10 Tips to Improve Your Running Speed

So you have caught the running bug but now feel like you need to go faster. Read on for 10 Tips to Improve Your Running Speed.

* Disclaimer – I’m not a medical professional but these 10 Tips to Improve Your Running Speed work for me. However always be careful and seek professional advice if needed.

10 Tips to Improve Your Running Speed – Tip 1

Increase Your Mileage Gradually – Increasing your mileage too quickly can lead to overtraining and injuries. Build up your distance gradually and give your body time to adjust. This then enables you to turn up the speed. As an example let’s say you run 5km regularly. If over time you push your regular distance up to 7km the 5km will feel short and you will have endurance inbuilt.

10 Tips to Improve Your Running Speed – Tip 2

Incorporate Speed Workouts – Speed workouts can help build strength and improve your running speed. Try incorporating intervals and hill sprints into your routine. Some examples here are to complete a series of 400m runs with brief recovery rest in between. This will feel hard and will trigger a very different response in your body to plodding along at a regular pace. The 400m can be shortened to 200m or 100m or try to sprint between lamposts – but just run fast. Hill runs are great and can be challenging but take them steady at first. Run up quickly and walk down slowly.

10 Tips to Improve Your Running Speed – Tip 3

Change Up Your Route – Mixing up your running route can help keep your runs fresh and exciting. Try running on trails or different roads to switch things up. Again you may see a pattern developing here – make something different to make a difference. Running on a treadmill can be useful but can be a little dull. Run along the coast or in the country. The alternative mental, visual and most of all physical stimulation this provides will keep you motivated and work those legs and lungs in another form.

10 Tips to Improve Your Running Speed – Tip 4

Focus on Form – Good running form can help you run faster and more efficiently. Make sure your shoulders are relaxed, your arms are swinging freely, and your foot strike is light and quick. Think how a sprinter runs. They usually have explosive power and always move their arms vigorously. Put your feet down and then pick them up again as quickly as you can. Maybe lean forward a little – as this will introduce gravity but do it from the core, not the head. Land on the front of your feet as opposed to your heel.

10 Tips to Improve Your Running Speed – Tip 5

Take Rest Days – Rest days are important to help your body recover and to avoid overtraining. Make sure to take at least 1-2 rest days each week. This doesn’t mean you have to stop completely but maybe mix it up. Strength training your core is always a great idea or yoga to keep those limbs bendy. I have regularly undertaken reformer pilates here and found it relaxing and surprisingly beneficial. Failing that just take it easy and go for a nice stroll in nature.

10 Tips to Improve Your Running Speed – Tip 6

Stretch After Runs – Stretching after your runs can help improve your flexibility and reduce the risk of injury. Make sure to stretch your major muscle groups like your calves, hips, and hamstrings. I’ve had a number of discussions with physio acquaintances on this subject. There used to be a theory that stretching before a run was also needed. Some simple warm-up is definitely recommended but the view from the physios seems to be for now to gently stretch post-run when your body is warmed. Care should be taken not to damage yourself but just relieve those bits that need it.

10 Tips to Improve Your Running Speed – Tip 7

Find a Training Partner – Having a training partner can help keep you motivated and accountable. You can also push each other to get better and faster. Pick a running friend of similar ability and competitiveness and race them without letting them know. They will soon catch on and either formalise the racing series or secretly try to beat you. Either way, you have a challenge on your hands.

10 Tips to Improve Your Running Speed – Tip 8

Join a Running Group – Joining a running group can help keep you motivated and offer support as you work to improve your speed. Depending on where you are in the world there is very likely a friendly bunch of folks ready to welcome you. In addition to having a like-minded community, organised running clubs often have tailored training programs and access to coaches or experienced runners who can advise and guide you. In the UK we have these clubs with a similar directory in the US. Just google where you live and you will be surprised at the amount of local help available.

10 Tips to Improve Your Running Speed – Tip 9

Eat a Balanced Diet – Eating a balanced diet can help provide your body with the nutrients it needs to run faster. Focus on eating lean proteins, whole grains, fruits, and vegetables. Also, ensure you are hydrated – but not sloshing with liquid as this can be uncomfortable. In short, eat appropriately to fuel your body while also ensuring you don’t carry excess weight. Racing cars are strong and light!

10 Tips to Improve Your Running Speed – Tip 10

Get Enough Sleep – Getting enough sleep is essential for good performance. Aim for 7-9 hours of sleep each night to ensure your body is well-rested. This one surprises people. There is more and more evidence being uncovered that adequate sleep is so important to our well-being, not only from a mental / brain perspective but physically. Sleep is the time in the garage being tuned, repaired and made ready to blast around the track.

That’s just 10 Tips to Improve Your Running Speed I hope they help!

Before You Go

You may be looking for something to read about Walking or Running. Check this previous article which has short reviews on some books which I have read and kept me going.