While ability has a lot to do with running fast, training and a proper diet can propel almost anyone to increasing their speeds whether on the track, a road race or a marathon.
Things You'll Need
- Running shoes
- A timing watch
How to Train to Run Faster
Build your mileage base. You need to be running at least 15 to 25 miles a week in order to get better. Do one long-run at least once a week. A good rule of thumb is that your long run be about 25 to 35 percent of your weekly miles
Know your pace. Set a goal of the speed you want to run, and usually do your training runs at about 60 to 90 seconds slower than that.
Speed work is a must. At least once a week, head to a track to get some fast running in. Talk to a coach about setting up a good routine, but a mix of middle and short distance runs on the track is a good start.
Alternate your runs. For example, one day do a mile at race pace, and then a mile jog, race pace, jog, race pace, jog. This helps build up your speed and endurance.
Finish strong. No matter how far you have run always end your run strongly--don't limp up to your door.
Tips & Warnings
- Core exercises are key to running faster. Do lots of ab work to help build your stomach muscles.
- Watch what you eat. Stay away from over eating on dairy before you run. It will sit on your muscles and make you feel slow.
- Rest after long runs. It is not smart to do back-to-back days of 10 plus mile runs.
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