10 Tips That Will Make You a Faster Runner

Published April 21, 2015 04:42PM

Slow and steady not cutting it for you anymore? There probably isn’t a runner out there that doesn’t want to get faster. But doing so takes work. If you feel like you’ve hit a plateau in your running, it’s time to switch things up.

Fuel Your Run

While certain runners find that fasting works for them, the majority of us cannot run on empty. Eating the right pre-run food is important to prevent feeling sluggish during your run. Opt for foods that won’t cause cramps: choose a small snack of simple carbs with a little bit of protein if you’re eating right before a run. And drink a cup of coffee about 30 minutes before you go for a run; studies have shown that caffeine helps you run faster and longer.

Incorporate Intervals

If you’ve just been heading out on arbitrary runs without a specific goal in mind, the concept of running workouts might be new to you. Intervals are a type of workout that include short bursts of sprinting, interspersed with periods of recovery. Interval training is great for improving both your speed and endurance.

Add in Tempo Runs

Tempo runs are similar to high-intensity intervals, but with this strategy, you don’t sprint as fast as you can. Instead, you hold at a fast (but not too fast) pace for a longer time period, like 10 minutes, before slowing down. This helps your muscles get past your lactate threshold, which will help you improve your endurance and speed. Remember that to be effective, your tempo run should challenge your body: you should be able to answer short questions but unable to hold a conversation. Try doing a tempo run every seven to 10 days.

Run Hills

There’s no reason you should stay on flat land. In fact, there are many reasons why you shouldn’t. Running up hills helps make your leg muscles stronger while also increasing your speed and endurance. Whether you run on the treadmill or outside, the next time you start your workout, make sure an incline is part of your route.

Sprint to the Finish

Adding short sprinting strides at the end of a long run can keep your body primed for speed. This is because doing strides after a long run will teach your body how to run fast even when your legs are tired.

Give it a try: Do four to eight strides of 70 to 100 meters at the end of your next run. Aim for 80 percent effort on each stride.

Aim for Negative Splits

This strategy is a simple way to make every run a good run, especially on race day. To incorporate a negative split into your next run, you’ll want to make sure you start at a modest, steady pace, increasing your speed at the second half of your run. This will teach you how to pace yourself and not go out too hot at the start and lose steam. And like adding strides to the end of your run, this strategy also teaches your body how to run fast even on tired legs.

Add Stretching to Your Cool-Down

You may not think of post-run stretching as important for your pace goals, but those few minutes you spend cooling down can really help your speed. Stretching makes you more flexible, which can improve your stride and range of motion. Remember, stretching after a run is beneficial, while static stretching before a run is a recipe for injury.

Run Short Strides

Running shorter strides can make you a more efficient, and therefore speedier, runner. Focus on keeping your strides regular and short to increase your running efficiency.

Try Striking on Your Mid-Foot

Changing your stride is hard, but if you’re able to do it, it could actually improve your speed. Focusing on landing on the middle of your foot — rather than your heels or toes — can help you avoid injuries and discomfort that will slow you down. Aim for striking with a flat foot for a strong, confident strike.

Incorporate Drills into Your Routine

Adding a few running drills to your warmup routine will help improve your running form and speed. Do a few minutes of high knees, skipping, and backward running before a run to train your body to operate properly.