How to Train to Run Faster

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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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