- Another way to shorten the pace is to count the steps per minute and then try to increase the number little by little.
Step 3. Let your muscles breathe
That is, maximize your oxygen supply by using your nose and mouth to inhale and exhale. Muscles need oxygen to function at their best.
Spend time breathing. When you run, focus on breathing through your nose and mouth at the same time and expelling the area from both. If you notice that you are only breathing from one or the other, focus for a moment and correct the situation
Step 4. Work on the technique
Maintain correct posture and touch the ground with the middle of the foot. Your feet should land below your hips.
For good posture, imagine you have a rope running down your back that keeps everything straight. Keep your chin up and look ahead. Also, try to relax your body, including your shoulders, neck, and jaw
Step 5. Use a treadmill
A treadmill forces you to follow a rhythm, and this can improve your speed over time. Try to complete a particular interval at a slightly faster rate than you normally hold.
When you run on the treadmill, increase your pace for 1-5 minutes, then slow down
Step 6. Have your arms work for you
Focus on swinging your arms close to your body and this will help keep your legs in line. Keeping your legs in line is the correct technique, and it can help you run faster.
Method 4 of 4: Making Changes to Your Lifestyle
Step 1. Be persistent
The best way to improve strength and run faster is to train consistently. Try not to skip workouts even when your schedule requires it.
Step 2. Always have training equipment ready
When you come home after a workout, take your dirty clothes out of your bag and replace them with the ones you will use for the next session. Eliminate all possible obstacles to your workouts.
Step 3. Choose a comfortable time for your workouts
That is, choose one that will work well in the future as well. If you are not a morning person, you may not be able to follow a schedule that includes training sessions in the morning, so choose another time.
Step 4. Run with a group of people
A group of people will not only encourage you to go faster, but also make you feel more responsible, pushing you not to miss workouts.
Step 5. Change your workouts day by day
If you always train the same way every day, you will soon reach a stalemate. By changing things, you will continue to strengthen the muscles.
This is why it is important to do cross training. Try replacing a bike or new running workout for once or twice a week
Step 6. Rest
Devote a few days to rest. You don't have to rush every day.
Step 7. Eat a healthy diet
Make sure your diet includes the foods that can lead you to success. Eat balanced meals that include large amounts of fruits and vegetables, as well as lean protein.
Step 8. Get the energy for your workouts
Before training, have a snack rich in carbohydrates, which will give you the energy you need.
Avoid simple sugars, such as candies and juices, and eat slow-release carbohydrates, such as whole grains and fruits
Step 9. Get enough sleep
The body needs to be rested to function properly and recover from muscle fatigue and pain.
