Get Faster Now!!!!!
One thing that I have learned over my years of running is everyone has their own way of doing things. Talk to twelve different runners and you will get twelve different answers to whatever question you are asking. Running is an individual sport. What works for one person might not work for you and a runner will go down fighting to stand by their point, method, or results. Running is you vs you.
By Carrie Burrows
One common thread amongst runners is the desire for speed. We are always chasing a faster time (Ha, see what I did there?) A faster minute mile, getting that coveted PR, feeling stronger at the end of today’s run compared to yesterdays; you have to want it to get it. Let’s be clear, to be faster you need to do the work. There is no state of the art gear or magical compression applied wherever that will turn you into Speedy Gonzales. I’ve put together a list of ways to improve your speed. But I will say that you should try different methods, try it all and evaluate what works for you. You can’t become The Flash overnight but if you put these 11 strategies into action and you’re on your way to becoming the Flash in Training (FIT).
“If you want to run fast…you have to run fast”
1. Run More
Put in more kilometres to see better results. Sorry, that’s just the facts: to run quickly, run more. (But not too much, it’s trial and error). Still: lace up those shoes.
2. Hill Repeats
Up, down, up, down – gotta do them, that’s how a runner gets strong. And you have to be strong to be fast.
3. Strength Training
Your muscles need to be strong and balanced. And hills, alone, aren’t enough. Hit the weights, friend. Also: strong leg muscles will keep you from breaking down at the end of your race.
4. Stretching & Recovery
You can’t perform when you are aching. Foam roller is you new BFF. Put the time in post-run, and your body will be thanking you on your next one.
5. Tempo Runs
Translation: comfortably hard runs.
6. Speed Workouts/Track Workouts
Translation: uncomfortable hard runs. Sometimes it’s good to get out of our comfort zone and, besides, you don’t know how fast you are until you try.
Run fast for awhile, then run slow for awhile, and keep mixing it up. You may run 1K at a jog pace and then 1K at your half marathon pace, then jog again for a kilometre, then break out your 5K pace. There’s lots of ways to do this, but one thing is always the same: you can’t just do the same lazy circle around your neighbourhood. You need to pick up the pace.
8. Compete Often
You need to have something that you are training for and something to measure your training against. The more you race, the more you pay attention to your finishing times, the faster you’ll get. We swear.
9. Embrace The Suck – time to toughen up
The one who can tolerate pain longer is the won who will win.
10. Running Rewards Those Who Are Consistent
Set up a training schedule and follow it, and include intervals, speed work and hills on that schedule.
11. Train with A Group
Run with other runners who are faster. Doing this will encourage you and hold you accountable. Running with faster runners is the best way to get faster yourself.