It is important to have a specific goal in mind as you are training to run faster. [2] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2030. Having a goal will increase your motivation and force you to push yourself that little bit harder in order to attain it. To find your current cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then, double this number to find your existing cadence.
Try to sprint about 4 times in a row before taking a longer rest.
Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you’re feeling on a given day. Most runners don’t use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body’s ability.
Your tempo pace may be faster than you’re used to maintaining. If you need to slow down, that’s totally fine. Many runners like tempo runs because they’re so customizable to each person.
By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.
Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces. To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time.
Jumping jacks Jumping rope Jump squats
Work your core at least 2 to 3 times per week to strengthen it over time.
Bicep curls Tricep extensions Weighted squats Weighted glute bridge
Swimming Cycling Walking Rowing
When your muscles are warmed up, they’re looser and able to push you further. Running on tight muscles slows you down, and it also increases your chance of injury.
Small portions of whole-grain rice and pasta (rather than their white counterparts, which are void of nutrients) are also a good mealtime accompaniment to lean meat and veggies, making dinner time healthy, tasty and satisfying—a much sought-after combination![16] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019. Don’t forget to drink water. Since you’re exercising often, keep a water bottle nearby and drink whenever you’re thirsty. Stay away from dehydrating liquids, like caffeine and alcohol, as much as possible.
