How to Train to Run Faster


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.

Related Searches

Promoted By Zergnet



You May Also Like

  • How to Sprint Faster

    Sprinters need strong lower-body power to run very quickly for a short period of time. Practicing fast running and building muscle in...

  • How to Run Longer and Faster

    When I was in the military, I was expected to run 1.5 miles as fast as I could and in less than...

  • How to Become a Faster Sprinter

    Speed can be the deciding factor to losing or winning in a competition, and many high school and college athletes want to...

  • How to Teach Kids to Run Faster

    Every kid wants to make the team, win a relay race or a sprint, outrun the "it' in tag. Some kids want...

Related Searches

Check It Out

10 Delicious Game Day Eats That Rival the Game

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!